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🟢
Lower Body + Front Abs
Strength · Cardio · Core
Warm-Up
1
Bodyweight Walk
Warm-up
5 min
Lower Body
1
Bodyweight Squats
3 × 15
2
Glute Bridges
3 × 15
3
Step-Ups
3 × 12
4
Cable Kickbacks
3 × 15
5
Incline Treadmill Walk
20 min
Front Abs
1
Plank
30s × 3
2
Leg Raises
12 × 3
3
Crunches
15 × 3
🔵
Cardio + Side Abs
Cardio · Recovery · Core
Cardio
1
Incline Treadmill Walk
30 min
2
Light Stretching
10 min
Side Abs
1
Bicycle Crunch
Each side
15 × 3
2
Side Plank
20–30s × 3
3
Standing Side Crunch
15 × 3
🟣
Upper Body Push + Front Abs
Push · Cardio · Core
Upper Body Push
1
Shoulder Press
3 × 12
2
Chest Press / Push-Ups
3 × 12
3
Triceps Dips
3 × 12
4
Dumbbell Raises
3 × 15
5
Treadmill Walk
20 min
Front Abs
1
Plank
30s × 3
2
Mountain Climbers
20 × 3
3
Leg Raises
12 × 3
🟡
Lower Body + Side Abs
Legs · Cardio · Core
Lower Body
1
Walking Lunges
2 × 12
2
Inner Thigh Machine
3 × 15
3
Glute Bridge Hold
30s × 3
4
Sumo Squats
3 × 15
5
Cycling / Elliptical
20 min
Side Abs
1
Bicycle Crunch
Each side
15 × 3
2
Russian Twist
20 × 3
3
Side Plank
20–30s × 3
🔴
Upper Body Pull + Front Abs
Pull · Cardio · Core
Upper Body Pull
1
Lat Pulldown
3 × 15
2
Seated Row
3 × 15
3
Dumbbell Curls
2 × 15
4
Face Pull
3 × 15
5
Incline Walk
20 min
Front Abs
1
Plank
30s × 3
2
Mountain Climbers
20 × 3
3
Crunches
15 × 3
🟠
Light Activity + Side Abs
Active Recovery · Core
Light Activity
1
Yoga / Dance / Walk
30 min
Side Abs
1
Bicycle Crunch
Each side
15 × 3
2
Standing Side Crunch
15 × 3
3
Side Plank
20s × 3
Rest Day
Let your muscles recover and rebuild. Your body grows stronger during rest.
Light Activities
1
Light Walk
20–30 min
2
Stretching
Optional
No abs workout today 💜
Daily Meals
Before Workout
Pre-workout fuel
▾
Banana OR Apple
5 Soaked Almonds
Optional: Black Coffee
After Workout
Protein window
▾
1 Scoop Whey Protein with water
Breakfast
Choose one option
▾
Option A
Poha + 2 Boiled Eggs
Option B
Oats + Milk + Peanut Butter
Option C
2 Roti + Paneer Bhurji
Mid-Morning
Light snack
▾
Fruit — Apple / Guava / Orange
Buttermilk (optional)
Lunch
Main meal
▾
2 Roti OR Small Rice
Dal
Sabzi (Vegetable)
Fresh Salad
Evening Snack
Energy top-up
▾
Roasted Chana
Boiled Egg
Buttermilk
Green Tea + Peanuts
Dinner
Light & early
▾
1–2 Roti
Paneer / Dal / Chicken
Cooked Vegetables
Hydration
Guidelines
⚠️ Avoid
- Heavy leg workouts
- Too much HIIT / sprinting
- Fried snacks
- Sweets & sugar
- Mass gainer
✅ Best Habits
- 8k–10k steps daily
- Sleep 7–8 hours
- Eat at fixed times
- Track hips/thigh every 2 weeks
🔥 Simple Formula
Morning Workout
Whey Protein
Light Training
Daily Abs
Walking
= Slim, Toned Legs (No Bulk)