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IMPORTANT: Read Instructions first, before proceeding

Fitness Plan Exercise Chart: Week 5

Why you Burn Body Fat Exercise Chart: Week 6

Body Schedule Exercise Chart: Week 7

The Workout Program and Diet Exercise Chart: Week 8

Diet Chart Exercise Chart: Week 9

Encl (A): Breakfast(A) Exercise Chart: Week 10

Encl(B): Fasting Method Exercise Chart: Week 11

Standard Height Weight Chart Exercise Chart: Week 12

Exercise Chart: Week 1 Exercise Chart: Week 13

Exercise Chart: Week 2 Exercise DEMO

Exercise Chart: Week 3 Stretching Routine

Exercise Chart: Week 4 Instructions

Fitness Plan

Intro

Here is the perfect Fitness plan. This program minimizes your time spent exercising while maximizing your energy and results.

Losing weight does not take a lot of time and isn't hard when you use effective and proven techniques. This plan is the result of
techniques.
coaching more than a million people. It was created based on their feedback and success stories, specifically for people who are time
deprived but want rapid results. If you don't want to spend hours in the gym but want to look as if you do, this program is for you.

Build Muscle to Lose Fat and Feel Younger

An important factor that determines how much fat you burn throughout the day is the amount of lean muscle tissue in your body. The
more lean muscle tissue you have, the more efficiently your body burns fat.

Normally when you lose weight, you lose 75% of it as fat and 25% of it as muscle. But when you do strength training, you lose nearly
all fat and no muscle. Lean tissue derives 75 to 95% of its energy from body fat, so for every new pound of muscle you build; you
incinerate about 30 additional calories per day. The more lean tissue you have, the more body fat you will shed—even at night, while
you sleep.

For example, if two persons weigh the same amount but one has 5 lb more muscle, he/she will burn an extra 150 calories a day.

You'll feel younger too, because strength training turns back the aging clock. Strength training also encourages you to exercise more
throughout the day. Once your muscles become stronger—usually by week 2 or 3—you will find yourself suddenly doing things you
never thought possible. You'll take a walk instead of sitting in front of the TV, take the stairs instead of the elevator, and take quick
walking breaks instead of sitting at your desk all day. All of this will accelerate your results.

In addition, we recommend that you do about 30 minutes of aerobics a day to keep your heart and lungs strong.
addition,

Plus, it helps to reduce your stress level.

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Why You Should Burn Body Fat

Are you overweight? Then you probably want to lose some weight. It is obvious that you’ll burn body fat by increasing your
metabolism. But be sure that what you burn is fat, not muscles.

Some statistics
After age 25, the average person gains one pound or more a year, which means at the age of 50 an average person is 25 pounds or
more heavier than he or she was 25 years ago. As you age your metabolism is slowing down, causing your body to burn less fat.
Without exercising regularly, the average person loses a pound of muscle each year.

Motivations for weight loss
Most people's primary motivation for weight loss is to improve their appearance.
Other motivational factors are the many health benefits of proper nutrition and regular exercise.

Why obesity is dangerous
Reduction of excess body fat plays a vital role in maintaining good health and avoiding disease. Medical evidence shows that obesity
poses a significant threat to health as well as to longevity. Excess body fat is connected to:

heart disease
cancer
diabetes
gall bladder disease
gastro-intestinal disease
sexual dysfunction
osteoarthritis
stroke

Why is excess body fat linked to heart disease?
About 4/5’s of deaths caused by heart disease and cancer, are linked to life-style factors, inactivity included.
Your heart has to work harder to pump blood to the lungs and to the extra fat throughout your body. Therefore it takes more energy
for you to breathe. This extra workload might cause your heart to become enlarged and high blood pressure and life-threatening erratic
heartbeats might be the consequences.

Overweight people often also have high cholesterol levels, making them more likely to develop arteriosclerosis. When blood vessels are
so narrow that vital organs like the heart, kidneys or brain don’t get enough blood, this becomes life-threatening.

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Why You Should Burn Body Fat … contd

It might go without saying, but the narrower the blood vessels become, the harder your heart has to pump, which results in
increased blood pressure. High blood pressure itself poses several health risks, like heart attack, stroke and kidney problems.

Does excess body fat cause cancer?
‫ ﻜ‬In general, research has linked cancer-causing chemicals (carcinogens) to excess, actually as a storage place for these.
‫ ﻜ‬Excess fat has been linked to a higher rate of breast and uterine cancer for women
‫ ﻜ‬Excess fat has been linked to colon and prostate cancer for men.

