7 workouts you can't miss in a week!!

As we have discussed in my previous blogs, key to fitness is consistency and varying intensity. If you have always been training at the same level of intensity, your body gets used to it and bringing noticeable improvement to your strength is bit challenging. Different people have different fitness goals. For my father who is 70+ years old, doing same intensity every day enables him to maintain his current strength and mobility but if you are like me in 40, who wants to improve the current strength then best option is to include variety and varying intensity in your training program. As a fitness enthusiast and budding coach, I have put together 7 key workouts that you need to include in your weekly routine. These routines will work for all fitness levels(beginner to advanced) and has many options to mix up the workload and intensity factor. 

Work routines can be created focusing on certain muscle groups or focus on core strength.  I recommend to include core muscles, fullbody and legs/glutes as part of your routine. These are core muscle groups needed for strength/mobility. It also increases your fitness level. Before beginning these exercises please buy a workout mat, dumbells(3 lbs,5 lbs, 7 lbs, 10 lbs). I suggest to buy something like below dumbbell set that costs less than a family dinner :)


Workouts are divided into below 3 categories. Goal is to either big one workout routine per day or mix/match workouts from 3 groups. Idea here is to have 3 strength training workout per week possibly on alternative days leaving a rest day in middle where we can do cardio or other workouts like swimming, cycling, walking etc.


  1. Bird Dog
  2. Planks
  3. Dead Bug


Fullbody workout focus on not a specific muscle group but improves your muscle building process and this is the best way to improve your muscle volume     

  1. Renegade row
  2. Dumbell Thrusters

Glutes and Legs

  1. Lunges
  2. Single leg Deadlift

Please follow through the below video link to understand each workout stated above


Workout plan

One of the key takeaways is creating a workout plan something like above and ensure you follow it consistently. Also there is always room to customize the workout to any extent. During initial routine, you might find it very difficult to perform some of the workouts however goal here is to increase the adaptability slowly. Remember to enjoy the journey rather than pressuring us to complete the workout. Happy shredding.


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