6 Week

Fat Loss Program

No Equipment Needed
www. tnessbymaddy.com

Training Guidelines
What is the training style in this program ?
The 6-week is all about fat loss and building lean muscles , strength and endurance. Don’t
expect to do same type of workout every day. We are going to build these qualities with
every passing weeks. First week is totally to bring you into routine. From the second week
you will start seeing changes in your body. Main style for this whole 6 week program is HIIT,
AMRAP ( as many reps as possible ), Supersets , bouncing from simmering moderate-
intensity sessions to interval burners. There is absolutely no exercise equipment required for
these workouts. 45-60 min per day and you’re ready for action !

How Should I warm-up for my workouts ?

There is a warm-up routine in the beginning of this workout which you have to perform
before starting any session. So spend 5-10 minute preparing your body for your workout by
walking or jogging in place.

If you already have a warm-up that you know works for you, feel free to do it.

What if I can’t do an exercise for the full interval ? Or what if it’s too easy ?
If it’s hard then go for the modi cation which you will also get in the video and then pace
yourself with that. That’s still quality physical work, and over time you’ll de nitely grow and
be able to do more.

If you nd is easy then reduce the rest time and you will feel the di erence how rest plays a
signi cant role in the intensity of workout.

What should I do on rest days ?

As mentioned in your program you have the choice to add cardio training on your rest days ,
but if you feel like the workouts are more than enough then use your rest days to rest. You
can use this time for meal prepping as well.

How do I deal with muscle soreness ?

Muscle soreness is perfectly normal , especially in the rst weeks of program. Which lasts
for 24-72 hours ( DOMS - Delayed onset muscle soreness ). If you feel like your aches and
pain aren’t going away or getting worse , you have freedom to cut down some reps, sets .
Listen to your body to see if you’re doing enough or maybe too much, so pay attention to
what your body tells and adjust if needed.!
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 Nutrition Planning
Six Weeks is plenty of time to drop signi cant body fat ,build lean muscles and even gain
strength if you combine a well designed training program with a smart nutrition and
supplement plan. This six week program is unique, challenging combination of exercises
integrating the best aspects of CrossFit, bodybuilding, and HIIT cardio.

You may have tried a number of those styles in past. But all of them , combined ? Probably
not. Experiencing this hybrid approach will help you nd your “ WHY” to make it through
each day . This Program will demand a high level of quality food for your performance no
matter your level of experience , and to thrive on it , you’ll need to eat for performance.

Your Nutrition will be set up in a way to maximise energy before and during each workout,
as well as to enhance recovery immediately after. We will follow the approach which will help
in foundation of healthy eating that will accompany you in your health and tness journey for
the years to come.

The Role of Nutrition in Performance

To maximise progress during this six-week program and beyond , you need to begin viewing
food as a performance fuel. Elite athletes only get to the level they’re at by treating their
bodies like high performance sports car that demand high-octane fuel for their engines.

In the tness realm , we often treat nutrition like it’s something you do primarily for how it
e ects your body composition. You do it to lose weight or add muscles. But sound nutrition
has the potential to enhance your focus, improve your decision making skills and reaction
time, positively impact your overall wellbeing and outlook on life , boost your exercise
performance and recovery and sure change your body composition.

Once you begin to view food as fuel for these many bene ts , rather than just one, you can
make choices that enable you to train harder and more often, and recover better.

Fuel sources
You can still think food primarily as “ food “ rather than as numbers and have great success
with your tness and your physique. But it’s important to have a solid understanding of the
components of what you eat when the goal is cementing sustainable , high performance
nutrition habits , weight loss by preserving lean muscle mass . So let’s cover the basics
about carbohydrates, protein and fats.!
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 Protein ( 20-35% of total calories recommended by AMDR )
Protein is the most critical macronutrient when it comes to fat loss as it preserve the lean
muscle mass. Muscles are made up of protein , which is essential for muscle growth, repair
and recovery. Your body can break down protein and use amino acids as a muscular energy
source.