How is excess body fat related to diabetes?
‫ ﻜ‬There is a delicate balance between the relative amount of body fat, the level of blood sugar and the hormone we call insulin.
‫ ﻜ‬Excess blood sugar is stored in the liver and other vital organs, and converted to fat as soon as these organs have got what
they need of it.
‫ ﻜ‬The pancreas of overweight people often produces more and more insulin. The problem is however, that the body is not able to
utilize this to regulate it’s blood sugar levels.
‫ ﻜ‬This poor regulation of blood sugar and insulin causes an imbalance in the system, which results in diabetes. This disease may
in it’s turn cause heart disease, kidney failure, blindness, amputation, and death.

How Reducing Body Fat Reduces Disease Risk
At an American University, researchers studied a sample of people following a certain weight management program. This study
showed:
‫ ﻜ‬Decreased HDL cholesterol levels
‫ ﻜ‬Decreased triglyceride levels
‫ ﻜ‬Decreased blood pressure
‫ ﻜ‬Increased waist-to-hip ratio
‫ ﻜ‬An active lifestyle can slow or stop the disease process for most people, even those with a history of heart disease in the
family.

Other studies have shown that programs that includes:
‫ ﻜ‬Regular physical activity
‫ ﻜ‬Low-fat diets
‫ ﻜ‬Stress reduction
‫ ﻜ‬Reverse heart disease processes.

While other studies shows that reducing body fat through an active lifestyle and low fat diets mean reduced risk for:

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Why You Should Burn Body Fat … contd

‫ ﻜ‬Prostate cancers for men
‫ ﻜ‬Breast and uterine cancers for women
‫ ﻜ‬Non-insulin dependent diabetes for both genders.
So, what to do?
You have to change to a new lifestyle, by committing yourself to a long term process that gradually will lead you to a healthier life.
This process requires persistence and patience, especially in the beginning. If you stay persistent, your new lifestyle will automatically
take over, and it will become natural for you. This process will contain
‫ ﻜ‬Moderate, long term fat loss
‫ ﻜ‬Aerobic exercise
‫ ﻜ‬Strength exercise
Here are the benefits 90 percent of overweight people following this advice have gained:
‫ ﻜ‬Improved heart function
‫ ﻜ‬Improved blood pressure
‫ ﻜ‬Improved glucose tolerance
‫ ﻜ‬Improved cholesterol levels
‫ ﻜ‬Lowering requirements for medication
‫ ﻜ‬Eight times less likely to die from cancer than the unfit
‫ 35 ﻜ‬percent less likely to die from other diseases than the unfit
‫ ﻜ‬Eight times less likely to die from heart disease than the unfit people.
But, how to get started?
The first phase in such a process has shown to be the hardest – it is here most people drop out. The longer you stay in the process,
the more likely you are to succeed. And trust me; after you - by means of persistency and patience - have passed this critical start
phase, the fun and excitement you gradually will experience will make the change well worth the effort.
‫ ﻜ‬You must make the decision to commit to this lifestyle changing process
‫ ﻜ‬If you ever feel tempted to skip it for a day or even give up, confront yourself with your commitment, and go on.
How to stay motivated?
Allow plenty of time for the changes. You should give yourself several years for the changes to take place. If you do so, your body will
adjust comfortably and the probability of maintaining this healthy lifestyle permanently will be higher.
WARNING: Follow your Doctor’s advice.
advice. Back to Index

