The Warm-up
Select your favorite cardio-machine and get your body loosened and blood flow moving for 5 minutes. The warm-up may cause you to feel sweaty, but it should not cause you to feel fatigued.
The Workout
Strength exercises: 10-15 reps
Complete 3 sets of each superset and move on to the next
1a. Leg Extension
1b. Leg Curl
2a. Squats
2b. Deadlift
3a. Seated Calf Raise
3b. Standing Calf Raise – stand on the edge of a step or platform with the balls of your feet planted on the stop and your heels hanging over the edge. Raise your heels a few inches, hold the position for a moment and lower
The Cool-down
End your workout routune with some ab work and stretching
1. Straight Arm Plank (1 min.)
2. Bicycle crunches (30)
3. Elbow Plank (1 min.)
4. Stretching exercises for 3-5 minutes
Snap Fitness India 