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General Weight Lose
Exercise Plan |
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Monday |
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Treadmill |
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10 min |
5 |
7 |
8 |
7 |
12 |
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12 |
6 |
9 |
9 |
12 |
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V-Pose |
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16 Times |
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6 Sec. (holding) |
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Cross Trainer |
10 min |
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Fast Speed |
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Side Bending (Stick) |
3 sets |
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20-20-20 (each side)
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holding for 5 sec in each rep |
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Cycle |
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10 min |
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Low - High |
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Power Yoga |
10 min |
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Tuesday |
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Stretching Exrecise (PNF) |
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Fultters Up |
3 Sets |
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UF |
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Fast (Each side) |
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Fultters Down |
3 Sets |
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UF |
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Fast (Each side) |
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Toe Touching Crunches |
3 sets |
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30-30-30 |
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Leg Cycle |
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2 Times |
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50-50 |
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Pully Push Down |
2 sets |
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16 times |
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Bench Press (Dum) |
2 sets |
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16 times |
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Over Head Dum Press |
2 sets |
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16 times |
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Kick Back |
2 sets |
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16 times |
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Preacher Curls |
2 sets |
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16 times |
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Wednesday |
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Treadmill |
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20 min |
5 |
7 |
8 |
7 |
13 |
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9 |
6 |
9 |
9 |
12 |
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6 |
5 |
13 |
6/e |
8/e |
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12/e |
5/e |
7 |
8 |
5 |
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Cross Trainer |
10 min |
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Fast Speed |
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Cycle |
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10 min |
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Low - High |
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Cobra Stretch (Incline) |
6 times |
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holding for 30 sec in each rep |
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Forward Bending Pose |
6 times |
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holding for 30 sec in each rep |
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Side Leg Raises |
2 Sets |
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20 each side |
(Hold- 2 Sec at 45 D*) |
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Thursday |
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Stretching Exrecise (PNF) |
5 Min |
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Standing Leg Raises |
2 sets |
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50 each |
(Holding- 2 Seconds) |
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Crunches (leg on flat bench) |
3 sets |
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30-30-30 |
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Leg Raises |
3 Sets |
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U.F. |
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Leg Curls |
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2 Sets |
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12 Reps |
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Hip Extension (Outer Thy) |
2 Sets |
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20 Reps |
(Holding- 1 Seconds) |
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Standing Knee Flexion |
4 Sets |
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20 Reps |
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(on Hip Extension Machine) |
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Leg Press (Machine) |
2 sets |
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16 times |
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V-Pose |
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16 Times |
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6 Sec. (holding) |
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Friday |
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Treadmill |
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10 min |
5 |
7 |
8 |
7 |
12 |
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12 |
6 |
9 |
9 |
12 |
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V-Pose |
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16 Times |
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6 Sec. (holding) |
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Cross Trainer |
10 min |
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Fast Speed |
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Side Bending (Stick) |
3 sets |
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20-20-20 (each side)
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holding for 5 sec in each rep |
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Cycle |
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10 min |
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Low - High |
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Power Yoga |
10 min |
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Saturday |
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Power dead Lift 1/2 |
2 sets |
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50 each |
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Hip Extension (Outer Thy) |
2 Sets |
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20 Reps |
(Holding- 1 Seconds) |
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Standing Knee Flexion |
4 Sets |
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20 Reps |
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(on Hip Extension Machine) |
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Cobra Stretch (Incline) |
6 times |
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holding for 30 sec in each rep |
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Forward Bending Pose |
6 times |
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holding for 30 sec in each rep |
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Side Leg Raises |
2 Sets |
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20 each side |
(Hold- 2 Sec at 45 D*) |
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Pully Push Down |
2 sets |
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16 times |
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Bench Press (Dum) |
2 sets |
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16 times |
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Over Head Dum Press |
2 sets |
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16 times |
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Kick Back |
2 sets |
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16 times |
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