30 days Fit and Fab

We start our day Warm up - 5 minutes jogging in the treadmill - 5 minutes fast walk 6mph - 5 minutes stationery cycling - 5 minutes cross training Circuit training (2x sets) - russian twist ( 15 - 20 reps ) target side abs - V shaped (hold 15 - 20 secs ) target lower abs - Mountain climber ( 15 - 20 reps ) target leg, glute, lower abs - Modified side planks ( 15 - 20 reps each side) target core - High planks ( hold 30 secs) target core Stretching - Hold every stretching movement for 15 - 20 secs each

Start your day with Warm up - 5 minutes jogging/running at treadmill - 5 minutes stationery cycling - 5 minutes fast walk 6 mph - 5 minutes cross training Circuit training (Repetitions 2x) - in and out plank (15 - 20 secs ) target core and leg muscles - mountain climber ( 15 - 20 secs ) target leg muscles and lower abs - leg and butt lift ( 15 secs for each leg) target butt and leg - legs 90 deg lift ( 15 - 20 secs ) target lower abs Stretching - hold 15 - 20 seconds for each stretching exercise

Stretching may not be the favourite part during a set of exercise. Many people usually skip this stretching part after finishing strength and cardio exercises. Why do we need to do stretching ? It improves flexibility, reduce muscles tightness, reduce strains and risk of injury as well as improve our performances When we do a lot of strength and cardio exercise and never stretching, our muscles will end up imbalanced and this can lead to strains and discomfort. How do we do stretching ? 1. We can do seated stretching using mat exercise and hold each stretching for 15 - 20 seconds. - Leg rise up (left and right alternate) - Leg curl up ( left and right alternate) - chest to knee - Piriformis stretch (left and right alternate) - Butterfly stretch - Triceps stretch - Seated Neck release - Seated shoulder squeeze 2. We can do standing exercises and hold each stretching for 15 - 20 seconds - Spinx pose - Extended puppy pose - Lunging hip (left and r...

Start your day with Warm up - 5 minutes jogging in treadmill or - 5 minutes cross training or - 5 minutes fast walk 6mph or - 5 minutes stationary cycling Circuit Training ( Repeat 2x ) - Side cycling (15 - 20 sets ) target abs - Alternate leg raise ( 15 - 20 sets ) target legs and lower abs - High intensity cardio ( high knee ) 20 seconds - High intensity cardio (Left and right punch ) 20 seconds - Push ups ( 10 - 15 sets ) target arms and core - Alternate leg curls ( 15 - 20 sets each leg ) target butt and leg - Raise up ( 20 seconds ) target calves - High intensity cardio ( side high knee ) 20 seconds - Side leg lift ( 30 seconds each ) target leg and thigh - Side by side ( 15 - 20 seconds ) target lower abs - plank (hold 30 - 60 seconds ) target core Stretching - Hold 10 seconds for each stretching exercise

Start with your day with Warm Up - 5 minutes running at treadmill or - 5 minutes cross training or - 5 minutes fast walking 6 mph or - 5 minutes stationary cycling Circuit Training ( Repeat 2x ) - Arms High partial sit up  (15 - 20 sets)  targeting abs muscles - Butt lift bridge ( 15 - 20 sets ) targeting glute - High intensity cardio - fast run ( 20 seconds ) - High intensity cardio - jump squat ( 20 seconds ) - Flying side ( 15 sets for each leg ) targeting core, abs and back - Cat and cow ( 15 - 20 sets ) targeting back - High intensity cardio - twister ( 20 seconds ) - High intensity cardio - jumping jack ( 20 seconds) - Plank ( hold 30 - 60 seconds ) targeting core muscles - Side planks ( hold 30 seconds for each side ) targeting side core muscles Cooling Down - stretching, hold 10 seconds for each stretching exercise