Research suggests that high protein diets works well for fat loss as protein has highest
satiety Level amongst all three macronutrients. This is particularly well for those who want to
build lean muscles and burn fat at the same time.

It is di cult for the body to take protein and convert it into body fat, it’s not impossible, but
out of three macronutrients , the body has to work hardest to convert protein into body fat.
It’s either going to use protein to synthesise tissue or break down for energy. Protein is a
home run when it comes to dropping body fat, building muscles and gaining strength.

How Protein makes muscle

The body breaks apart the bonds that bind ingested amino acids together into single amino
acids, or short chain amino acids called peptides. These digested amino acids and peptides
are then absorbed by the intestines , where they eventually enter the blood stream to travel
to your muscles and other cells. In the muscles cells , these amino acids are reassembled to
form the protein and that makes up muscles bres. In the end , your muscles grow bigger
and become stronger.

Protein Sources ;
• Poultry : Chicken ( breast is highest in protein & low in fat ), turkey, white and dark meat
• Seafood : Salmon, sole, halibut , tuna, prawn
• Eggs
• Dairy : Low fat milk, Greek yogurt, curd,
• Plants : Nuts, Grains, Soy , Lentils
• Lean cut of meats : Steak , Lean ground beef
• Supplements - Whey , casein , Pea protein , Vegan protein

For this program we are going to target 0.6gm - 1gm per pound of bodyweight , for instance
if you are 100 lbs then your protein requirement will be 60gm - 100gm per day. You can
divide this in 3-5 meals throughout the day depending on the frequency of meals suit your
lifestyle.
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 Fat ( 10-35% of total calories )
Fat is not enemy . Eating fat doesn’t make you fat, but certain fats are better than others.

Types of fat
• Monounsaturated
• Polyunsaturated
• Omega-3
• Saturated
• Trans-fatty acids

Omega-3 Fats
Omega -3 fatty acids are an essential polyunsaturated fat. They’re called “essential”
because your body can’t produce them on its own. They also o er a wide range of health
bene ts. For example, they have been shown to enhance fat loss by turning on genes that
increase fat burning. They also help decrease fat storage.

Omega-3 fats produce bene cial prostaglandins that decrease in ammation. They’ve found
to increase muscle recovery and growth , and they support skin, vision , and brain health.
Found in fatty sh like salmon and tuna.

Saturated fat ( Limit 10% of total calories )

Saturated fat is not the enemy. It is critical when you train intensely as you will during these
six week. Saturated fat promotes healthy testosterone levels and is specially important for
men. You need to maintain testosterone level to build muscles and strength , train harder,
recover better and lose more fat.

Whole eggs are great source of saturated fat. One study revealed that people who ate three
egg yolk per day gained twice as much muscles as subjects who ate only egg white. Egg
yolks contain protein , saturated fat , dietary cholesterol, which you need to help maintain
the integrity of muscle cell membranes.

Monounsaturated Fats
When combined with saturated fats, monounsaturated fats have been found to promote
healthy testosterone levels. They also function as an energy source during hardcore workout
sessions. Peanut butter is a terri c source of monounsaturated fat. ( You can have raw
peanuts as well. )
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Good Fat Sources

• Nuts
• Olive Oil
• Natural Peanut Butter
• Fatty Fish
• Egg yolks

Trans-Fatty Acid
Only fat which you should totally avoid. Trans fats have been altered in the lab to give
products longer shelf life. The body doesn’t recognise this altered fat molecule or know how
to process it, so trans fat molecules gets into your cells and cause havoc. Trans fat may
increase the risk of heart disease and certain cancers.

Carbohydrates
Primary source of fuel for body. Our body can produce fuel from other macronutrient as well,
mainly in liver from the protein and fat. This doesn’t mean that carbs are a demon.
When you eat high-glycemic carbs , your body processes them rapidly, absorbs them in the
intestines, and shoves them right into your bloodstream. This increase your blood glucose
levels, which spike insulin . An insulin spike can be useful after workout , but it’s not great at
any other time of the day. For example , table sugar , white potatoes etc.

