ICONIC GYM

 1. Push Ups 2. Chin ups 3. Seated cable row 4. Shoulder Machines Press 5. Dumbbell Side Raise  6. Sit ups  7. Leg Raises  8.  Back Extension for body pain 9. Glute Bridge 10. Bulgarian Split Squats 11. Leg Press  12. Leg Extension & Leg Curls

Workout Summary Main Goal: General Fitness Workout Type: Full Body Training Level: Beginner Program Duration: 4 weeks Days Per Week: 3 Time Per Workout: 25-45 minutes Equipment Required: Kettle Bells Target Gender: Male & Female Recommended Supps: Protein Powder, Creatine, Fish Oil Workout Description When it comes to abs and core training, a kettlebell is the perfect piece of fitness equipment. Kettlebells are no doubt extremely convenient, and provide a training modality that is ideal for compound movements like swings, squats, presses and, cleans. This kettlebell workout is for your abs and core, and it can be done with just one kettlebell. The workout includes movements performed in all three planes to target the major muscles groups of the abdominals and back. The movements range from standing, kneeling, lying and push-up positions for a comprehensive core workout. In addition to building core coordination, strength, and endurance, the workout is designed to prepare you for mo...

 Diet plan for weight loss 1st meal Waking Up ( Morning) ▪︎1 glass lukewarm water + lemon juice or laminate. ▪︎Egg omelette + Date palm. 2nd meal Breakfast ▪︎50gm boile Oats with raw honey & add fruits if possible or Oatmeal bread 2/3 slice + Banana or Peanut butter or 2 whole wheat / multigrain roties. ▪︎2 Boiled egg White ( Chicken)/ ( Duck).   3rd meal Mid-Morning ▪︎1/2 fruits ( Banana/ apple/Pomegranate/ Coconut juice).   4th meal Launch ▪︎150gm rice ( brown rice 100gm if possible) + chicken/fish 100gm + vegetables + dal + cucumber.   5th meal Evening Snacks ▪︎Green tea 1 cup. ▪︎Fruits any. ▪︎Mixed Peanut 20/30 gm.   6th meal Dinner ▪︎Tomato omelette / garlic Chicken or fish. ▪︎1 bowl green vegetables. ▪︎1 bowl of salad mixed with yogurt.   Extra ▪︎BCAA – 1 serving 300/500ml water (pre- workout + during workout + after workout). ▪︎Lipo 6 - Take 1 capsule in the morning and 1 capsule in the afternoon. Do not exceed 1 capsule...

Looking for the best place to start working towards a leaner, solid, and stronger body? This thorough workout routine is specifically designed to get you there! Workout Summary Main Goal:  Build Muscle Workout Type:  Full Body Training Level:  Beginner Program Duration:  4 weeks Days Per Week:  6 Time Per Workout:  45-60 minutes Equipment Required:  Barbell, Bodyweight, Dumbbells, Other Target Gender:  Female Recommended Supps:  Whey Protein,  BCAAs (intra-workout),  Fish Oil,  Women's Multivitamin,  Protein Bar (optional snack) Day 1 Day 2 Day 3 Day 4 Day 5 Day 6 Day 7 Rest day or active rest - any recreational activity of your choice. Day 8 Day 9 Day 10: +Weight, -Reps   Day 11 Day 12: +Weight, -Reps Day 13 Day 14 Rest day or active rest - any recreational activity of your choice. Day 15 Day 16 Day 17 30 Mins Interval Session: sprints, bike, or other favorite mode: • 2 Mins Warm-Up • 5 Intervals of 30 Secs of High I...

Upper Body for women  • Warm up first (5min) • Crunch  • Reverse Crunches  • modified Push-up Chest  • Wall angels • Mountain climbers • Reverse Plank • Resistance band pull apart Exercise • Dumbbell curls • Triceps kickback • Triceps dip • Two-arm dumbbell row • Chest press • Dumbbell front raise • Deltoid raise • Pullups • Lat pull down • Chest flies • Overhead Press Machine Upper Body- Pull Day Upper Body- Push Day Workout Summary Main Goal: Lose Fat Workout Type: Split Training Level: Beginner Program Duration: 6 weeks Days Per Week: 5 Time Per Workout: 30/40 minutes Equipment Required: Barbell, Bodyweight, Cables, Dumbbells, Machines Target Gender: Female Recommended Supps: Whey Protein, Multivitamin, Fish Oil, Pre-Workout (optional)

Strength Training Cross Training Workout Directions: • Warm up with light cardio or dynamic stretches for five minutes. • Perform each exercise for the recommended time or repetitions. • Move to the next exercise without resting. • Rest for 45 to 60 seconds at the end of the round. • Repeat four to six times. Exercises: • Forearm plank (30 to 60 seconds) • Side plank (30 seconds on each side) • Russian twists (10 to 15 reps) • Push-ups (10 to 15 reps) • Weighted Squats (10 to 15 reps) • Jumping Squats (10 to 15 reps) • Lunges (10 reps each leg) • Single Leg Bridges (10 reps on each leg) • Side Leg Raises (10 reps on each leg) 30-Minute HIIT Cross Training Workout Directions: • Choose a piece of cardio equipment (treadmill, rower, stair climber, elliptical, exercise bike). • Perform a five minute warm-up at a slow speed or resistance. • Alternate 30 seconds at 85 to 90 percent maximum heart rate with 30 seconds at 40 to 50 percent maximum heart rate. • Do this for 20 minutes. • Cool dow...