Man, that is specifically what I was looking for, exactly what I was looking for a simple 3 day times routine which fit exactly to my abilities and what I need to to be motivating and stimulating while in under my abilities, huge thanks, i’m going to download your video to have it on my phone without a connection so I could be more focused 🙏
A - push ups - 3 sets of 12-15 Diamond push ups - 3 sets of 12-15 Decline push ups - 2 sets of 12-15 Tricep dips - 3 sets of 12-15 Planks - 30 to 45 secs 2 minutes between each and do this entire sequence thrice 5km run, wait a few minutes after 2.5km if too hard [I’m adding this - end with light jogging and stretching] B - Pull-ups - 3 sets of 10reps Lateral raises - 3 sets of 12-15 Full sit-up/crunches - 3 sets of 20 reps Bicycle - 3 sets of 20 reps Mountain climbers - 3 sets of 30-40 secs 2 minutes between each and do this entire sequence thrice [I’m adding this because it’s cardio, simple cooldown stretches] C- Sit-ups/Squats - 3 sets of 20-30 reps [add weights for extra credit] Bulgarian split squats - 3 sets of 15-20 reps Sumo squats - 3 sets of 12-15 reps Burpees - 10-12 reps Calf Raises - 3 sets of 15-20 reps Add weights to all of C to increase difficulty 2 minutes between each and do this entire sequence thrice 5km run, wait a few minutes after 2.5km if too hard [I’m adding this - end with light jogging and stretching]
Well, if you're very sedentary, I recommend starting by running 1 km, resting for 5 minutes, and then running again until you complete the 5 km, gradually increasing the distance as you feel more comfortable. Consistency is the key!
I started workout in ongoing vacation,but i hv got black strains on my back 'cause i was doing it at home on bed 😂 Now, i am taking break while treating that black strains and 'll resume it again...
Taking precautions for those strains and giving your back some rest is a smart move. When you start up again, maybe try a mat or a more supportive surface, it can make all the difference!
For progressive loading throughout the routine, the key is to start with an intensity and volume that you can handle and gradually increase it as your body adapts. This can be done by slowly increasing the number of sets, reps, or even the workout duration. The important thing is to always challenge yourself, but without pushing your limits too quickly to avoid injuries.
No, each workout corresponds to a different day. So on Day 1, you do Workout A, Day 2 is Workout B, and Day 3 is Workout C. After completing all three days, take a rest day, then repeat the cycle. This allows your body to recover between sessions and prevents overtraining.
There isn't a specific time that's definitely better, but the most important thing is consistency. You can do these exercises at any time of the day that suits you, as long as you can maintain regularity.
Bro This is too hard. once you complete a circuit, you are all exausted and you are in no situation to do it twice more. Also it'll consume more than 1.5 hour a day. Have you ever done it yourself??? BTW, Your all video are motivating. Love you BRO. No Hate but Full support.
Man, that is specifically what I was looking for, exactly what I was looking for a simple 3 day times routine which fit exactly to my abilities and what I need to to be motivating and stimulating while in under my abilities, huge thanks, i’m going to download your video to have it on my phone without a connection so I could be more focused 🙏
A -
push ups - 3 sets of 12-15
Diamond push ups - 3 sets of 12-15
Decline push ups - 2 sets of 12-15
Tricep dips - 3 sets of 12-15
Planks - 30 to 45 secs
2 minutes between each and do this entire sequence thrice
5km run, wait a few minutes after 2.5km if too hard
[I’m adding this - end with light jogging and stretching]
B -
Pull-ups - 3 sets of 10reps
Lateral raises - 3 sets of 12-15
Full sit-up/crunches - 3 sets of 20 reps
Bicycle - 3 sets of 20 reps
Mountain climbers - 3 sets of 30-40 secs
2 minutes between each and do this entire sequence thrice
[I’m adding this because it’s cardio, simple cooldown stretches]
C-
Sit-ups/Squats - 3 sets of 20-30 reps [add weights for extra credit]
Bulgarian split squats - 3 sets of 15-20 reps
Sumo squats - 3 sets of 12-15 reps
Burpees - 10-12 reps
Calf Raises - 3 sets of 15-20 reps
Add weights to all of C to increase difficulty
2 minutes between each and do this entire sequence thrice
5km run, wait a few minutes after 2.5km if too hard
[I’m adding this - end with light jogging and stretching]
To make it easier to remember ; ) wish you all luck for completing this
Tysm💖💖💖💖
I will do no matter what it takes 💪🏻🔥
Tysm ayanokoji!💖
Your video is very interesting and I am happy when I see her subscribe 😊
Thank you so much!!!
Damm, everything seems okay to me until it hit the 5km run.
Well, if you're very sedentary, I recommend starting by running 1 km, resting for 5 minutes, and then running again until you complete the 5 km, gradually increasing the distance as you feel more comfortable. Consistency is the key!
@@MindBreak22 bro 5 km is huge...I would approach the railway station which is only 3.6 km away from my house...
Well,5km could be broken in 2 section in going and coming back to home like separate it like 2.5+2.5 km@@MindBreak22
@@EXAML nice idea👍🏻
Bro actually I'm not able to do twice the exercises so I decided to do only once and after one month I will do twice
Thanks
Can you make a 5 day workout plan for the gym🙏🏿🙏🏿🙏🏿🙏🏿
I started workout in ongoing vacation,but i hv got black strains on my back 'cause i was doing it at home on bed 😂
Now, i am taking break while treating that black strains and 'll resume it again...
Don’t forget to restart and everything will be okay
@Remi-The-DIY Thnx bro 🤜🏻🤛🏻
I'm planning to continue it within a week,with some precautions for these strains...
Taking precautions for those strains and giving your back some rest is a smart move. When you start up again, maybe try a mat or a more supportive surface, it can make all the difference!
@@MindBreak22 yeah thnx💙
bro have u read the manga of class room of the elite ?
nice video i will surely try to be consistent to this regime
The first
Thank you!!
How to progressively load in this routine?
For progressive loading throughout the routine, the key is to start with an intensity and volume that you can handle and gradually increase it as your body adapts. This can be done by slowly increasing the number of sets, reps, or even the workout duration. The important thing is to always challenge yourself, but without pushing your limits too quickly to avoid injuries.
Bro do we have to do this all a b c programme in 1 day ??
No, each workout corresponds to a different day. So on Day 1, you do Workout A, Day 2 is Workout B, and Day 3 is Workout C. After completing all three days, take a rest day, then repeat the cycle. This allows your body to recover between sessions and prevents overtraining.
Thanks bruh
Bro, but what is correct time for doing this exercises ⁉️
Morning , evening , afternoon
There isn't a specific time that's definitely better, but the most important thing is consistency. You can do these exercises at any time of the day that suits you, as long as you can maintain regularity.
Second
Bro This is too hard. once you complete a circuit, you are all exausted and you are in no situation to do it twice more.
Also it'll consume more than 1.5 hour a day.
Have you ever done it yourself???
BTW, Your all video are motivating. Love you BRO. No Hate but Full support.
My age:16
Weight: 45 kg. weight Goal of 2025: +12kg =57 Kg
Height: 5.6 or 169 cm
Grade 10th.
On the process of becoming my best version.
Third
Thanks