You don’t digest low-glycemic carbs as rapidly. They don’t create the same sharp spike in
blood glucose, so they o er a steadier supply of energy. For example , Most fruits, Whole
grains, Sweet potatoes etc.

Workout Fuel
During the workout you burn carbohydrates as your primary source of fuel. You store carbs
in your muscles in the form of glycogen. As the workout proceeds, the muscles you use
burn more and more glycogen.

So, after the workout you need to supplement high-glycemic carbs to replenish glycogen.
That way you’ll have enough energy for your next workout.!
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 Supplement Recommendation
These recommendations are for those who have less time for meal preparation.

• Whey Protein , Vegan protein ( You can use them in your breakfast as well as post
workout )

• Casein Protein ; Only before bed because it takes 3-4 hrs to digest.
• Ca eine - According to research 400 mg per day is safe. It increases the RMR ( Resting
metabolic rate by 10-12 % ) . It is also a great appetite suppressor, for this purpose you
can it before 30-45 minute of your meals.

• Multivitamin Supplement
• Omega-3 ( only if you don’t consume fatty sh twice a week )

Calorie Recommendation
Sources of calories

• Protein - 4gm
• Carbs - 4gm
• Fat - 9gm
• Alcohol -7gm ( Toxic for body , only hinder the fat loss , No Nutrients )

Target your Daily calorie intake from 1500 - 2000 per day

Macronutrient Distribution

• Protein - 20-35% of total calories

• Carbs - 40-65% of total calories
• Fat - 10-35% Of total calories
NASM Calorie calculator
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How Many Meals a Day ?
How many meals per day do I need to eat ? And the answer is simple : Whatever aligns best
with your lifestyle. Seriously ! When the calories and the protein intake are about the same,
there’s no added weight-loss bene ts if you choose to eat three times or six times per day.
Choose a frequency that’s suits your lifestyle and is sustainable for long run for you. That’s
what matters most.

Eat Carbs before your workout . 20-30 gm carbs are enough for your every workout session.
For example , one banana .!
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 Grocery List
Non - Veg :
• Chicken Breast
• Chicken thigh
• Chicken drumstick
• Turkey breast
• Turkey Leg
• Lean Ground Turkey
• Lean Ground Beef
• Bison
• Salmon
• Tuna
• Mutton
• Cod
• Prawn
• Pork

Dairy :
• Low fat milk ( Almond milk, Oats milk etc )
• Greek yogurt , curd ( Low fat )
• Eggs
• Paneer
• Tofu
• Cottage cheese
• String Cheese!
Carbohydrates :
• Brown Rice
• White rice
• Quinoa
• Sweet Potato
• Breads ( Whole wheat , Oats , Multi grain )
• Granola
• Pasta
• Macaroni
• Poha
• Upma
• Idli
• Dosa
• Oats
• Muesli
• Potato
• Lentils
• Sprouts
• Brussel Sprouts

Fruits :
• Orange
• Pineapple
• Apple
• Berries
• Watermelon
• Cantaloupe
 • Pear
• Peach
• Grapes
• Kiwi
• Any seasonal fruit

Salads :
• Broccoli
• Cucumber
• Mushroom
• Beans
• Onion
• Cauli ower
• Spinach
• Okra
• Bell peppers
• Carrot
• Tomato
• Olive
• Lettuce
• Eggplant

Nuts :
• Almonds
• Walnuts
• Cashew
• Peanuts
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 Sample Meal Plan
Breakfast
• 3-4 Boiled Eggs ( 2 white + 2 full ) / 1 Scoop Whey / 150 gm Low fat curd + 1 cup
cooked oats / Muesli / poha / Upma / 2 Idli / 1 Sandwich / 1 cup sprouts