Body Schedule

The main causes of liver damage are:
1. Sleeping too late and waking up too late are main causes.
2. Not urinating in the morning.
3. Too much eating.
4. Skipping breakfast.
5. Consuming too much medication.
6. Consuming too much preservatives, additives, food coloring , and artificial sweetener.
7. Consuming unhealthy cooking oil. As much as possible reduce cooking oil use when frying, which includes even the best cooking
oils like olive oil. Do not consume fried foods when you are tired, except if the body is very fit.
8. Consuming raw (overly done) foods also add to the burden of liver.
Veggies should be eaten raw or cooked 3-5 parts. We just have to adopt a good daily lifestyle and eating habits. Maintaining good
eating habits and time condition are very important for our bodies to absorb and get rid of unnecessary chemicals according to
"schedule."
Because :
Evening at 9 - 11 pm : is the time for eliminating unnecessary/toxic chemicals (detoxification) from the antibody system (lymph
nodes). This time duration should be spent by relaxing or listening to music. If during this time a housewife is still in an unrelaxed
state such as washing the dishes or monitoring children doing their homework, this will have a negative impact on health.
Night at 11pm - 1 am : is the detoxification process in the liver, and ideally should be done in a deep sleep state.
Early morning 1 - 3 am : detoxification process in the gall, also ideally done in a deep sleep state.
Early morning 3 - 5 am : detoxification in the lungs. Therefore there will sometimes be a severe cough for cough sufferers during this
time. Since the detoxification process had reached the respiratory tract, there is no need to take cough medicine so as not to
interfere with toxin removal process.
Morning 5 - 7am : detoxification in the colon, you should empty your bowel.
Morning 7 - 9 am : absorption of nutrients in the small intestine, you should be having breakfast at this time. Breakfast should be
earlier, before 6:30 am, for those who are sick.

Breakfast before 7:30 am is very beneficial to those wanting to stay fit. Those who always skip breakfast, they should change their habits, and it is still
better to eat breakfast late until 9 - 10 am rather than no meal at all.

Sleeping so late and waking up too late will disrupt the process of removing unnecessary chemicals. Aside from that, midnight to 4:00 am is the time
when the bone marrow produces blood. Therefore, have a good sleep and don't sleep late. Back to Index

The Workout Program and Diet

Start your workout with a short warm-up to increase the temperature of your body
and your joints. When you warm up, the joints move more smoothly, and you
avoid injury. Save your stretching until after the workout.
Stretching while you are still cold can lead to muscle pulls and injuries.

The best way to cool down from your workout is with a quick full-body stretching routine.
This will increase your range of motion so that you stay flexible and avoid injuries.

This Fitness Plan is known as

BridalFit – MEN: Body Toning and Fitness

It comprises of the following:

• Strength Training:

Upper Body Training (Chest, Shoulders, Biceps, Triceps)
Core Body Training (Abs, Lower Back, Obliques)
Lower Body (Butt, Hips, Thighs, Calves)

Note: Equipment required for the above has been kept minimal: Dumbbells.

For Women: Dumbbells sets of 1, 2 and 3 Kg pairs.
For Men: Dumbbells sets of 2, 3, 4 and 5 Kg pairs.

27. Cardio Training:

Walking in parks / open spaces or
Treadmill walking, jogging or
Elliptical Cross Trainer or
Stationery Bike or
A combination of any of the above, suiting the individuals budget, time and space at home.

• Diet:

All the effort that has gone into the above Training would go down the drain and will not yield the desired
results if a proper Diet is not followed. While eating, it is very important to recognise what is good
for your body, rather than what suits your taste buds. Of course, there is nothing wrong in indulging
once in a way…
Follow the Diet Chart given here. This Diet has been designed to give the body what it requires,
without making you feel hungry. It also gives you great energy for your daily chores. Back to Index

Diet Chart
Sr.No. Time Particulars of Activity Measurement / Qty
1 06.00 AM Rise from Bed
Water - 250 ml. Honey 2
2 06.05 AM - 06.10 AM Drink luke warm water with Honey and Lime Tablespoons, Lime - one full
lemon to be squeezed.
3 06.15 AM - 06.20 AM Drink room temp. water 1 Ltr.
4 06.30 AM - 07.30 AM Exercise as per Chart
Breakfast -
(B) Mixed sprouts - one small
bowl. Jaggery - Half Inch Cube,
5 07.30 AM - 07.45 AM (A) Veg. Soup-As per Encl 'A'. Coffee or Tea.
powdered. One full lemon
(B) Mixed Sprouts, with jaggery
fully squeezed.
and lemon. Coffee or Tea.
Handful of dry fruits. Coffee or
Mid-Morning Snack -
Tea - 150 ml with less sugar.
Any one of : Walnuts/Peanuts/Almonds/Dates etc.
6 10.30 AM - 10.45 AM Fresh Fruit Juice 250 ml.
without salt or sugar. Honey or
Coffee or Tea or Fresh Fruit Juice.
lime may be added as reqd.

Lunch - 3 or 4 Chapattis, with two veg. curries, one of
Chapatti - Medium size. Veg.
which should be dal with spinach, and the second one any
7 01.00 PM - 01.15 PM curry each two cups. Curd Rice
veg curry. (On alternate days try and have minced soya
- one small bowl.
granules curry as the second curry). Curd Rice.

