H2F PERSONALIZED TRAINING PROGRAM

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 H2F PERSONALIZED TRAINING PROGRAM


Full Body Mobility Drills- Before Exercise 

1. Neck Rotation
Rotate your neck in these 3 directions.
Up & Down
Look Left and Right
Side bend











2. Shoulder Rotation
5-5 Reps Clockwise and Anti-clockwise.
(one arm at a time)












3. Cat and Camel
10 Reps











4. Leg Sings: Forward 
10-10 Reps on each side one set


Side Leg Swings
10-10 Reps on each side one set



5. Trunk Rotation
5-10 Reps from each side.









Full Body Stretching: After Exercise 

(Hold each position for 15 seconds at least)

1. Knee to Chest 
(Hold for 15 seconds on each side)











2. Hip Flexor Stretch
(Hold for 15 seconds on each side)











3. Toe Touch
(Hold for 15 seconds * 2)











4. Inner Thighs Stretch
(Hold for 15 seconds * 2)











5. Upward-Facing Dog
(Hold for 15 seconds * 2)











6. Downward Dog- For Calf and Hamstring Stretch
(Important: Keep your knees locked and heels on the floor)
(Hold for 15 seconds * 2)









Day 1: Legs

Start with full-body mobility drills.

10-15 Squats Warm-up

1. Dumbbell Squats /Front Squat: 4 kg, 6 kg, 8 kg.... 12-15 Reps * 3 Sets

2. Forward Lunges/ Static Lunges: 5-10 Reps from each leg * 3 Sets

(You can also take equal dumbbells in each hand)

3. Calf Raises: 15-20 Reps * 3 Sets

4. Leg Curls: 10-12 Reps * 3 Sets

5. Toe Raises: 10 Reps from each leg * 3 Sets     https://youtu.be/c2rRaak7iT0

Important: Use only light resistance for this. ( up to 6-8 kg approx)

6. Hip Thrust/ Dumbbell Swings: (with heavy dumbbell 8 kg - 10 kg)  20 Reps* 3 Sets

Full Body Stretches at the end.

 

Dumbbell Squats
    


















Front Dumbbell Squats


Static Lunges
Forward Lunges
 














Calf Raises
 
     
                          
Leg Curl


















 Swing uses Hip Thrust

Toe Raises
  
Dumbbell Swings/use Hip Thrust






Day 2: Pulling Complex

Start with full-body mobility drills.

1. Dumbbell deadlift: 4+4 kg, 6+6 kg, 10+10 kg.... 12, 10, 8 & 6 Reps * 3-4 Sets

2. Dumbbell Shrugs: 10-10 kg (Heavy Weight) 15-12 Reps * 3-4 Sets

3. Dumbbell Bent Over Row: 4+4 kg, 6+6 kg, 10+10 kg.... 12, 10, 8 & 6 Reps * 3-4 Sets

4. Seated Rowing Resistance Band: 12-15 Reps * 3-4 Sets

5. Biceps Curls: 4+4 kg, 6+6 kg... 10-8 Reps * 2-3 Sets

6. Hammer Curls: 4+4 kg, 6+6 kg... 10-8 Reps * 2-3 Sets

Full Body Stretches at the end.

Dumbbell Bent Over Row
Dumbbell Deadlift
                     

Seated Rowing

Dumbbell Shrugs
     


Biceps Curls do it in exactly this way



Day 3: Pushing Complex

Start with full-body mobility drills.

1. Start Practicing Push-ups in this order
  1. Incline Push-ups: 5-10 Reps * 3 Sets
  2. Knee Push-ups: 5-10 Reps * 3 Sets
  3. Push-ups on Toes: 5-10 Reps * 3 Sets
2. Dumbbell Chest Press on Floor: 4+4 kg, 6+6 kg, 10+10 kg.... 12, 10, 8 & 6 Reps * 3-4 Sets

3. Dumbbell Shoulder Press: 4+4 kg, 6+6 kg, 10+10 kg.... 10, 8 & 6 Reps * 3-4 Sets

4. Triceps Dips: 10 Reps * 3 Sets

5. Lateral Raises: 4-4 kg dumbbells Max. 8-10 * 3 Sets

6. Shoulder Internal & External Rotation: 2 kg Dumbbells Max. 8-10 Reps each side * 3 Sets

Full Body Stretches at the end.

Incline Push-ups


Knee Push-ups



Push-ups on Toes

Chest Press




Shoulder Press





Shoulder Press/ Another way



Triceps Dips

Triceps Dips



Lateral Raises




Shoulder Internal & External Rotation


Day 4: Core & Cardio


Start with full-body mobility drills.

1. Crunches: 10-15 Reps * 3-4 Sets

2. Leg Raises: 10-15 Reps * 3-4 Sets

3. Leg Raise Crunches: 10-15 Reps * 3-4 Sets

4. Mountain Climbing: 20-30 seconds * 2-3 Sets

5. Russian Twist: 4 kg, 6 kg, 10 kg.... 20-30 Reps * 3 Sets

6. Leg Over Dumbbells: 20-30 Reps * 3 Sets

7. Plank: 60 Seconds and above * 2 Sets 


Crunches Slowly without momentum 





Leg Raises





Leg Raise Crunches

Mountain Climbing




Leg Over Dumbbells

Russian Twist



Plank

Day 5: Go for a walk or any outdoor activity

Day 6: Optional Weight Training & Balancing Exercises


Dumbbell Push Jerk 10 Reps * 4 Sets
with 6 kg Dumbbells

https://youtu.be/rnN3pYswScE





Single Leg Deadlift for strengthening Glutes
5-10 Reps from each leg * 3 Sets 








Arm and Leg Raises for core strengthening
10-10 Reps Each side * 2-3 Sets
and then Hold each side for 30-30 Seconds 


Glute Bridge 
Hold for 30 Seconds * 2-3 Sets






Single Leg Glute Bridge
Do it for 12-12 Reps from each side * 2-3 Sets


Shoulder Tap
Slowly 20-30 Reps * 2-3 Sets


Walk Out Plank 5 Reps * 2-3 Sets



Plank Side Walk 
15- 30 Steps * 3 Sets



Downward Dog 4-8 Reps * 3 Sets






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