Snacks ( Not mandatory )

• Any water based fruit ( Orange / watermelon / cantaloup / kiwi / pineapple )
• Black co ee / green tea

Lunch
• 1 cup cooked brown rice / quinoa / white rice / + 1 cup cooked lentils / vegetables +
80-150gm grilled chicken breast / mutton / 200 gm greek yogurt low fat / 100-150 gm
paneer low fat + Salad

Snacks
• Nuts ( Almonds , Cashew , Walnuts )
• 100-150 gm Sweet Potato

Dinner
• 80-150 gm sh / Prawn / Whey protein / Casein protein / 300-400 ml low fat milk +
80-120 gm cooked pasta / macaroni / quinoa / Mashed potato + Salad

This sample meal plan is to give you idea how you can make your own according to your
daily schedule. Always Try to make plan which you can follow easily without feeling burden
on yourself also you can keep for long term.!
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 Workout Schedule
Are You Ready To Crush ? Yeah You Are !
Week 1 Get Your Body Moving

Week 2 Feel Your Heartbeat

Week 3 Burn Zone

Week 4 Strength Builder

Week 5 Boiler

Week 6 Volume 2 Preparation

Week 1 Schedule ( Get Your Body Moving )

Day 1 Set Your Routine

Day 2 Little Soreness
Day 3 Lower Body Burner
Day 4 We can do this
Day 5 Weekend Monster
Go For Walk / Jogging / Cycling / Hiking / Gardening ( 30-45
Day 6
Minute )

Daily Warmup Routine

Exercise Name Repetitons Sets Rest Exercise Tip

Windmills 15 2 10 sec Both Direction

Shoulder rotation 10 2 10 sec Both Direction

Wrist Rotation 10 2 10 sec Both Direction

Hip rotation 10 2 10 sec Both Direction

 Day 1 ( Set Your Routine )

Exercise Name Repetitons Sets Rest Exercise Tips

Jumping Jacks 30 4 20-30 sec

Shoulder tap 15 4 20-30 sec

Elbow to Knee opposite 25 4 20-30 sec

Side Shu e 15 4 20-30 sec

Squat 12-15 4 20-30 sec

Plank hold Max Hold 4 20-30 sec As long as you can

Bridge 20 4 20-30 sec

Surya namaskar 3 round for cool down

Day 2 ( little Soreness )

Exercise Name Repetitons Sets Rest Modi cations

Inchworm 10 4 20-30 sec

High Knees 40 4 20-30 sec

Crunches 15 4 20-30 sec

Sumo Squat 15 4 20-30 sec

Reverse crunch 15 4 20-30 sec

Burpees 15 4 20-30 sec

Donkey Kicks 15 4 20-30 sec

Surya namaskar 3 round for cool down

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 Day 3 ( Lower Body Burner )

Exercise Name Repetitons Sets Rest Modi cations

Elbow to Knee Same Side 10 4 30-60 sec

Pushup 10 4 20-30 sec
Sumo Squat 15 4 20-30 sec
Mountain Climber 20 4 20-30 sec
Squat 15 4 30-60 sec
Side Shu e 15 4 30-60 sec
Plank hold Max Hold 4 30-60 sec As long as you can

Surya namaskar 3 round for cool down

Day 4 ( We can do this )

* Superset means doing two exercise without any rest.

Exercise Name Repetitons Exercise Tip

Superset 1 ( 3 Rounds )

• Inchworm 10

• High Knees 30 Each side 30

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 2 ( 3 Rounds )

• Burpees 10

• Jumping Jacks 25

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 3 ( 3 Rounds )

• Crunches 15

• High Plank Leg raise 10 As long as you can

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Surya namaskar. 5 round for cool down

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 Day 5 ( Weekend Monster )
* Superset means doing two exercise without any rest.

