| Exercise | Description | Target | Action |
|---|---|---|---|
| Jumping Jacks | This fun whole body exercise is mostly used for warming up. An instant mood lifter that activates various muscle groups. | 10 reps | ADD |
| Squats | Standing with feet shoulder width apart, squat down as far as possible, pretending to sit on a chair behind you. Hello toned legs. | 15 reps | ADD |
| Sit ups | Lie flat on your back, lift the torso to a sitting position, and then go back without changing the position of the legs. Ballet dancers swear by it and so do we. | 10 reps | ADD |
| Lunges | Lunges can help you develop lower-body strength and are highly effective at evening out muscle imbalances. | 10 reps | ADD |
| Push ups | A push up is performed by raising and lowering the body with the straightening and bending of the arms while keeping the back straight and supporting the body on the hands and toes. | 10 reps | ADD |
| Russian Twists | While we don't know if this exercise originated in Russia, what we do know is that the Russian twist can help you carve out a six pack. Sit at a 45 degree angle to the floor, and twist your torso to the right and left keeping your back straight. | 1 minute | ADD |
| Plank | The plank is one of the best exercises you can do for your to help sculpt your waistline and improve your posture. If you have time to do just one exercise a day, a plank is what we would recommend. | 1 minute | ADD |
| Burpees | A full body calisthenics workout that works abdominal muscles, chest, arms, legs, and some parts of the back. | 10 reps | ADD |
| Mountain Climbers | Mountain climbers are a great power move for runners. They ramp up the heart rate, challenge your balance and agility, and get the muscles burning. Our personal favourite cardio under a minute. | 1 minute | ADD |
| Crunch | Crunch is an exercise to make your stomach flatter, done while lying on your back with your knees bent. | 20 reps | ADD |
| Leg raise | The leg raise is a strength training exercise which targets the anterior hip flexors. Best workout to say goodbye to that lower belly pooch. | 15 reps | ADD |
| Dips | A dip is a compound, push-type exercise which works a large number of muscles in your chest, shoulders, and arms at the same time. | 10 reps | ADD |
| Pull ups | A pull-up is an upper-body strength exercise where the body is suspended by the hands and pulls up. Not as easy as it sounds we'd admit, but persistence pays. | 10 reps | ADD |
| Toe Touch Crunches | A killer workout for your core muscles by lying on your back, pointing your legs toward the ceiling, and reaching for your toes with your hands. | 20 reps | ADD |
| Bicycle Crunches | Bicycle crunches are a great way to target the obliques in one easy exercise. Six-pack, here you come. | 20 reps | ADD |
| Glute bridge | If you love your glutes, this workout is for you. Lie face up on the floor and lift your hips off the ground until your knees, hips and shoulders form a straight line. | 1 minute | ADD |
| Jump Squats | Jumping jacks meet squats. Best of both worlds. | 20 reps | ADD |
| Side Plank Right | Lie on right side with feet and legs stacked on top of each other. Lift off the ground for 30 seconds, the longer the better. Do not let your hips sag. | 30 seconds | ADD |
| Side Plank Left | Lie on left side with feet and legs stacked on top of each other. Lift off the ground for 30 seconds. Do not let your hips sag. | 30 seconds | ADD |
| Exercise | Description | Target | Action |
|---|---|---|---|
| Drink water | Drinking 2 litres of water is an important part of your fitness routine. Not to forget that dewy glow in your skin. | 2 litres | ADD |
| Sleep | Sleeping for 8 hours is shown to be highly beneficial for your metabolism and muscle recovery. Don't forget to switch off your phone to enjoy an interruption free night of sleep. | 8 hours | ADD |
| Meditate | Many athletes of the world claim to meditate for at least 15 minutes a day for better focus. | 15 minutes | ADD |
| Day without soda | Soda drinks contain sugar which can be replaced with herbal or green tea. Your waistline will thank you for every extra day you go without soda. | Yes | ADD |
| Day without sugar | Experts believe that sugar consumption is a major cause of obesity and many chronic diseases. Also, cases of acne have also been associated with sugar in many cases. Two birds, one stone. | Yes | ADD |
| Day without alcohol | Let us limit our alcohol intake to fewer days of the week and enjoy alcohol in moderation. Or maybe make Mocktail nights the new trend. | Yes | ADD |
| Fruits and veggies today | Eating the recommended five servings of fruit and vegetable every day is easier than you think. Plus, a great excuse to add rainbow colours in your plate. | 5 servings | ADD |
| Track calories | Tracking calories is an important part of your fitness routine. Of course you don't want to starve and feel hangry at the end of the day, but you want to eat just right and get the best results. | 2000 calories | ADD |
| Exercise | Description | Target | Action |
|---|---|---|---|
| Walking | Walking is one of the easiest exercises but also the most accessible. | 30 minutes | ADD |
| Running | Running is a simple and efficient cardio. | 30 minutes | ADD |
| Yoga | Yoga is an exercise that includes breath control, simple meditation and the adoption of specific bodily postures. It is widely practised for health and relaxation. | 30 minutes | ADD |
| Treadmill | Walking or running on a treadmill is a form of aerobic exercise, which burns calories. | 30 minutes | ADD |
| Cycling | Cycling is a simple and efficient cardio. | 20 minutes | ADD |
| Skipping | Skipping is a simple and efficient cardio. It is a popular warm-up exercise. | 15 minutes | ADD |
| Swimming | Swimming builds strength and cardio abilities simultaneously. Though it's a low-impact workout, swimming produces high-power results. | 30 minutes | ADD |
| Rowing | Rowing is a simple and efficient cardio. | 30 minutes | ADD |
| Kickboxing | Kickboxing is a form of martial art which combines boxing with elements of karate, in particular kicking with bare feet | 30 minutes | ADD |
| Exercise | Description | Target | Action |
|---|---|---|---|
| Zumba | Zumba is an aerobic fitness programme featuring movements inspired by various styles of Latin American dance and performed primarily to Latin American dance music. | 1 hour | ADD |
| Belly dance | Belly dance is a dance originating in the Middle East, typically performed by a woman and involving undulating movements of the belly and rapid gyration of the hips. Definitely not as easy as it looks. | 1 hour | ADD |
| Hip hop | Hip hop is a style of popular music / dance of US origin, featuring rapping with electronic beats. | 30 minutes | ADD |
| Salsa | Salsa is a type of Latin American dance music incorporating elements of jazz and rock. The best part is, you can find a Salsa class at your town or city, whether you are a dancer or not. | 1 hour | ADD |