The goals of this workout are to burn calories and sculpt your body.

You will work out 6 days of the week and do cardiovascular as well as strength training exercises. The calorie burn part of the exercise plan will help to burn fat and the sculpt routine will make you look firm and toned. The end result will be inch loss and a shapely body.

Don’t allow wrong eating habits to sabotage your goals. Watch what you eat!

You don’t need to starve yourself, but focus on eating sensibly and getting adequate nutrition

WORK OUT ROUTINE

Start with a 2-minute warm-up by walking briskly or jogging slowly.

After each workout, do static stretches of all your major muscles that you have worked, holding each stretch for 30 seconds without bouncing.

Thrice a week, on alternate days, do a calorie burn workout. The other three days do a sculpt routine.

What activity you choose to do is up to you. You can do anything from playing basketball (400 calories an hour) to jumping rope (300 calories in 25 minutes).
It does not have to seem like a “workout”, make it a fun session!

THE SCULPT-ROUTINE

With dumbbells in your hands, step to the right with the right leg and squat, then to the left. Make sure your knees and ankles are in one line when you do this exercise. Do 2 sets of 12 reps each side.

Stand about half an arm’s length away from a wall and place your hands on it in front of you. Raise your left foot off the floor and place it behind your right ankle. Raise your body up lifting your right toes off the floor, return to starting position. Do 16 reps and then switch legs. Do 2 sets of 16 reps.

Hold a pair of dumbbells in front of your thighs with your palms facing you. Keeping your head up and spine tall, lower the dumbbells until you feel a stretch in your back of the thigh. Squeeze your glutes and contract your hamstrings while lifting weights back to starting position. Do 2 sets of 12 reps.

Lie on your back with your knees bent and feet flat on the floor. Slowly lift your hips off the floor; squeezing them as you lift up, then slowly return to starting position. Do 2 sets of 16 reps.

Sit on the edge of a bench with your palms facing in front and elbows bent. Straighten your arms slowly while you slide off the bench; now lift back up, bending your elbow and using your tricep muscle. Do 2 sets of 16 reps.

Sit on the edge of a bench and hold a dumbbell in each hand. Your arms should be by your side and palms facing forward. Lift both dumbbells contracting your biceps and bending the elbows. Then slowly lower the weights to starting position. Do 2 sets of 16 reps.

Stand with feet shoulder-width apart. Hold a dumbbell in each hand. Keeping your arms by your side and palms in, pull your shoulders back and contract your abs. Now use your shoulders and back muscles to raise weights to chest height, bending elbows out to the sides. Slowly lower arms and return to starting position. Do 2 sets of 16 reps.

Sit on the edge of a bench and hold a dumbbell in each hand. Lift your hands above your shoulders, palms facing forwards; then lower hands to shoulder level.
Do 2 sets of 16 reps.

Place your hands directly under your shoulders and keep your fingers pointing forwards and your back straight. Your knees should be rested on the mat, and then, slowly lower your body, bringing your chest close to the floor and then return to start position. Do 2 sets of 16 reps.

Lie on your stomach. With elbows bent and close to your waist, lift your entire body into a plank position. The entire body is in a straight line parallel to the floor and resting on your forearms and toes. Use your abdominal and back strength to maintain this position. Hold for 1 minute. Slowly return to starting position.

Lie on your back and lift and bend your knees at 90-degrees. Contract your abs to stabilize your torso, and bring your hips and knees towards your chest. Slowly return to starting position. Do 2 sets of 12 reps.

Lie on your back with legs extended and arms behind your head to support your neck. Contract abs and lift shoulders off the floor. Use your oblique muscles by attempting to bring the left shoulder toward the right knee and the right shoulder toward the left knee. The right and left leg accounts for one rep. Do 2 sets of 16 counts each.

Lie on your stomach and place your hands on your lower back. Lift your upper body off the floor; keep your eyes on the floor and your chin in a relaxed position. Slowly return to starting position. Do 2 sets of 16 reps.

Lie on your stomach on the mat. Raise your left hand and right leg, keeping them straight. Repeat raising the opposite arm and leg. Do 2 sets of 8 reps.

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