30 days Fit and Fab

Today I did Upper Body Workout using 5kg Dumbbells. Exercises : Warm Up : 10 mins tabata - Upper cut and Front punch L/R - Jumping Jack with knee to elbow - Hammer Jack - Jumping Jack with open arms Body Weight : - Shoulder shrugs and upright rows (4x15) - Hammer curls (4x10) - Tricep extension (4x15) - Side shoulder (4x15) - Arm Rows (4x15)

I had this intense leg and glute day using just only resistance band. Exercises : Warm Up - 10 mins Tabata - Split lunges - Squat with kick - High knee to ankle tap - Front side back kick Body Weight - Lateral and reverse lunges - Frog Squats - Squat pulse - Side to side squat - Curtsy lunges

We had our Absolutely Fabulous Exercise back and it will be held every Saturday morning. So the session is Full body HiiT Workout Exercises : Do 3 sets of 40 secs with 10 secs rest in between and 1 minute rest in between set. - Skater - Quick Feet Burpees - Front and Back high knee - Jumping and Plank Jack - Punch Butt Kick - Shoulder tap with knee in - Jump Squat and Crab walk - Spider Plank - Knee Pump

Equipments : - Dumbbells Exercises :  Do 3 sets of 30 secs with 10 secs rest in between - Switch blade and star jack - Punch butt kick - Quick feet burpee - Knee pump - Deadlift Upright row - Shoulder press - Front raise - Lateral raise - Bicep curls - Arm rows

This is my third session training my staff and today we did Leg and Glute HiiT workout. Exercise : - Skater  - Front and back high knee - Jump squat and crab walk - Plank and jumping jack - Squat with toe touch - Front jack and split lunges - Sumo squat with high heel and hold - Static lunges and hold - Calf rise

As we have closed 30 days exercise, now is session 2 of 30 days exercise. Equipments : - Bench - Yoga Mat Exercises : 8 mins full body tabatha workout (3/4 sets of 35 secs and 10 secs rest in between) - hand up high knee - double criss cross knee to elbow - plank jack with knee in - jump squat with crab walk Full Body Workout  - bench dips (3x15) - elevated plank spiderman (3x10) - incline push up (3x10) - elevated shoulder tap with knee in (3x10) - elevated crunch (3x20)

Equipments : - Dumbbells - Bench Exercise : - 5 mins warm up - Chest press (3x12) - Skull crush (3x12) - Shoulder press (3x10) - Arm row (3x15) - incline push up (3x10) - Snow angel (3x10)

Equipments : - Yoga Mat - Dumbbells/water bottles Exercise : Do 4 sets of 30 secs each and 10 secs rest in between - Hammer Jacks - Half Burpees with Bicep curl - Front and Lateral Jack - High plank with arm row - Arm row and kickback - Shoulder shrug and upright row - Single and double floor chest press

Equipments : - Yoga Mat - Body Weight Exercise : 3x35 secs with 10 secs rest in between - Commando - Pull down high knee - bicycle crunch - Plank Thrust - Twister - Inchworms - Shoulder Tap - Jump Squat - Mountain Climbers

Equipment : - yoga mat - body weight Exercise : - Warm up : HiiT ( Zigzag run + jumping jack, zigzag run + mountain climber ) (4 sets with 10 secs rest in between) - Bear kick (3x20) - Bear side tap (3x20) - Bear hold (3x30secs) - superman (3x25) - cat and cow (3x25) - plank with single leg raise (3x20) - hip raise (3x15)

Equipments : - bench - dumbbell Exercise - Hiit as warm up (Burpees, High knee, twister, punch out - 2mins) (3 sets) rest 10 secs in between set - Chest Press - Bench dips - Seated Lateral rise - Bicep Curls Variation - Tricep extension - Rear del fly

Equipments : - Yoga mat - Resistance band - Dumbbell if any Exercise : - Stair climbs for warm up (3 x 10 levels) - Glute bridge (3x12) - Fire hydrant (3x12) - Sumo squat (3x15) - Side walk (3x8) - Leg abduction and adduction (3x15)

Equipments : - Dumbbell - Bench . Exercise: - warm up with HiiT 3x and rest 10 secs in between - bicep curls (3x10) - sit crunch (3x15) - tricep extension (3x10) - DB row (3x15) - shoulder press (3x15) - reverse hyper (3x15)

Equipment  - yoga mat - body weight - dumbbell (if any) Exercise  Do 3 sets : Lunges (3x15) Plie squat (3x15) Push up (3x10) Russian twist (3x15) Superman (3x25) Plank rotation (3x30sec) Bird dog (3x15)

Day 3 - Full Body Workout Equipment : - Yoga Mat - Body Weight Exercise : - Warm up : Jogging 2km - Static Lunges (3x15) - Plie Squat (3x20) and hold 15 secs - Russian twist (3x15) - Scissors (3x10) - Bench Dips (3x15) - Jack drive sit up (3x15)

Day 2 - Abs and Glute Day Equipments : - Yoga Mat - Dumbbells (if any) - Resistance Band Exercise : Do 3 sets - High knee (30 secs) - Alternate high knee (30 secs) - Lateral Jumping Jack (30 secs) - Front Jumping Jack (30 secs) - Stationery run (30 secs) - skip hop (30 secs) - Weighted sit up (20 reps) - Weighted glute bridge (15 reps) - Leg raise (15 reps) - March glute bridge (15 reps) - Side plank rotation (15 reps each side) - fire hydrant (15 reps each side)

As we were on Lockdown where fitness centres were all closed for almost a month. I created this daily exercise video to keep us fit and fab and emerge stronger. Day 1 - Leg Day Equipments : - Staircases - Dumbbells (if any) - Body Weight Exercise : Do 3 sets - Staircase climbing (10 levels and aim for less than 2 minutes each set) - Squat Jump and staircase tap ( 3 reps and 20 secs) - Bulgarian split (15 reps each side) - Weighted Squat (15 reps ) - Mountain climbers ( 20 secs) - Calf rises (25 reps each side)

These are some exercises for busy people to do 30 minutes full body workout. Do every exercise for 10 - 15 reps for 3 sets and you are good to go !

Yesterday we did circuit training focusing on leg, booty and arms. We almost occupied the whole gym. We were tired but felt rejuvenated and re-energized after the session. I'm really happy to see them feeling good about themselves.

This is some exercises using steps and dumb bell for strength workout.