Fitness Maniacs sends out a weekly newsletter that features information on nutrition, healthy lifestyle changes and weekly training programmes that you can follow in the gym or at home. The trainers can change your eating plan if you feel you’re not getting the desired result.
| Warm Up | Round 1 | Round 2 | Round 3 |
|---|---|---|---|
| 25 jumping jacks | 15 Incline Push Ups (feet on floor, hands on edge of bed or desk) | 25 Overhead Squats | 25 Jumping Squats |
| 15 body weight squats | 10 One-Arm Luggage Rows (each arm, use your suit case as your weight) | 20 Push Ups | 20 Decline Push ups (feet up on bed or desk chair) |
| 10 push ups | 10 Reverse Crunches | 10 Inverted Rows (using the desk in your hotel room) | 10 Inverted Rows (with feet elevated onto desk chair) |
| 10 lunges (each leg) | 15 Reverse Crunches | 15 Reverse Crunches | |
| 10 hip raises | |||
| 25 jumping jacks | |||
| Do one exercise after another with no breaks. The warm up should take 5 minutes. This should raise your core temperature loosen up your muscles. | One minute break. | One Minute Break | Stretch for 5 minutes |
| Exercise | Rep/Time | Sets | Rest |
|---|---|---|---|
| Warm Up – Brisk Walk or Run | 10 Minutes | ||
| Squats | 10 | 3 | 10 Seconds |
| Lunges on each leg | 10 | 3 | 10 Seconds |
| Mountain Climbs | 20 | 3 | 10 Seconds |
| Star Jumps | 10 | 3 | 10 Seconds |
| Press Ups | 10 | 3 | 10 Seconds |
| Crunches | 15 | 3 | 10 Seconds |
| Cool Down Walk | 5 Minutes | ||
| Stretch |
Weeks 1 – 4
Training Days – 3 times per week
Working Sets – 3 (2 mins. rest between sets)
Repetitions – 15
No.Exercise