Fruit Size-Medium size - one.
8 04.30 PM - 04.45 PM Mid-Evening Snack - Any one fresh fruit. Coffee or Tea. Coffee or Tea - 150 ml with less
sugar.
Dinner - One Full Papaya Fruit . Two nos.(one each type)
Papaya- 1 to 1.50 Kg. Fruit -
9 07.30 PM - 07.45 PM fresh fruits like Apple, Guava, Mango, Strawberry, Banana
medium size.
etc.
Buttermilk-without salt or sugar. If required lemon may be
10 10.00 PM - 10.05 PM One glass - 250 ml
added.
11 10.05 PM - 06.00 AM Bed Time 6-8 Hours of sound sleep

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Diet Chart … Contd

Note:
* Drink one glass of water (250 ml) every half an hour.
* Do not drink water within half an hour of Lunch / Dinner and two hours after Lunch / Dinner.
* Breakfast (A) should be taken for the first three days of each month.
* Breakfast (B) should be taken on other days.
If required have Breakfast (B) on alternate days and on the other days, have your normal breakfast, by reducing
*
quantity by 25%.
* After the first three days of Breakfast (A), the fourth day should be fasting as per details given in Enclosure 'B'.

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Encl: 'A'
Breakfast (A) First 3 days every month

Colon Cleansing Breakfast (Body De-tox)
Ingredients:
1) Carrots-2 nos.
2) Cabbage-one quarter of the flower.
3) Brinjals-2 nos.
4) Jaggery-2" cube.
5) One lemon.
6) Honey-2 Tablespoons.
7) Water.

Method:
*Wash the carrots, Cabbage and Brinjals.

*Cut the carrots, Cabbage and Brinjals into small pieces.

*Add all the above cut pieces along with the jaggery cube to enough water in a

pressure cooker and wait till fully cooked. After the three whistles, transfer the
contents into a bowl and add 2 tablespoons of Honey and squeeze one full lime.

*The Colon Cleansing Veg. Soup is ready and can be consumed. The entire contents,
i.e. the Veg pieces and the stew has to be taken.

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Encl: 'B'

Fasting Method: After 3 days of
Colon Cleansing – for 1 day
Once in a while, the body needs to be given rest, so that the body would be able to do
its own "servicing". It is like shutting down your factory for maintenance.

The body has to be put on "liquid only" diet for a day. The liquid used is only water.
Water does not contain any calories. So where does the body get its energy from ? In
order that the body is serviced, yet kept running, calories are provided in the form of
Honey.
In the morning, take a glass (250 ml) of luke warm water, add 2 tablespoons of honey
and one full lemon juice.

Aftre 15 minutes, drink one liter of room temp. water.

After one hour, take 250 ml of water with 2 to 3 teaspoons of honey.

After one hour, take 250 ml of plain water.

In this fashion, every hour take alternatively water with honey and plain water through
out the day, till bed time.

By this method, you have given the digestive system rest and allowed the internal
systems to be serviced, without you being tired or causing loss of energy to carry out
your day to day chores.

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Standard Height Weight Chart

Height Men Women

(Feet) Weight (Kgs) Weight (Kgs)

5’ - 0” 51-55 51-55

5’ - 1” 52-55 52-55

5’ - 2” 56-60 53-57

5’ - 3” 58-62 55-58

5 ’- 4” 59-64 56-60

5’ - 5” 61-66 58-61

5’ - 6” 62-67 59-64

5’ - 7” 64-69 61-66

5’ - 8” 66-71 62-67

5’ - 9” 68-73 64-69

5’ - 10” 70-75 66-70

5’ - 11” 72-77 67-72

6’ - 0” 73-79 69-74

6’ - 1” 73-80 73-81

6’ - 2” 78-84 77-84

6’ - 3” 80-86 80-86

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Exercise Chart - BridalFit - MEN - Body Toning and Fitness
Week 1 TW=Target Weight / TR=Target Reps / CW=Completed Weight / CR=Completed Reps
Day: 1(Mon) 2(Tue) 3(Wed) 4(Thu) 5(Fri) 6(Sat) 7(Sun)
Upper Body
Date:
TW CW TW CW TW CW TW CW TW CW TW CW
Sr.No. Exercise Name No. Rest Day
TR CR TR CR TR CR TR CR TR CR TR CR
2 2
1 Dumbbell Press-Set 1 U1
10 10
1 1
2 Around the World-Set 1 U2
5 5
2 2
10 10
1 1
5 5
2 2
12 12
2 1
7 7
2 2
7 Two Arm Row-Set 1 U3
10 10
2 2
8 Lateral Raise-Set 1 U4
5 5
2 2
10 10
2 2
10 Lateral Raise-Set 2 U4
5 5

