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Week1-2 Fitness Plan

The document outlines a 2-week fitness plan for Krishna aimed at building momentum and reducing lethargy through a home-based routine requiring no equipment. It includes a morning exercise routine, mid-day desk detox activities, and a post-lunch walk, emphasizing hydration and consistency over perfection. The plan encourages gentle activation of the body with a duration of 15-20 minutes per session, recommended 4-5 days a week.

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39 views1 page

Week1-2 Fitness Plan

The document outlines a 2-week fitness plan for Krishna aimed at building momentum and reducing lethargy through a home-based routine requiring no equipment. It includes a morning exercise routine, mid-day desk detox activities, and a post-lunch walk, emphasizing hydration and consistency over perfection. The plan encourages gentle activation of the body with a duration of 15-20 minutes per session, recommended 4-5 days a week.

Uploaded by

krishhna.ios
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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WEEK 1–2 FITNESS PLAN (For Krishna)

Goal: Build momentum, reduce lethargy, and gently activate the body for a more active, energized day.
Suitable for home, no equipment needed. Duration: 15–20 minutes

🌞 Morning Exercise Routine (4–5 days/week)

1. Jumping Jacks – 50 reps


2. Arm Circles (forward + backward) – 10 reps each
3. Squats – 3 sets of 15 reps
4. Pushups (on knees if needed) – 2 sets of 10 reps
5. Plank Hold – 2 sets of 30 seconds
6. High Knees (in place) – 20 reps
7. Stretching Routine (5 mins):
8. Neck rolls (slow, controlled)
9. Shoulder rolls (forward/backward)
10. Side stretches (both sides)
11. Forward fold
12. Hamstring & calf stretch

⏰ Mid-Day Desk Detox (Pick 2–3 each break)

Recommended every 1.5–2 hrs while working - Seated leg lifts – 10 per leg - Shoulder rolls – 10 reps -
Wrist & finger stretch - Neck tilts – 5 each side - Standing stretch or forward fold

🚪 Post-Lunch Walk

• 30 mins of brisk/aggressive walking (ideal after lunch)


• Swing arms lightly for better cardio
• Optional: one day with stairs/slope walking

Tip: Stay hydrated, stretch a little before bed, and celebrate each day you show up.

You don’t need perfection – just consistency. ✨

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