How I Stay Fit?

Below is my simple weekly workout plan. These exercises can be done anywhere, anytime and no special exercise equipment or gym membership required. 

Complete Fitness:

An overall fitness plan will include Strength, Cardio and Flexibility exercises.

Strength:

  • Upper Body: Pushups, Chair Dips, Ab Crunches, Plank, Pull-ups
  • Lower Body: Lunges, Squats

Cardio:

  • Running, Speed walking

Flexibility:

  • Yoga

Weekly Plan:

Monday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Tuesday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Wednesday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Thursday:

  • Speed walking: 10 to 15 minutes
  • Yoga: 30 minutes

Friday:

  • Running: 30 minutes
  • Pushups: 5 sets x 20 reps
  • Chair Dips: 5 sets x 20 reps 
  • Ab Crunches or Plank: 5 sets x 10 reps (or 10 seconds for planks)
  • Pull-ups: 5 x 10 reps (when I have access to a pull-up bar)
  • Lunges and/or squats: 5 sets x 20 reps

Saturday:

  • Yoga: 60 minutes
12° 1.192 N 8° 33.818 E

95 °F clear sky

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