Exercise Demo: Dumbbell Press Around the World Two Arm Row Lateral Raise
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Upper Body
Date:
2 2
12 12
2 2
12 Lateral Raise- Set 3 U4
7 7
2 2
13 Lying Kick Back-Set 1 U5
10 10
2 2
14 Standing Curl-Set 1 U5
10 10
2 2
10 10
2 2
10 10
2 2
12 12
2 2
12 12

19 Core Body

0 0
20 Crunch-Set 1 C1
15 15
Exercise Demo: Lying Kick Back Standing Curl Crunch
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Core Body
Date:
0 0
21 Heel Touches-Set 1 C2
15 15
0 0
22 Crunch-Set 2 C1
15 15
0 0
15 15
0 0
24 Crunch-Set 3 C1
20 20
0 0
20 20
0 0
26 Bridge-Set 1 C3
15 15
0 0
27 Side Plank-Set 1 C4
15 15
0 0
28 Bridge-Set 2 C3
15 15
0 0
15 15
0 0
30 Bridge-Set 3 C3
20 20

Exercise Demo: Heel Touches Bridge Side Plank
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Core Body
Date:
0 0
20 20

32 Lower Body

0 0
33 Knee Extension-Set 1 L1
10 10
0 0
34 Leg Lift-Set 1 L2
10 10
2 2
35 Squat-Set 1 L3
10 10
0 0
12 12
0 0
12 12
2 2
38 Squat-Set 2 L3
12 12
2 2
39 Standing Raise-Set 1 L4
10 10
0 0
40 Kick Up-Set 1 L5
10 10
Exercise Demo: Knee Extension Leg Lift Squat Standing Raise Kick Up
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Lower Body
Date:
2 2
10 10
0 0
42 Kick Up-Set 2 L5
10 10
2 2
12 12
0 0
44 Kick Up-Set 3 L5
12 12
0 0
45 Inner Thigh Leg Raise-Set 1 L6
10 10
0 0
46 Doggie-Set 1 L7
10 10
0 0
10 10
0 0
48 Doggie-Set 2 L7
10 10
0 0
12 12
0 0
50 Doggie-Set 3 L7
12 12

Exercise Demo: Inner Thigh Leg Raise Doggie
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Week 1 TM=Target Minutes / CM=Completed Minutes
Cardio
Date:
Sr.No. Exercise Name No. TM CM TM CM TM CM TM CM TM CM TM CM Rest Day

Walking / Treadmill / ECT /
1 10 10 10 15 15 15
Bike

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Upper Body
Date:
2 2
1 Dumbbell Press-1 U1
10 10
2 2
2 Around the World-1 U2
5 5
2 2
10 10
2 2
5 5
2 2
12 12
2 2
7 7
2 2
7 Two Arm Row-1 U3
10 10
2 2
8 Lateral Raise-1 U4
5 5
2 2
9 Two Arm Row-2 U3
10 10
2 2
5 5

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Upper Body
Date:
2 2
11 Two Arm Row-3 U3
12 12
2 2
7 7
2 2
13 Lying Kick Back-1 U5
10 10
2 2
14 Standing Curl-1 U5
10 10
2 2
10 10
2 2
10 10
2 2
12 12
2 2
12 12

19 Core Body

0 0
20 Crunch-Set 1 C1
15 15
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Core Body
Date:
0 0
15 15
0 0
22 Crunch-Set 2 C1
15 15
0 0
15 15
0 0
24 Crunch-Set 3 C1
20 20
0 0
20 20
0 0
26 Bridge-Set 1 C3
15 15
0 0
15 15
0 0
28 Bridge-Set 2 C3
15 15
0 0
15 15
0 0
30 Bridge-Set 3 C3
20 20

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Core Body
Date:
0 0
20 20

32 Lower Body

0 0
10 10
0 0
10 10
2 2
35 Squat-Set 1 L3
10 10
0 0
12 12
0 0
12 12
2 2
38 Squat-Set 2 L3
12 12
2 2
10 10
0 0
40 Kick Up-Set 1 L5
10 10

