Pre-Course Workout Plan

PRE COURSE WORKOUT PLAN

  • Mountaineering is a combination of physical, mental and psychological strength as well as endurance. Every visit to the mountain is different. Do not take the mountains and altitude for granted.
  • Your instructors and batch mates are your family – remember that mountaineering is all about teamwork. Conditions are harsh and the right attitude is imperative to enjoy all the adventure you will experience.
  • This course is intense and rigorous and will test you. You must love the mountains, your people and adventure to enjoy this course. This is a preparatory plan for you.
  • We assume that you live an active lifestyle which includes easy to moderate levels of exercise of at least an hour on a daily basis.
  • This is 12 week workout plan with 6 days of training per week.
  • Proper Nutrition and Recovery (Rest) is just as important as working out – so please ensure that you get 7 to 8 hours of sound sleep every night accompanied by good sports nutrition. Your body will need it. Feel free to play around with the rest of the day depending on your convenience.
  • All Workouts will start with a proper Warm up (Dynamic Stretches). This will be followed by the Main Workout and concluded with a proper Cool down (Static Stretches).
  • This programme attempts to initiate you into a training regime that will assist you in enjoying the rigor & discipline of the mountaineering courses.

Before you start any exercise program please consult a Doctor to make sure you are fit to carry on with the exercise plan.

Perform the exercise with proper form and technique accompanied with proper nutrition and rest. (Keep yourself optimally hydrated during workout).

Exercise should help us to become more functional and fit and not vice-versa.

 In order to meet the requisite standards of HMI fitness level if you have little or no experience of any form of exercise its recommended you start this workout plan as soon as possible, at least 4 months before your course starts and even individuals with experience in exercise can start as early as possible.

For those who already workout and have access to gym  may continue with their workout routine but please make sure that below listed exercises are also included in your daily workout plan and individuals who already lift weights can lift heavier (with proper form and technique) than recommended in the workout plan.

Warm Up (Dynamic Stretches)

Perform it at the beginning of every workout session. Perform it until you feel warmed up but don’t get exhausted while performing it.

  1. Neck Rotations (Flexion and Extension / Lateral Flexion / Rotation)
  2. Arm Swings.
  3. Shoulder Circumduction
  4. Dynamic Chest Stretch
  5. Side Bends
  6. Windmill
  7. Cat and Camel Drill
  8. Standing Hip Flexion and Rotation
  9. Leg Swings (Front and Back Swings)
  10. Leg Swings (Side Swings)
  11. Spider Lunges
  12. High knees (Running in place) – 1 to 2 Mins.

Main Workout

Perform weights and cardio every alternate day. Perform with correct form and technique. Keep yourself properly hydrated during workout. If you can perform more repetitions, sets and lift more weights then please carry on and if you can jog for longer please go ahead.

Calisthenics and Weights

  1. Free Squats – Back / Goblet Squats with Weight
  2. Single Leg Standing Calf Raise
  3. Wide Grip Chin up
  4. Inverted Rows
  5. Push Ups / Regressed Push Ups
  6. Parallel Bar Dip
  7. Prone Alternate Arm and Leg Raise.
  8. Partial Crunches – Full Crunches
  9. Grip and Hang
  10. Pinch holds

Cardio

  1. Jogging

(If you have access to rowing machine / elliptical trainer / swimming then you can perform it every alternate cardio days)

Cool Down

Perform 2 sets of every stretch soon after workout. Make sure you hold every stretch for a minimum of 30 sec. Make sure you feel the stretch but if the stretch hurts stop it right away and do not force yourself, instead try to better it slowly with every performance.

  1. Paschimottanasana (Seated Forward Bend)
  2. Baddha Konasana (Bound Angle Pose / Cobbler Pose)
  3. Bhujangasana (Cobra Pose)
  4. Parsva Urdhva Hastasana (Standing Side Bend)
  5. Pec Stretch (Behind the back elbow to elbow grip / Doorway Pec Stretch).
  6. Dhanurasana (Bow Pose)

+ Proper Nutrition and Rest (Recovery).

WORKOUT  PLAN

No of Week Monday Tuesday Wednesday Thursday Friday Saturday Sunday

Week 1

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 2 sets).

 

3.      Single Leg Standing Calf Raise (12 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (8 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 1 set).

 

9.      Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 2 sets).

 

3.      Single leg Standing Calf Raise (12 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (8 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 1 set).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 2 sets).

 

3.      Single Leg Standing Calf Raise (12 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (8 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 1 set).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

 

REST

Week 2

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Single Leg Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (10 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Single Leg Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (10 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Single Leg Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (10 repetitions, 2 sets).

