Cracking The Week Of Workouts Secret

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These workouts are designed to get you to be active in your day to day life. They require minimal amount of time and can be done early in the morning before work or school. Or after you get home. They will take 30 mins on weekdays and 1 hour on the weekends.

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Cracking The Week Of Workouts Secret

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These workouts are designed to get you to be active in your day to day life. They require minimal amount of time and can be done early in the morning before work or school. Or after you get home. They will take 30 mins on weekdays and 1 hour on the weekends. At just 4 to 5 hours a week you can expect a lot of fitness and toning in the muscles. To allow for muscle memory and for your body to get used to the workout we have kept all workouts similar in structure. Also the warm up and the cool down for all workouts will be the same. In this way your body will adapt to the workouts better and you can modify the workouts as you see fit. Before you start the Ask The Doctor team strongly advises you to get checked up by a Doctor. Alternatively you can ask our Online Doctors to clear you for the workouts. Here is the general outlay of the workouts: Monday Tuesday Wednesday Thursday Friday Saturday Sunday Rest Upper body workouts Core Lower Body workouts Rest Pure cardio Cross train Warm up Now that you have seen the general layout of the workout let us start with the warm up and the cool down. In general a good warm up should leave your muscles warm and loose. You should feel more energetic than you felt before the workout. Our warmup will last for 8 minutes and will cover the whole body. Here are the details of the warm up: Jog on the spot - 2 mins Step ups on a block - 2 mins Jump Rope - 2 mins Stretches - 2 mins When stretching ensure that you cover all the major muscle groups. These are: Neck to the sides and front Triceps and Biceps Back Glutes and Quadriceps Calf muscle Stretching each for 10 seconds will take about 2 mins each. If it takes longer it is alright but ensure the muscles are loose. Spend more time on the muscle if it is not loose.

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Cool Down The next part you need to learn about is the cool down. Many people tend to ignore the cool down. Do not fall prey to this. Please do a good cool down to prevent injury. The cool down will involve: Jog on the spot slowly - 2 mins Slow walk - 2 mins Stretches - 2 mins If you feel any tightness then stretch the muscle for a long time. For persistent pain or any other pain that you think is related to the workout please ask our Doctors for an online medical advice.

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Now that we have covered the warm up and the cool down we will get into the main sets of each day. Each day will go in this order: 1. Warm up 2. Main set 3. Cool down Only the main set in each day will change and the rest will remain the same. Tuesday - Arm workout Jumping jacks - 2 mins Push ups - 20 High Knees - 2 mins Triceps dips - 20 Repeat 3 to 5 times. As your fitness level increases you can increase the reps and the duration of the workout. Also add on other exercises to improve fitness.

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Jumping Jacks Push Ups High Knees Triceps Dips Wednesday - Core workout Jumping jacks - 1 min Sit ups - 20 High knees - 1 min Leg raise - 10 each leg or 20 both legs together Jumping jacks - 1 min V-sit ups - 5 to 10 single leg if double not possible High knees - 1 min Plank - 30 seconds to 1 min Repeat 2 to 3 times. As your fitness level increases you can increase the reps and the duration of the workout.

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Sit Ups Plank Leg Raise V Sit Ups Thursday - Leg workout Jumping jacks - 1 min Squats - 10 High knees - 1 min Side lunges - 10 Jumping jacks - 1 min Calf raise - 20 both legs at the same time High knees - 1 min Burpees - 5 to 10 Repeat 2 to 3 times. As your fitness level increases you can increase the reps and the duration of the workout.

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Squats Calf Raise Burpees Saturday - Pure Cardio Burpees - 5 to 10 Tap back - 1 min Squat jumps - 15 to 20 Jog on the spot - 1 min Star Jumps - 20 Jump rope - 1 min Walking lunges - 15 to 20 High knees - 1 min Push ups - 20 Switch foots - 1 min

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Repeat 4 to 5 times. As your fitness level increases you can increase the reps and the duration of the workout. Tap back Squat jumps Jog on the spot Star Jumps

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Jump rope Walking lunges Switch foots -- Caution - stop the workout anytime you start feeling severe pain or discomfort in breathing or chest pain. See a Doctor immediately or you can Ask our Doctors online to help you. Also ask our Doctors if you develop muscle pains and we will help you.

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