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Week.1 final

workouts

October 14, 2015

Week 1 Workout : Warm Up Session

Editors

Warming up is super important. It prepares your body, so that it's ready for the intense workout to follow. Our in-house fitness expert of The Transformation Rohan Mathew demonstrates exactly how it needs to be done. Take a look!

 

1/6  High Kicks

Step 1: Stand Straight with your legs close to each other and hands on the side.

Step 2: Kick your left leg up as high as you can, so as to touch the alternate hand ensuring that the alternate leg (Right leg) is on its toe. Ensure that the knee of the leg that being kicked is straight.

Step 3- Do the same with alternate leg and hand

 

2/6 High Knees

Step 1: Your hands should be at the level of your waist. Lift you knee high enough to touch the  palm of the same hand.

Step 2: Repeat the same with alternate leg and hand.

 

3/6 Lunges

Step 1: From an upright position, place the right leg forward and lunge forward such that the front leg is in a 90 degree angle.

Step 2: Repeat the same with the other leg

Note: Make sure the spine is kept straight and face is looking foward.

 

4/6 Squats

Step 1: From upright position sit down as though your sitting on a chair. Moving your butt back and as deep as you can.

Step 2: Ensure your spine is neutral and you are looking ahead. Hands can be placed either at the back of your head or out in front to maintain balance. Make sure you knees don't collapse inwards and remain in line with your toes.

 

5/6 High Jumps

Step 1: From an upright position, jump as high as you can throwing your hands up in the air as you jump.

Step 2: Ensure you land on the balls of your foot to reduce impact. Try to land as quietly as possible.

 

6/6 Push-Ups

Step 1: From a plank position , place your palms directly under your shoulder. Bend your elbow and move your chest as low as you can towards the floor.

Step 2: Move back up and repeat the exercise.

Variation: If you are not able to do so you can place your knees on the floor and repeat the same action with the upper body but ensure that abdomen is engaged. 

 

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