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Lower Body
Date:
2 2
10 10
0 0
42 Kick Up-Set 2 L5
10 10
2 2
12 12
0 0
44 Kick Up-Set 3 L5
12 12
0 0
10 10
0 0
46 Doggie-Set 1 L7
10 10
0 0
10 10
0 0
48 Doggie-Set 2 L7
10 10
0 0
12 12
0 0
50 Doggie-Set 3 L7
12 12

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Week 2 TM=Target Minutes / CM=Completed Minutes
Cardio
Date:
Sr.No. Exercise Name No. TM CM TM CM TM CM TM CM TM CM TM CM Rest Day

Walking / Treadmill / ECT /
1 15 15 15 20 20 20
Bike

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Muscle Group: Chest

Dumbbell Press (Exercise Ref. No: U1)

Lie on a mat on your back with your knees bent and your feet flat on the floor.
You may place one or more pillows under your back and head for support.
Holding a dumbbell in each hand, bring your elbows in line with your shoulders,
making a right angle between your upper arm and your side. Exhale as you
slowly extend your arms and press the dumbbells toward the ceiling.
Keep your elbows loose. Hold for 1 second. Inhale as you return to
the starting point.

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Muscle Group: Chest

Around the World (Exercise Ref. No: U2)

Grab two dumbbells and lie down on a bench. Now put the dumbbells face up towards the ceiling on your
upper thighs while keeping your elbows slightly bent. Now move the barbells, not up, but around as if you
are drawing an angel in the snow. Bring them behind your head so that they touch each other and return
to the original position. This movement is great for getting a pump in the chest.

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Muscle Group: Back

Two-Arm Row (Exercise Ref. No:U3)

Sit in a chair, and grasp a dumbbell in each hand.
You may put a pillow on your lap for support.
Lean forward, and extend your arms straight down,
being sure to keep your elbows loose.
Exhale as you slowly bring your elbows toward the ceiling.
Once the dumbbells reach the top of your thighs, hold for 1 second.
Inhale as you slowly lower the dumbbells.

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Muscle Group: Shoulders

Lateral Raise (Exercise Ref. No: U4)

Stand with your feet shoulder-width apart, your back straight, and your abs tight.
Hold a dumbbell in each hand at your sides with your arms straight and
your elbows loose.
Exhale as you slowly lift the dumbbells out to the side until they are slightly
above shoulder level and your palms are facing the floor. Hold for 1 second.
Inhale as you lower your arms.

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Muscle Group: Triceps (back of arms)

Lying Kickback (Exercise Ref. No: U5)

Lie on a mat on your back with a dumbbell in each hand by your
ears and the dumbbells pointing toward the ceiling.
Straighten your arms, but keep your elbows loose.
Hold for 1 second. Inhale as you return to the starting point.

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Muscle Group: Biceps (front of arms)

v
Standing Curl (Exercise Ref. No: U6)

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand at your sides with your arms extended.
Exhale as you simultaneously curl both arms to just past 90 degrees,
bringing your palms toward your biceps. Keep your elbows close to your sides,
and concentrate on moving only from your elbow joints, not from your shoulders.
Hold for 1 second. Inhale as you lower.

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Muscle Group: Abdominals

Crunch (Exercise Ref. No: C1)

Lie on a mat on your back with your knees bent and your feet flat on the floor.
Make a fist with your right hand, and place it between your chin and collarbone.
With your left hand, grasp your right wrist.
This will prevent you from leading with your head and straining your neck.
Without moving your lower body, exhale, and slowly curl your upper torso
until your shoulder blades are off the floor.
Hold for 1 second.
Inhale as you slowly lower yourself.
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Muscle Group: Obliques

Heel Touches (Exercise Ref. No: C2)

Works your obliques. In order to complete 1 repetition, each heel must be touched once. So, get
into position, crunch over and touch your right heel once, then crunch over and touch your left
heel once, and now you've completed 1 repetition. Lie down on the floor. Bend your knees and
keep your feet 18-24 inches apart. Keep your arms straight down at your sides. Crunch forward
and up about 3-4 inches. Remember to keep your lower back pressed flat against the ground.
Keep your head in a neutral position. Alternate touching your right heel and then your left heel.
Remember, touching each heel once is one rep!