Exercise Name Repetitons Exercise Tip

Superset 1 ( 3 Rounds )

• Pushups 10 You can do on knees

• Squats 15 You can Use chair

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 2 ( 3 Rounds )

• Plank hold 30 -50 Sec You Can Place knees on oor

• Sumo Squat 15 You can Use chair

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 3 ( 3 Rounds )

• Standing leg raise 15 Each Side 15

• Plank hold 30 sec

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 4 ( 3 Rounds )

• Russian Twist 15 15 each side

• Jumping Jacks 30

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Surya namaskar. 5 round for cool down

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 Week 2 Schedule ( Feel Your Heartbeat )

Day 1 Core monday

Day 2 Full Body Burner

Day 3 Are you sore ?

Day 4 Super Sweaty

Day 5 Friday Party

Day 6 Go For Walk / Jogging / Cycling / Hiking / Gardening ( 30-45 Minute )

Day 1 ( Super Sweaty )

Exercise Name Repetitons Exercise Tip
Superset 1 ( 4 Rounds )
Crunches 40 Do not exceed Your rest time
Knee support low to high plank 30
Rest 60 Sec after Each Round
Superset 2 ( 4 Rounds )
Star crunches 15
Leg raises 40 each Side
Rest 60 Sec after Each Round
Superset 3 ( 4 Rounds )
Plank up and down 15
Mountain Climber 30
Rest 60 Sec after Each Round
3 round for
Surya namaskar
cool down
 Day 2 ( Full Body Burner )
* Circuit means doing two or more than two exercise without any rest.
Exercise Name Repetitons Exercise Tip
Circuit 1 ( 3 Rounds )
• Inchworm 15 You can do Pushups on knees
• High Knees 40 Each Leg 40
• Crunches 20 You can take support of legs
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 2 ( 3 Rounds )
• Burpees 10
• Jumping Jacks 20
• Leg Raise 10
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 3 ( 3 Rounds )
• Bridge 20
• Side Lying Leg raise 25 Each Side 25
• Superman 10
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Surya namaskar. 5 round for cool down

Day 3 ( Are You Sore ? )

* Superset means doing two or more than two exercise without any rest.
Exercise Name Repetitons Exercise Tip
Superset 1 ( 3 Rounds )
• Static Lunges 10 Each Side 10
• Lying Heel Taps 20 Each Side 20
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Superset 2 ( 3 Rounds )
• Side Shu e 20 Each Side 20
• High Plank Leg raise 40-60 sec
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Superset 3 ( 3 Rounds )
• Squat Jump 10
• Flutter kicks 20 Each Side 15
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Surya namaskar. 5 round for cool down
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 Day 4 ( Super Sweaty )
Exercise Name Repetitons Exercise Tip
Superset 1 ( 4 Rounds )
Jumping jacks 40 Do not exceed Your rest time
Mountain Climber 30
Rest 60 Sec after Each Round
Superset 2 ( 4 Rounds )
Inchworm 15
High Knees 40 each Side
Rest 60 Sec after Each Round
Superset 3 ( 4 Rounds )
Burpees 15
Bridge 30
Rest 60 Sec after Each Round
3 round for
Surya namaskar
cool down

Week 3 Schedule ( Burn Zone )

Day 1 Beginner HIIT

Day 2 Fast ABS

Day 3 Boiler Room

Day 4 Fast Abs

Day 5 Boiler Room

Day 6 Go For Walk / Jogging / Cycling / Hiking / Gardening ( 30-45 Minute )

 Day 1 &6 ( Beginner HIIT )

We will work according to time for this week. Try to nish max repetitions.

Exercise Name Time Exercise Tip

Circuit 1 ( 4 Rounds )

• Basic Burpees 30 Sec

• Plank hold 30 Sec

• Basic Burpees 20 sec

• Plank hold 20 Sec

Rest 60-90 Sec after 1 complete Round .Take 2-4 min rest after 4 Rounds.

Circuit 2 ( 4 Rounds )

• Squat Jump 30 Sec

• Elbow To Knee Opposite 30 Sec

• Squat Jump 20 Sec

• Wall Sit 20 sec

Rest 60-90 Sec after 1 complete Round .

