Here comes Friday workout: (missed to write for Thursday – will cover it later)
Jog / Walk -1 km
Warm Stretches – 10 mins
8 Stations: if you have a partner would be better – to have a appropriate break between sets.
Each station – 1 min – then break for a min and move to next station — hence it helps to work in buddy pairs — if not avoid making this as a aexcuse!!!!!!!!!
1st station – Step up and down – 2steps with throwing punches (with 1 lg dumbbells).
2nd station – Sit down with legs spread with back to each other and passing Medicine ball to each other.
3rd Station – Bench press (with barbell / dumbbells) with light weights – with speed…
4th station – Clean and Jerk – with light weight – with speed as much as possible
5th Station – Skipping
6th station – sit-ups
7th station – lunges
8th station – hammer
After doing 8 stations break for 3 min and go for another set — total 3 sets!!
Cooling down stretches – 15 min
And then enjoy your Friday!!
Time to Enjoy is Now – Here and Always!!
Sorry, Got busy and forgot to post today’s Yoga session – will do it separately for sure
Here comes Wednesday Workout–
Speed Training –
Warm -up – 15 Mins
Sprints – 100 mtrs – X 5, 50 mtrs X 8, 25 mtrs X 10 after every sprint slow jog same distance. (Try as best as you can – don’t reduce the distance but may do less reps)
Stretching – 3 mins
Step – ups with dumbbells (to start with 1 kg in each hands ) – Throwing punches simultaneously as fast as you can-
Two steps – one after the other – 2 min – break 1 min
One step – alternate legs jumps – 1 min – break 1 min
Jump with both legs, – 1 min — break 2 min
Rope climbing – 5 mtrs — X 3 set or pull-ups 10 X 3 sets
Sit – ups and leg raises – 20 reps each – 3 sets
Plank – 2 mins X 2 sets,
Cooling down – jog / walk 1 km — stretching – 10 mins
and then enjoy your day..
Time to enjoy is now!
Got busy on Sat – Sun at Outdoors – Fun and Frolic – little trek and Outdoor Fitness Camp – returned few hours back.. Get ready for Monday…
Here comes Monday Workout –
Jog 1 km
Warm –up – Stretching – 10 mins
Endurance run – 4.30 mins – Run with long strides – try and maintain same speed although –
Break 1 min and repeat 5 sets to begin with;
Stretching – 3 mins
Push –ups – 20 – 3 sets — with clapping if possible or else just normal Push-ups
Twisting to sides and passing the medicine ball – 20 reps – with sit-ups – 3 sets of 20 alternately.
Pull –ups –Max you can do – 3 sets
Leg raises 20 reps – 3 sets
Jog / Walk 1 Km
Cooling down stretches 15 Mins
And enjoy your day…
Time to Enjoy is Now!
Thought to share – One perspective on fitness lets start doing it together – lets forget the age – that’s all in mind..
Today’s plan — To begin do whatever one can – don’t push yourself too much in the beginning ..That will follow – take it easy
Slow jog – 1 km
Worm-up stretching – 10 mins
Skipping – 5 mins 3 rounds with 1 min break
Push up 20 – 3 sets
Sit up 20 – 3 sets
Pull ups 10 – 3 sets or as much one can do start with 1 or 2 and do it for 3 sets.
Steps – alternate – 5 mins – 2 sets
Rope climbing – 5 mtrs – 3 times
Slow jog – 1 km
Cooling down stretches – 15 mins
and then enjoy the day!!
Time to Enjoy is now!!
Yesterday, while interacting with few youngsters realized how many of them lack clarity on their Own Goal in Life. Is the Goal so important in life or one should take on the life as it comes. Certainly some clarity is must or I would say not some but definite clarity is must. Fun, Enjoyment is also a must but has to have its place when it comes to deciding the stream you want to pursue. In Indian context, as it from 11th std onwards, one chooses the correct one that one really wants or keep blaming for life and keep cursing the bad decision at some point of time
Many join Science or Arts or Commerce Stream just because of peers or just because someone at home / some relative puts words in their mouth. Do we ever check with the young ones as to what they want to do in life? May be parents at times are seen only getting aptitude test done for the kids and move on with it. Is it enough, I feel it’s much more than that. The kids must be allowed to explore themselves through different means, methods and exposures; not only indoors but outdoors as well before they take a call.
We thought of giving youngsters an opportunity / exposure through different means / activities to find out for themselves; what they really are capable of and what they really want to home on to when time comes to decide for themselves.
Do join in for the Youth Boot camp if you wish to undergo a process that will provide for the clarity about self or a clarity on what you want for your near and dear ones. You can enroll them following the link below for registration:
This is how we look at this Boot camp.
For details and registration please go to following link:
Any more ideas; request to please share.
“You can not teach a person anything; you can only make him / her discover it within himself / herself”. Anonymous