2022 : Getting Fit

Week 1 Cat and Camel (5 x 5) Breath out when lifting back (camel) Arm Chest Opener (5×5) Breath out when lifting arm lock opposite shoulder...

Week 1

  • Cat and Camel (5 x 5)
    • Breath out when lifting back (camel)
  • Arm Chest Opener (5×5)
    • Breath out when lifting arm
    • lock opposite shoulder
  • Lunge chest opener (5×5)
    • Push knee as far as possible
    • Foot to stay with palm
  • Superman (10×5)
    • Opposite arm and leg need to be stretched
  • Squat chest opener (5×5)
    • Place legs as far wide as possible

Week 2

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Pushups (5 reps x 10 sets) 20 sec break
      • life flat
      • bend knees and cross feet
      • arm at chest level
      • Set check and abdomen as plant
    • Squats (5 reps x 10 sets) 30 sec breakLegs set apart at shoulder width
    • Ab Crunches (5 reps x 8 sets) 30 sec break
      • Single leg
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • In pace jogging w/ high knees (30 sec workout w/ 30 sec break x 10 reps)
    • Mountain Climbers (10 /leg x 5 sets) 30 sec break
    • Jack Cross (30 sec workout w / 30 sec break x 10 sets)
      • Squat
      • Push hips back
      • Place pressure on heels

Week 3

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • High Knees (25/leg w/ 30 sec break x 8 sets)
    • Dumbbell curl & press (15 w/ 30 sec break x 8 sets)
      • Use 5 lb dumbbells
      • Exercise both arms at once
    • Ab crunches (10 w/ 30 sec break x 8 sets)
      • Curl both legs
    • Skydiving (isometric) (10 w/ 30 sec break x sets)
      • Rise both arms and legs
      • Feel tightness in core
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Jumping Jacks (20 ct w/ 30 sec break x 8 sets)
    • Assisted Squats (10 ct w/ 30 sec break x 8 sets)
      • Use 20lb dumbbells
      • Sit in chair/stool
    • Single leg raise (10/leg w/ 30 sec break x 8 sets)
      • Lie on floor face up
      • Try to use support of wall or other object for your hands
    • Alternative back extension (10/leg w/ 30 sec break x 8 sets)
      • Lie on floor face down
      • Lift opposite arms and legs
jumping jacks Icon - Download jumping jacks Icon 15085 | Noun Project
  • Saturday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Mountain climbers (20 ct w/ 30 sec break x 8 sets)
      • Don’t use spring motion
      • The leg close to chest should not touch ground
    • Dumbbell row (20 ct w/ 30 sec break x 8 sets)
      • Use 20lb dumbbells
      • Both arms at once
    • Plank (10 sec w/ 30 sec break x 8 sets)
    • Bridging (10 ct w/ 30 sec break x 8 sets)
      • Lie on floor
      • Fold legs
      • Raise hips
Dumbbell Bent Over Rows Illustration

Week 4

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Steps : Walk up and down stairs
      • 1min work 1min break
      • 2min work 2min break
      • 3min work 3min break
      • 4min work 4min break
      • 5min work 5min break
      • After 5min break start from 4min work again till 1min with the same break pattern
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Burpee’s – 5rep x 10set (break 1min )
    • Air squat – 20rep x 5set
      • Place arms straight in the front
      • Look forward
      • lock knees
      • Use chair for assistance
    • Plank – 1min work 1min rest x 5sets

Week 5

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Dumbbells Clean & Press + High Knees
      • Use 10 lb
      • 50 high knee
      • Start at 10 clean & press + high knees, reduce by 1 per set.
      • 10 sets with with 1 min break
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Circuit (8 sets with 2 min break)
      • 10 pushups
      • 10 goblet squat
        • Use 10lb dumbbell
      • 10 ab crunches
      • 10 back extension (Skydiving (isometric))
Dumbbell Goblet Squat

Week 6

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Kettlebell swings + Run
    • Start with 21 reps for the above combination, take 1 min break and repeat sets reducing 1 rep for a set until you reach 1
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Weighted Lunges w/ 10 lb dumbbells (20 reps w/1 min break x 5 sets)
    • Back Dips (10 reps w/1 min break x 5 sets)
    • Calf raises w/ 30 lb dumbbells (20 reps w/1 min break x 5 sets)
    • Dumbbell curl & press w/ 15 lb (10 reps w/1 min break x 5 sets)
    • Bridging (30 ct w/ 1 min break x 3 sets)

Week 7

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Pushups (10) + Run (10) + Squats (20) + Run (10) + Ab cunches w/ single leg (30)
    • 5 times above sequence with 2 min rest
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Weighted Lunges w/ 15 lb dumbbells (20 reps w/1 min break x 5 sets)
    • Lateral raises w/ 5 lb dumbbells (21 reps w/1 min break x 4 sets)
    • Bridging w/ 25 lb kettlebell (20 reps w/1 min break x 5 sets)
    • Dumbbell row w/ 15 lb dumbbells (21 reps w/1 min break x 4 sets)
    • Calf raises w/ 20 lb dumbbells (15 reps w/1 min break x 3 sets)
    • Dumbbell curls w/ 10 lb dumbbells (21 reps w/1 min break x 3 sets)

Week 8

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Mountain Climbers (30) + Jumping Jacks (30) + Plank Jacks (30) + Bridging (30)
    • 5 times above sequence with 2 min rest
  • Thursday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Goblet Squat w/30 lb kettlebell (20 reps w/1 min break x 5 sets)
    • Shoulder Press w/10 lb dumbbells (15 reps w/1 min break x 4 sets)
Overhead Dumbbell Press: Muscle Worked, Benefits, Variations - Fit Life Regime
  • Hamstring Curls w/10 lb dumbbells (10 reps w/1 min break x 5 sets)
    • Bicep curls w/10 lb dumbbells (15 reps w/1 min break x 4 sets)
  • Saturday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Side Planks (30 sec/side w/1 min break x 5 sets)
    • Regular Planks (1 min w/1 min break x 5 sets)
    • 5 times below circuit w/3 min break
      • Double Leg Crunches x15
      • Double Leg Raises x15
      • Russian Twists x30
      • Alternate Toe Touch x10
      • Sky Diving x15

Week 9

  • Tuesday
    • Mobility Drill (1 rep of all exercises from week 1)
    • Jumping Jacks (1 Min w/1 min break x 5 sets)
    • Mountain Climbers (1 Min w/1 min break x 5 sets)
    • Plank Jacks in pushup position (1 Min w/1 min break x 5 sets)
    • Bicycle crunches (1 Min w/1 min break x 5 sets)
    • Regular Planks (1 Min w/1 min break x 5 sets)
  • Thursday
    • Lunges w/ 30lb dumbbell (10 reps w/1 min break x 4 sets)
    • Step Ups x/ 15lb dumbbell (10 reps w/1 min break x 4 sets)
    • Pushups (10 reps w/1 min break x 5 sets)
    • Chest press w/ 10 lb dumbbells (15 reps w/1 min break x 4 sets)
      • Position dumbbells near chest (nipple position)
      • Lock elbows when raise is complete
    • Calf Raises w/15 lb dumbbells (15 reps w/1 min break x 5 sets)
    • Overheard Tricep w/15 lb dumbbell (13 reps w/1 min break x 5 sets)
  • Saturday
    • Regular Planks (1 Min w/1 min break x 5 sets)
    • Russian Twists (50 reps w/1 min break x 5 sets)
    • Side Planks (30 sec/side w/1 min break x 5 sets)
    • Alternate Back Extension (10 w/1 min break x sets)