bigginer level workout
* Day-1 , 3,5
Cardio+ Abs
* Day -2, 4,6
whole body workout
1) Cardio
treadmill = 10 min.
elliptical=10 min.
Bike🚴= 10 min.
cardio workout if doing it at home
1. skipping = 100 { 25×4}
2. step ups = {20×4}
3.jumping jack =100 {25×4}
* ABS
1. Partialcrunches = 15 × 2 sets
2.Single leg Raise = 15×2 sets
3.standing trunk flexion =15×2 sets
4.plank on floor = 15 sec. × 2 sets
2) Whole body workout
1. squats ( body weight)
2. Latpulldown
3.seated row
4.chest press machine or flat bench Doumbel press
5.over head Doumbel press ( shoulder)
6.Both hand over head tricep extension with single doumbel
7.Bicep curl on doumble
8.back extension
