YouthGuide

• normal stretching of legs and back (be careful don't overstretch)
• 30 normal push-ups,20 inclined push-ups,10 diamond push-ups
• 35 squats,60 jumps (as if you are skipping a rope)
• 20 crunches

• normal stretching of legs and back(especially lower back)
• 35 normal push-ups,25 inclined push-ups,15 diamond push-ups
• 35 squats,70 jumps (as if you are skipping a rope)
• 20 crunches

• normal stretching of legs and back
• 30 normal push-ups,25 inclined push-ups,20 diamond push-ups
• 40 squats,50 jumps (as if you are skipping a rope). (2 sets of each)
• 25 slow push ups (q push up should take the twice as much time as your normal rep)
• 20 crunches

These are your rest days. Keep your diet clean, eating instant noodles or junk food is not advised ,eat on time and like a normal person and try drinking milk (No you may not be lactose intolerant unless confirmed medically its just the basic reaction of your body towards something you don't usually drink). So please try milk. Also try to figure out a diet plan best according to your needs.

Do this workout twice ,once in the morning ,once in the evening

• normal stretching of legs and back
• 30 normal push-ups,25 inclined push-ups,20 diamond push-ups
• 20 squats,50 jumps (as if you are skipping a rope)

Run atleast 1 km and also walk a few miles.Do as much cardio as you can today. It is important It might be hard in the beginning but keep holding on it will get better and so will you

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just a tip: try to drink as much water as you can

• normal stretching of legs and back (be careful don't overstretch)
• 30 normal push-ups,20 inclined push-ups,10 diamond push-ups (2 sets of each)
• 35 squats,50 jumps (as if you are skipping a rope). 2 sets of each
• 20 slow push ups (each push up should take the twice as much time as your normal rep)
• 20 crunches

• normal stretching of legs and back(especially lower back)
• 30 normal push-ups,25 inclined push-ups,25 diamond push-ups
• 35 squats,50 jumps (as if you are skipping a rope).2 sets of each
• 20 slow push ups (each push up should take the twice as much time as your normal rep),10 more after some break.
• 25 crunches

• normal stretching of legs and back (especially lower back)
• 32 normal push-ups,25 inclined push-ups,22 diamond push-ups. (2 sets of each)
• 35 squats,80 jumps (as if you are skipping a rope) 2 reps of each
• 22 slow push ups (q push up should take the twice as much time as your normal rep),12 more after a small break.
• 25 crunches

These are your rest days, remember always eat on time and like a normal healthy person and try drinking milk on alternative days. This is the time when your body recovers from all that workout you have been doing. Breaks are an important part of your workout, it is when your body repair and builds muscles. Also try to figure out a diet plan best according to your needs. You should use friday as a day for running atleast 1 mile and doing some walk.

Do this workout twice(excluding the run) ,once in the morning and once in the evening after the run.

• 1 mile run and a little stroll.
• normal stretching of legs and back
• 33 normal push-ups,25 inclined push-ups,23 diamond push-ups
• 20 squats,50 jumps (as if you are skipping a rope)
• 20 slow push-ups

Today is same as Saturday except running all other exercises twice once in the morning and once after running.

• Run atleast 1 mile and also walk a small distance.
• normal stretching of legs and back
• Do 34 push-ups,23 diamond push-ups,20 inclined,20 slow push-ups
• 50 Jumps,30 crunches

• normal stretching of legs and back (be careful don't overstretch)
• 40 normal push-ups,25 inclined push-ups,20 diamond push-ups (2 sets of each)
• 35 squats,50 jumps (as if you are skipping a rope). 2 sets of each
• 28 slow push ups (each push up should take the twice as much time as your normal rep)
• 20 archcer push-ups,15 burpees
• 30 crunches

• normal stretching of legs and back(especially lower back)
• 42 normal push-ups,25 inclined push-ups,25 diamond push-ups
• 35 squats,50 jumps (as if you are skipping a rope).2 sets of each
• 33 slow push ups (each push up should take the twice as much time as your normal rep),18 more after some break.
• 20 archer push-ups,17 burpees.
• 25 crunches.

• normal stretching of legs and back (especially lower back)
• 42 normal push-ups,25 inclined push-ups,22 diamond push-ups. (2 sets of each)
• 35 squats,80 jumps (as if you are skipping a rope) 2 reps of each
• 30 slow push ups (q push up should take the twice as much time as your normal rep),12 more after a small break.
• 25 archer,20 burpees.
• 30 crunches x 2 sets.

These are your rest days. always eat on time and like a normal healthy person and try drinking milk on alternative days. This is your body recovery session. Breaks are an important part of your workout so dont push it and remember to drink a lot of water. Also try to figure out a diet plan best according to your needs. You should run atleast 1 mile on Thursday and Friday and also try walking after the run.

Do this workout twice(excluding the run) ,once in the morning and once in the evening after the run.

• 1.2 mile run and a little stroll.
• normal stretching of legs and back
• 40 normal push-ups,30 inclined push-ups,30 diamond push-ups x 2 sets of each.
• 20 squats,50 jumps (as if you are skipping a rope) x 2 sets of each.
• 20 archer push-ups and 20 burpees.
• 35 crunches.

Today is same as Saturday except running all other exercises twice once in the morning and once after running.

• Run atleast 1 mile and also walk a small distance.
• normal stretching of legs and back.
• Do 40 push-ups,30 diamond push-ups,25 inclined,20 slow push-ups x 2 sets.
• 50 Jumps,30 crunches.
• 20 archer push-ups,20 burpees.