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Muscle Group: Lower Back

Bridge (Exercise Ref. No: C3)

Bridge
To work various core muscles in combination, try a bridge:
Lie on your back with your knees bent (A).
Keep your back in a neutral position, not arched and not pressed into the floor.
Avoid tilting your hips. Tighten your abdominal muscles.
Raise your hips off the floor until your hips are aligned with your knees and shoulders (B).
Hold for three deep breaths.
Return to the start position and repeat.

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Muscle Group: Obliques & Abs

Side Plank (Exercise Ref. No: C4)

Side plank
The side plank challenges your stability and works the muscles along the side of your body:
Lie on your left side, raising yourself onto your left forearm (A).
Place your left shoulder directly above your left elbow, keeping your shoulders, hips and knees in alignment.
Rest your right arm along the side of your body.
Tighten your abdominal muscles.
Hold for three deep breaths. Repeat on your right side.
For added challenge, balance on your left hand.
Raise your hips off the floor and extend your right hand toward the ceiling (B).
Hold for three deep breaths. Repeat on your right side.
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Muscle Group: Lower Back

Superman (Exercise Ref. No: C5)

Superman
This core exercise, called the superman, can help you strengthen your lower back:
Lie on your stomach with a rolled towel or a small pillow under your hips to support your back.
You might also use a folded towel to support your head.
Tighten your abdominal muscles.
Raise your right arm off the floor (A).
Lower your right arm and repeat with your left arm.
Raise your right leg off the floor (B).
Lower your right leg and repeat with your left leg.

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Muscle Group: Knee Muscles

Knee Extension (Exercise Ref. No: L1)

The knee extension is an exercise you can do with an ankle weight to strengthen the
quadriceps muscle in the front of your thigh.
Secure an ankle weight to your ankle.
Then sit on a chair or weight bench,
with your feet dangling in a relaxed position.
Slowly straighten your knee, pause, and then return to the starting position.
Repeat.
You can do the same exercise with a knee extension machine.

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Muscle Group: Hamstrings (back of thighs)

Leg Lift (Exercise Ref. No: L2)

Lie with your back on the floor and your heels on the seat of a chair.
Exhale as you slowly contract the back of your upper thighs to push
your butt toward the ceiling.
Hold for 1 second.
Inhale as you slowly lower your butt

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Muscle Group: Quadriceps

Squat (Exercise Ref. No: L3)

Stand with your feet slightly wider than shoulder-width apart.
Keeping your back straight and your abs tight, exhale as you
slowly squat down to about 90 degrees.
Don't let your knees extend past your toes.
Make sure to push your butt out as if you were sitting in a chair.
Hold for 1 second.
Inhale as you slowly return to the starting position.

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Muscle Group: Calves

Standing Raise (Exercise Ref. No: L4)

Stand with your feet shoulder-width apart.
Hold a dumbbell in each hand at your sides with your arms extended but not locked.
Keep your chest out, your shoulder blades rolled back and down, and your abs tight.
Exhale as you slowly lift your heels and rise onto your toes.
Hold for 1 second.
Inhale as you slowly lower.

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Muscle Group: Butt

Kick-up (Exercise Ref. No: L5)

Kneel on all fours with your knees hip-width apart, your hands slightly
wider apart than your shoulders, and your fingers pointing forward.
Raise your right leg until your thigh is in line with your torso.
Exhale as you slowly push your foot toward the ceiling.
Once you've reached your maximum contraction, hold for 1 second.
Inhale as you slowly lower your leg until it is once again in line with your torso.
Do one set with your right leg, then switch sides.

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Muscle Group: Inner Thigh

Inner-Thigh Leg Raise (Exercise Ref. No: L6)

Lie on your left side with your left elbow and forearm supporting your
upper body and your left leg extended.
Bend your right knee, and place your right foot behind your left leg for balance.
Keeping your left leg straight, exhale as you slowly lift your left foot as high as you can.
Hold for 1 second. Inhale as you lower your foot back to the starting position.
Do one set with your left leg, then switch sides.

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Muscle Group: Outer Thigh

Doggie (Exercise Ref. No: L7)

Kneel on all fours with your knees hip-width apart, your hands slightly wider apart
than your shoulders, and your fingers pointing forward.
Keep your back straight and your head up.
Keeping your leg bent at a 90-degree angle,
exhale as you raise your right leg out to the side.
Hold for 1 second.
Inhale as you slowly lower your leg back to the starting point.
Do one set with your right leg, and then switch sides.

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Spinning

Spinning is a new revolutionary Exercise to burn fat.

• Spin in only ONE way.. That is to your right.. In clockwise direction.

