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DAY 1 - LEG DAY
Hamstring Mobility leg Swings - 1 TO 2 MINS
Garland Pose Squat Mobility -1 TO 2 MINS
Lunge with Thoraric Rotation - 1 TO 2 MINS
Band Squats : 10 x 2 Sets
Band Deadlifts : 10 x 2 Sets
Band Step Ups : : 10 x 2 Sets
Band backward Lunges : 10 x 2 Sets
Banded Single Leg Hip Thrusts : 10 x 2 Sets
Banded Hip Thrusts : 10 x 2 Sets
Banded Leg Extensions : 10 x 2 Sets
Banded Leg Curls : : 10 x 2 Sets
Banded Side Kicks : : 10 x 2 Sets
Banded Donkey Kick Backs : 10 x 2 Sets
Banded round the clock for inner thighs : 10 x 2 Sets
Band Side Walks : 10 x 2 Sets
Groin Stretch - 20 sec hold
Glute Stretch - 20 sec hold
Hamstring Stretch with Towel - 20 sec hold
Cardio - Steady state Walk - 20 to 60 Mins any time of the day
DAY 2 - CHEST AND TRICEP
Shoulder Mobility A - 1 TO 2 MINS
Shoulder Mobility Drill - 1 TO 2 MINS
Band Chest Press : 10 x 2 Sets
Band Chest Fly for upper Pecs : 10 x 2 Sets
Band Fly for Lower Pecs 2 : 10 x 2 Sets
Band Chest Fly for Lower Pecs : 10 x 2 Sets
Band Chest Press for Upper Pecs : 10 x 2 Sets
Band Chest Fly : 10 x 2 Sets
Band Lying Down Pull Overs : 10 x 2 Sets
Cobra Stretch - 20 sec hold
Chest Stretch - 20 sec hold
TRICEPS
Band Tricep Extension from Bottom : 15 x 2 Sets
Triceps Extension from top : 15 x 2 Sets
Band Pulley Push Down : 15 x 2 Sets
Cardio - Steady state Walk - 20 to 60 Mins any time of the day
DAY 3 - BACK AND BICEPS
BACK
Shoulder back Mobility Drill - 1 TO 2 MINS
Back Extension - 15 Reps x 3 Sets
Band Pull Up Alternate : 10 x 2 Sets
Band Chin Up alternate : 10 x 2 Sets
Band Standing Bent Over Row : 10 x 2 Sets
Band Single Arm Row from top : 10 x 2 Sets
Band Seated Row : 10 x 2 Sets
Band Standing Pull Over : 10 x 2 Sets
Band Single Arm Row from Bottom : 10 x 2 Sets
BICEPS
Bicep Stretch - 20 sec hold
Upper back Stretch with Towel - 20 sec hold
Band Concentration Curls : 15 x 2 Sets
Band Lateral Hammer Curls : 15 x 2 Sets
Band Drag Curls : 15 x 2 Sets
Band Bicep Curls : 15 x 2 Sets
Band Bicep Curls with Bands at top : 15 x 2 Sets
Cardio - Steady state Walk - 20 to 60 Mins any time of the day
DAY 4 - SHOULDER
Shoulder Mobility A
Shoulder Mobility Drill - 1 TO 2 MINS
Band Hammer Grip Press : 10 x 2 Sets
Bands Single hand lateral Press : 10 x 2 Sets
Band reverse Grip Press : 10 x 2 Sets
Band Lateral Raises : 10 x 2 Sets
Band Front Raises : 10 x 2 Sets
Band Upright Row : 10 x 2 Sets
Band Rear Delt Fly : 15 x 2 Sets
Band Rear Delt Rows : 15 x 2 Sets
Band Face Pulls : 15 x 2 Sets
Bands Shrugs : 10 x 2 Sets
Rear Shoulder Stretch - 20 sec hold
Shoulder Stretch with Towel - 20 sec hold
Cardio - Steady state Walk - 20 to 60 Mins any time of the day
DAY 5 - ABS AND CARDIO
Weighted Crunch - 20 Reps x 3 Sets
Russian Twist - 25 Reps each Side x 3 Sets
Windmills - 20 Reps each Side x 3 Sets
Plank Side Twist - 20 Reps each Side x 3 Sets
Leg Lift Ups - 20 Reps x 3 Sets
Plank - 30 Sec Holds x 5 Sets
Twisted Crunch on Bench - 20 Reps (10 each side) x 3 Sets
Cardio - Steady state Walk - 20 to 60 Mins any time of the day
6th Day - Active Day ( Walk)
LISS - Walk for 20 to 60 Minutes.
7th Day - Active Rest Day
LISS - Walk for 20 to 60 Minutes