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  • Place a pair of dumbbells, slightly wider than shoulder width apart.
  • Set yourself in a Pushup position with hands on dumbbells.
  • Lower your body to the floor, pause, then complete 1 push up.
  • Once you’re back in the starting position, row the dumbbell on one side to the side of your chest by pulling the dumbbell upwards.
  • Pause, then lower the dumbbell back down, and repeat the same movement with your other arm.
  • That is the completion of 1 rep.

  • Grab a bench and set it to flat or a slight incline if you wish to emphasize your upper chest a bit more.
  • Take a barbell with handles attached on a machine and lie flat.
  • Start with them pressed together using a neutral/hammer grip (palms facing inwards).
  • Lie back on the bench with the barbell handles held together and resting on your chest.
  • Keeping the grip firmly together, press the straight out in front of your chest.
  • Lower the weights under control, with them still pressed together, and repeat for the next rep.

  • Place your back against the backrest of the chest press machine.
  • Grab the handles and place your feet flat on the floor or the footstool of the chest press machine.
  • Press the handles forward until your arms are straight. Pause for one second and then bend your elbows and slowly return to the starting position.

  • Step onto the machine facing the monitor.
  • Begin pedalling to turn it on.
  • Start pedalling at an even pace.
  • Do not lock your knees.
  • Turn up the resistance.
  • Change up your direction on the pedals.
  • Use the swing arms.
  • Increase the incline and resistance as you go.

  • Mount the should-width dip bars and straighten your arms so that your legs are suspended off the ground
  • Keeping your elbows tucked in and your body upright, slowly lower your body until your elbows form a 90-degree angle or you feel a slight stretch in your shoulders. Don’t forget to inhale.
  • Exhale as you push your body back up to the starting position.
  • Repeat for the recommended number of repetitions.

  • Start by sitting on an exercise ball with a dumbbell in each hand.
  • Slowly roll down making sure that your head and shoulders are on the ball and your feet are planted firmly on the floor in front of you.
  • Extend the dumbbells behind your head pointed out right in front of you, then elevated them straight up with your shoulders.
  • Hold this position for a few seconds then return back to the starting position.
  • Repeat

  • Lie on floor face down and position hands on floor, shoulder-width or slightly wider.
  • Assume plank position by pushing body up with arms extended, body straight, and toes on floor.
  • Lower body to floor and immediately push your body up as fast as possible.
  • As the hands leave ground, rapidly clap hands together and place back to original position, catching body before it falls.
  • Repeat.

  • To get yourself into the starting position, place the pulleys on a high position (above your head), select the resistance to be used and hold the pulleys in each hand.
  • Step forward in front of an imaginary straight line between both pulleys while pulling your arms together in front of you.
  • Your torso should have a small forward bend from the waist. This will be your starting position.
  • With a slight bend on your elbows in order to prevent stress at the biceps tendon, extend your arms to the side (straight out at both sides) in a wide arc until you feel a stretch on your chest. Breathe in as you perform this portion of the movement.
  • Tip: Keep in mind that throughout the movement, the arms and torso should remain stationary; the movement should only occur at the shoulder joint.
  • Return your arms back to the starting position as you breathe out. Make sure to use the same arc of motion used to lower the weights.
  • Hold for a second at the starting position and repeat the movement for the prescribed amount
    of repetitions
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