 

5.       Push Ups / Regressed Push Ups (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

 

7.      Partial Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 12 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

REST

Week 3

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 3 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets)

 

7.      Partial Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 3 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets)

 

7.      Partial Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

2.      Free Squats (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows (8 repetitions, 3 sets).

 

5.       Push Ups / Regressed Push Ups (8 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets)

 

7.      Partial Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang (till failure 2 sets).

 

9.      Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

Week 4

 

1.      Warm Up.

 

Start with 5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.       Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets).

 

7.      Full Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (1 set until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.       Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets).

 

7.      Full Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (1 set until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.       Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (12 repetitions on each side, 2 sets).

 

7.      Full Crunches (10 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (1 set until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 15 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

Week 5

 

1.      Warm Up.

 

7.5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.      Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

Superman (Hold until failure 1 set)

 

7.      Full Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

7.5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.      Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

Superman (Hold until failure 1 set)

 

7.      Full Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

7.5kgs.

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (15 repetitions, 1 set)

 

4.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

5.       Push Ups with Weight (10 repetitions, 2 sets).

 

6.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 2 sets)

Superman (Hold until failure 1 set)

 

7.      Full Crunches (12 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 2 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

Week 6

 

1.      Warm Up.

 

7.5kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 sets)

 

4.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

5.      Push Ups with Weight (10 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 1 sets)

 

7.      Full Crunches (15 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 3 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

7.5kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 sets)

 

4.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

5.      Push Ups with Weight (10 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 1 sets)

 

7.      Full Crunches (15 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 3 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

7.5kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 sets)

 

4.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

5.      Push Ups with Weight (10 repetitions, 3 sets).

 

6.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 1 sets)

 

7.      Full Crunches (15 Repetitions, 2 sets).

 

8.      Grip and Hang with Weight (till failure 3 sets).

 

9.      Pinch holds (2 sets until failure).

 

10.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 17 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

Week 7

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 set).

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (8 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.       Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (2 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 set).

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (8 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.       Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (2 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (10 repetitions, 2 set).

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (8 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.       Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (15 repetitions on each side, 2 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (2 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

Week 8

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.       Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.       Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

10kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (5 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.       Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (5 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (15 Repetitions, 2 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

1 – Warm Up.

 

2- Jog for 20 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

REST

 

 

 

 

 

 

 

 

 

Week 9

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (7 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (10 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (7 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (10 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (7 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (10 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

 

REST

 

 

 

 

 

 

 

 

 

Week 10

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

13.  Wide Grip Chin up without weight (7 repetitions, 1 set).

 

4.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

5.       Push Ups with Weight (10 repetitions, 3 sets).

 

6.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

7.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

8.      Full Crunches (10 Repetitions, 3 sets).

 

9.      Grip and Hang with Weight (till failure 3 sets).

 

10.  Pinch holds (3 sets until failure).

 

11.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (7 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.      Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (10 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

1.      Warm Up.

 

12.5kgs / 15kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 2 sets)

 

4.      Wide Grip Chin up without weight (7 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.      Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (7 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (10 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 25 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

 

 

 

REST

 

 

 

 

 

 

 

 

 

Week 11

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (10 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (10 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

If you can jog for longer (safely) then please go ahead.

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (10 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (10 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

If you can jog for longer (safely) then please go ahead.

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 2 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (10 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 2 sets).

 

6.      Push Ups with Weight (10 repetitions, 2 sets).

 

7.      Parallel Bar Dip without weight (10 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

If you can jog for longer (safely) then please go ahead.

 

 

 

 

 

 

 

REST

 

 

 

 

 

 

 

 

 

Week 12

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (12 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.      Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (12 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

If you can jog for longer (safely) then please go ahead.

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (12 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.      Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (12 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

If you can jog for longer (safely) then please go ahead.

 

1.      Warm Up.

 

15kgs / 17.5kgs / 20kgs

 

2.      Back / Goblet Squats with Weight (15 repetitions, 3 sets).

 

3.      Standing Calf Raise (12 repetitions, 3 sets)

 

4.      Wide Grip Chin up without weight (12 repetitions, 1 set).

 

5.      Inverted Rows with Weight (10 repetitions, 3 sets).

 

6.      Push Ups with Weight (10 repetitions, 3 sets).

 

7.      Parallel Bar Dip without weight (12 repetitions, 1 set)

 

8.      Prone Alternate Arm and Leg Raise. (10 repetitions on each side, 3 sets)

Superman (Hold until failure 2 sets)

 

9.      Full Crunches (12 Repetitions, 3 sets).

 

10.  Grip and Hang with Weight (till failure 3 sets).

 

11.  Pinch holds (3 sets until failure).

 

12.  Cool Down.

 

 

1 – Warm Up.

 

2- Jog for 30 minutes.

 

3 – Cool Down.

 

(While jogging make sure you try to jog from the start till the end at one pace and try to increase your performance with every session).

 

 

 

If you can jog for longer (safely) then please go ahead.

 

 

 

 

REST

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