Fitness on the Go by Abhishek Sharma

Author:Abhishek Sharma
Language: eng
Format: epub
ISBN: 9788184003321
Publisher: Random House Publishers India Pvt. Ltd.

Week One

9 Minutes: Basic warm-up

This warm-up is similar to the ‘Basic Warm-up’ you did in the earlier section, ‘Your Present State’ (page 76 to 86). The only difference is that the cardio exercise time duration is reduced in this case.

Heating Up the Body 1

• Wear your running shoes and head out for a walk. Do not go far so you can come back in time to finish the routine. Be around your house or the road outside your house.

• Start by walking at your normal pace for 2 minutes and then increase the pace for 2 minutes.

• Stop for stretches when you’ve walked for a total of around 4 minutes.

Warm-up Exercises 1

For pictures and technique descriptions see the ‘Basic Warm-up’, (page 76 to 78)

• Standing toe touching (repeat three times)

• Bending knee—front and back—with support (once on each leg, holding for 5 seconds each)

• Ankle stretch (twice on each leg, hold for 4 seconds each time)

• Ankle rotation (2 times clockwise and 3 times anticlockwise on each leg)

Heating Up the Body 2

• Now get back to the spot you have chosen for exercising. Walk at a very fast pace. If it’s comfortable you can even try to jog back lightly. If jogging is not for you, stick to brisk walking.

• If you live on the third or fourth floors, then take the stairs. Even if you are on the ground floor, you can run up and down three flights of stairs before going back into your house.

This last leg of brisk walking or jogging combined with walking up the stairs should be done very fast. You should reach your exercise mat in about a minute. When you stop, your heart rate should have gone up considerably.

Warm-up Exercises 2

For pictures and technique descriptions see the ‘Basic Warm-up’, (page 79 to 86)

• Side stretches (once on each side, hold the stretch on each side for 10 seconds)

• Side stretch with one hand back (once on each side, hold the stretch on each side for 10 seconds)

• Feet apart forward and backward bend (repeat two times, hold the stretch on each side for 10 seconds)

• Neck stretches (repeat each neck stretch two times, holding it for 3 to 4 seconds on each side)

• Shoulder rotations (three times clockwise and three times anticlockwise)

• Fingers and wrist (open the fingers and clench the fist three times, wrist rotation—three times clockwise and three times anticlockwise)

• Hip rotation (three times clockwise and three times anticlockwise)

• Bending knee—front and back—without support (once on each leg, hold the stretch on each leg for 10 seconds)

9 minutes: Main exercises for the day

This week, we will mainly do yoga postures to gently prepare the body for the next week’s exercises. Attempt the following yoga postures in this sequence.

Tadasana variation 1

Technique: Stand with your feet together. Interlock your fingers and stretch your hands upwards above your head. Hold that stretch for a few seconds before you bring your hands down.

Hold the stretch in the final position for 15 seconds.

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