No gym? Don’t break your fitness trail

By Puja Gupta

New Delhi, March 20  The closure of gyms in most of the cities till month end has put forward a challenge for fitness enthusiasts. Understanding this challenge, Reebok Master Trainer Shivoham encourages everyone to stay committed to fitness by asking them to keep working out while at home and brings to you some fitness tips that can be followed in order to not break the fitness trail:

Weekly workout routine

Day 1: Upper body strength and cardio and abs. Start with a basic dynamic stretching before every session for 5 mins.

Workout:

· 3-4 rounds

· 10-12 push ups

· 10-12 plank position shoulder taps

· 15 legs up toe touches

· 50 mountain climbers

Ab blast:

· 3 rounds, 30secs each

· V-ups

· Leg raises

· Side to side twist

Day 2: lower body strength and cardio 5-10 mins dynamic stretching again.

Workout:

· 3-4 rounds

· 12-15 squats

· 12 reverse lunges each leg

· 12 beach burpees

· 1min plank

Day 3: full body cardio and abs 5-10 mins dynamic stretching before the workout.

Workout:

· 3-4 rounds

· 15 hindu push ups

· 10 lunge n knee drive (each leg)

· 20 bicycle kicks

· 50 skips / high knees

Ab blast:

· 30secs each, 3 rounds

· Plank

· R-side plank

· Hollow hold

· L-side plank

Day 4: Rest

Day 5: Upper body cardio and abs 5-10 mins stretching before the workout

Workout:

· 3-4 rounds (40 secs work, 20 secs rest)

· T-push ups

· Plank position hand to oppo knee

· High knees with forward punching

· Legs upside to side twist

Day 6: Lower body cardio 5-10 mins dynamic stretching before the workout

Workout:

· 3-4 rounds (40secs work, 20secs rest)

· In n out squat

· Lateral lunge and side kick

· Jumping jacks

· Sit ups

· Full min rest

Day 7: Rest

Additionally, you do not need to fret if you do not have the right gym equipment as here are some of the things and measures that you can use during your workout:

· Freehand: Easy to do within 8 sq.ft

· Use a 20lt water bottle

· Weighted gym bag / rucksack

· Using the stairs

· Using smaller water bottles for weights

· Using a stool for step ups

· Using the wall for handstand, headstands

· Using the slippery marble floor for the sliding surface workouts

· Use your siblings, family for partner workouts

(Puja Gupta can be contacted at puja.g@ians.in)