•Stretch out your arms sideways like airplane wings, outstretched and horizantal to the ground,
shoulder level.

• Left arm should be at 9 o’clock and right arm at 3 o’clock.

• You begin spinning in a circle (in the same spot).

• Your right arm starts moving from 3 o'clock to 4 o'clock, and etc. At the same time, your left arm is
moving from 9 o'clock to 10 o'clock.

• Spin near your bed, the number of times specified to complete one set, so that after you complete
one set, you can just lie down on the bed. Lie down, with hands and legs stretched out and relax for a
minute, until you are out of you dizziness. Now you are ready for the next set.

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Stretching Routine
Warming up is an important part of your workout, and should begin and end every session. It
prepares your body for more strenuous exercise by heating up and stretching out your muscles,
increasing your circulation and pulse rate, and delivering more oxygen to your muscles. At the end
of your workout, repeat these exercises to reduce sore muscle problems. We suggest the following
warm-up and cool-down exercises:
Inner Thigh Stretch
Sit with the soles of your feet together with your knees pointing outward. Pull your feet as close into
your groin as possible. Gently push your knees towards the floor. Hold for 15 counts.

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Head Roll
Rotate your head to the right for one count, feeling the stretch up the left side of your neck. Next, rotate your
head back for one count, stretching your chin to the ceiling and letting your mouth open. Rotate your head to
the left for one count, and finally, drop your head to your chest for one count.

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Hamstring Stretch
Sit with your right leg extended. Rest the sole of your left foot against your right inner thigh. Stretch toward
your toe as far as possible. Hold for 15 counts. Relax and then repeat with left leg extended.

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Shoulder Lift
Lift your right shoulder up toward your ear for one count. Then lift your left shoulder up for one count as you
lower your right shoulder.

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Toe Touch
Slowly bend forward from your waist, letting your back and shoulders relax as you stretch toward your toes.
Reach down as far as you can and hold for 15 counts.

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Side Stretch
Open your arms to the side and continue lifting them until they are over your head. Reach your right arm as
far upward toward the ceiling as you can for one count. Feel the stretch up your right side. Repeat this action
with your left arm.

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Calf-Achilles Stretch
Lean against a wall with your left leg in front of the right and your arms forward. Keep your right leg straight
and the left foot on the floor; then bend the left leg and lean forward by moving your hips toward the wall.
Hold, then repeat on the other side for 15 counts.

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Instructions
 This program has been developed for beginners. Intermediary and advanced programs available on
request.

 This program is a combination of Diet, Strength Training and Cardio Training. Unless this comprehensive
program is followed in full, the desired results will not be achieved.

 First, study the exercise pictures and description pertaining to Strength Training and Stretches. The
movements should be smooth without any jerks. Breathing, as explained, is very important. Oxygen is
important for the muscles. Therefore, breathing in and breathing out should be done properly.

 Perform the exercises as per the order indicated in the exercise chart. Detailed exercise chart has been
prepared, giving the details of exercises, day-wise. Take a print out of this PDF file to record the exercise progress or
you can download the Power Point Presentation from the link given below, which enables you to update your
exercises with ease. In the date column, please fill-in the date for which the
exercise is being performed, by double clicking in the respective cell, so that the chart is converted into
Excel Sheet. Record the weight and the Reps in the columns given.
The data you enter can be entered in the stand-by mode only(Normal View).
You will not be able to enter data in the Slide-Show mode.
Once done, click SAVE.

NOTE: To see further details, hit ESC button and go to slide no: 14 and click comments box G3 and G4 on the right top
of the slide.

 In the Strength Training, the idea is to challenge your body muscles. If the last two reps are done without
much difficulty, the weight has to be increased. In any case, please consult us before making any changes
in the program. The weights suggested, although they may appear to be light, are to ensure that you
complete the full cycle of the routine.

 It is recommended that you consult your Physician before you begin the Fitness Program. In case you
feel uncomfortable or dizzy at any point of time during the exercise, immediately stop and consult your
Physician.

 Results vary from person to person.

 For more tools, please visit:
http://www.trg.apnafitness.com/index.php/component/content/article/10-tyop/5-bridalfit-men-tools
You can download the Power Point Presentation of this program where you can update the progress,
Training tracking and other useful tools.

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For further information and guidelines, please contact:

G S Raju, Fitness Trainer & Consultant
admin@apnafitness.com +91 9032322918

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