The exercise plan is designed to help you lose weight and tone up. Each routine is about 21 minutes long (minus warm and cool down).
As the name suggests, this is a bodyweight routine, and it is the easiest of the three. You don’t need any equipment for the routine, just your body weight and a big smile on your face.
We take the exercise program up a notch by adding a little external resistance. You will need a pair of dumbbells for this routine, 2-4kgs depending on your current fitness. As a rule of thumb, the weights should be heavy enough to make the last 5 seconds of each exercise a little bit difficult to perform. Please increase the weight if you can cruise through all the reps feeling like “I can do this all day.”
We're adding more intensity to the exercise program by incorporating movements that involve multiple muscle groups — you will understand what we mean when you watch the videos. Again, you will need a pair of dumbbells for this routine.
This is the grand finale of every exercise session, six minutes of HIIT cardio to seal the fate of bad fat! You will feel this more in your heart and not your skeletal muscles.
Don’t panic, the finisher is part of your 21 minutes.
Warm and cool down segments are an important part of your exercise program. Both segments will take about 6 minutes. Please note that Warm Up and Cool Down time is not part of the 21 minutes.
Rest is an integral part of every good exercise program. You will exercise for 21 minutes a day, six days a week and you will rest on the seventh day.
Resistance circuit 1
Resistance circuit 2
← Program Page
Nutrition Plan →
Here are answers to some frequently asked questions:
There are three possible reasons you're having challenges downloading the videos:
1) Slow internet connection: The videos may not download if your internet connection is slow. Please try again when the connection is strong and stable.
2) You don't have enough data: The videos are quite large. The smallest is about 82 MB, and the largest is about 95 MB. Please buy more data and try the download again.
3) Device incompatibility: The videos are saved in Google Drive. If your device is not compatible with Google Drive, you will not be able to download the videos. If that is the case, I recommend that you try using another device that is compatible.
The document is a PFD document. You need to have Adobe Reader installed on your device to download it. Please, check and confirm that you have Adobe Reader on your device.
Please log in again. The login page will open in a new window. After logging in you can close it and return to this page.