Surya namaskar. 5 round for cool down

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 Day 2 & 4 ( Fast ABS )
We will work according to time for this week. Try to nish max repetitions.
Exercise Name Time Exercise Tip
Circuit 1 ( 4 Rounds )
• Jumping Jacks 30 Sec
• Side Shu e 30 Sec
• Squat Jump 20 sec
• Elbow to Knee Same side 20 Sec
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 Day 2 & 4 ( Fast ABS )
Rest 60-90 Sec after 1 complete Round .Take 2-4 min rest after 4 Rounds.
Circuit 2 ( 4 Rounds )
• 30 Sec
• Plank hold
• Mountain Climber 30 Sec
• High Plank 20 Sec
• High Knees 20 sec
Rest 60-90 Sec after 1 complete Round .
Surya namaskar. 5 round for cool down

Day 3 & 5 ( Boiler Room )

We will work according to time for this week. Try to nish max repetitions.
Exercise Name Time Exercise Tip
Circuit 1 ( 4 Rounds )
• Star Jumps 10
• Seated leg raise 15
• Star Crunches 10
• Bicycle 20
Rest 60-90 Sec after 1 complete Round .Take 2-4 min rest after 4 Rounds.
Circuit 2 ( 4 Rounds )
• Plank jacks 10
• Alternate leg in and twist 15
• Pushups modi ed 10
• Low to high plank 10
Rest 60-90 Sec after 1 complete Round .
Surya namaskar. 5 round for cool down
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 Week 4 Schedule ( Strength Builder )

Day 1 Legs On Fire

Day 2 Upper Body strength

Day 3 Strong Core

Day 4 Legs On Fire

Day 5 Upper Body strength

Day 6 Go For Walk / Jogging / Cycling / Hiking / Gardening ( 30-45 Minute )

Day 1 & 4 ( Legs On Fire )

Exercise Name Repetitons Sets Rest Exercise Tip

• Squats 10 3 40-60 sec You Can use Chair

• Sumo Squats 15 3 40-60 sec You Can use Chair

• Static Lunges 10 3 40-60 sec

• Donkey kicks 20 3 20-30 sec

• Laying leg raise 20 3 20-30 sec

• Bridge 30 3 20-30 sec

Surya namaskar 5 round for cool down

 Day 2 & 5 ( Upper Body Strength )

Exercise Name Repetitons Sets Rest

Pushups modi ed 15-20 4 60 sec

Shoulder tap 30 4 60 sec

Inchworm 20 4 60 sec

Burpees 20 4 60 sec

Downward dog to high plank 30-45 sec 4 60 sec

Surya namaskar 3 round for cool down

Day 3 ( Strong ABS )

Exercise Name Repetitons Sets Rest Exercise Tip
Crunches 20 3 30-60 sec
Leg Raise 20 3 30-60 sec
Russian Twist 20 3 30-60 sec Each side 25
Plank hold Max Hold 3 30-60 sec
Wipers 15 3 30-60 sec Each Side 15
In & Out 15 3 30-60 sec
Superman 12-15 3 30-60 sec
Side Plank Max Hold 3 30-60 sec
Surya namaskar 3 round for cool down
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 Week 5 Schedule ( Boiler )

Day 1 Upper body Burner

Day 2 Lower Body blast

Day 3 Feel your Abs

Day 4 Upper body Burner

Day 5 Lower Body Burner

Day 6 Feel your Abs

Day 1 & 4 ( Upper Body Burner )

Exercise Name Repetitons Exercise Tip

Circuit 1 ( 3 Rounds )

• Burpees 15

• Superman 15

• High Knees 40 Each Side 40

Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 2 ( 3 Rounds )

• Inchworm 15

• Front Jacks 40

• T Raise 25
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more

Superset 3 ( 3 Rounds )

