Days | Exercises | Three Months Prior | Two Months Prior | One Months Prior | |||||||
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Day
1, 3 & 5 |
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Sit Up | 5*1 Set (5) (1 minute rest between each set) |
5*2 Set (10) (1 minute rest between each set) |
5*3 Set (15)
(1 minute rest between each set) |
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Push Up | 5*1 Set (5) (1 minute rest between each set) |
5*2 Set (10) (1 minute rest between each set) |
5*3 Set (15) (1 minute rest between each set) |
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Stretching | Each Stretch for 10 Seconds | Each Stretch for 15 Seconds | Each Stretch for 20 Seconds | |||||||
Day 2, 4 & 6 |
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Cycling | 30 minutes (Average Speed 10 km/hr) |
1 Hours (Average Speed 15 km/hr) |
2 Hours (Average Speed 18 km/hr) |
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Stretching | Each Stretch for 10 Seconds | Each Stretch for 15 Seconds | Each Stretch for 20 Seconds | |||||||
Note:- Never stretch a cold muscle. Prior to stretching, do about five to 10 minutes of light warm up activity. We recommend stretching after a workout instead of before it. | |||||||||||
Day 7 |
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Rest | Rest | Rest | Rest |