• Mountain Climber 35 Each Leg 35

• Side Shu e 25 Each Side 25

• Y Lift 25
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Surya namaskar. 5 round for cool down
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 Day 2 & 5 ( Lower Body Burner )
Exercise Name Repetitons Exercise Tip
Circuit 1 ( 3 Rounds )
• Curtsy Lunges 10
• Bridge 30
• Reverse Lunges 10 Each Leg 15
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 2 ( 3 Rounds )
• Squat With knee to elbow 10
• Reverse Plank Hip Thrust 15
• hammer slam 30
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 3 ( 3 Rounds )
• Kneeling squat 10 Each Side 10
• Side Lying Leg Raise 20 Each Side 20
• Bird dog 10 Each Side 10
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Surya namaskar. 5 round for cool down
 Day 3 ( Feel your ABS )
Exercise Name Repetitons Exercise Tip
Circuit 1 ( 3 Rounds )
• Chair Crunch 12
• Side Plank reach 30 Sec Each Side 30 Sec
• Reverse Crunch 25
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 2 ( 3 Rounds )
• Flutter Kicks 30
• Lying Heel Taps 20
• In & Out 20
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Circuit 3 ( 3 Rounds )
• Plank hold 25
• Hollow Hold 20-40 Sec
• Cross Mountain climber 40 Each Side 40
Rest 60-90 Sec after 1 complete Round . Then repeat 2 times more
Surya namaskar. 5 round for cool down
 Week 6 ( Volume 2 Preparation )

Day 1 Upper Body + Core

Day 2 Lower Body + Core

Day 3 Conditioning

Day 4 Upper Body + Core

Day 5 Lower Body + Core

Day 6 Go For Walk / Jogging / Cycling / Hiking / Gardening ( 30-45 Minute )

Day 1 & 4 ( Upper Body + Core )

Exercise Name Time Exercise Tip

Exercise 1 ( 12 Minute )

Inchworm 60 sec

60 sec active then 60 sec rest.

Exercise 2 ( 12 Minute )

Crunches 60 sec

60 sec active then 60 sec rest.

Exercise 3 ( 12 Minute )

Burpees 60 sec

60 sec active then 60 sec rest.

Surya namaskar 5 round for cool down

 Day 2 & 5 ( Lower Body + Core )

Exercise Name Repetitons Exercise Tip

Exercise 1 ( 10 Minute )

Squats 20
Rest 30-40 Sec after every 20 reps and nish as many round as you can do in 10 minute. Rest 2-3
Minute After 10 Minute.

Exercise 2 ( 10 Minute )

Russian Twist 15
Rest 20 Sec after Every 15 reps and nish as many round as you can do in 10 minute. Rest 2-3 Minute
After 10 Minute.

Exercise 3 ( 10 Minute )

Lunges 10 Each Leg 10

Rest 30-40 Sec after every 10 reps and nish as many round as you can do in 10 minute. Rest 2-3
Minute After 10 Minute.
Surya namaskar 5 round for cool down

Day 3 (Conditioning)

Exercise Name Repetitons Exercise Tip

Exercise 1 ( 10 Minute )
Jumping Jacks 30
Rest 30-40 Sec after every 30 reps and nish as many round as you can do in 10 minute. Rest 2-3
Minute After 10 Minute.

Exercise 2 ( 10 Minute )
Side shu e 15
Rest 30 Sec after Every 15 reps and nish as many round as you can do in 10 minute. Rest 2-3 Minute
After 10 Minute.

Exercise 3 ( 10 Minute )
Jump Squats 20
Rest 30-40 Sec after every 20 reps and nish as many round as you can do in 10 minute. Rest 2-3
Minute After 10 Minute.
Surya namaskar 5 round for cool down
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Yeah , We Made it !

What Should I do Now ?

Now your foundation is complete. You have lot of other programs to choose from which will
be available soon :

• You can choose any program which are for intermediate and advance or you can go with
customised programs.