Nourish and Tone

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Workout Plans

Beginner Workout

  • Warm-Up (5 mins): Jumping jacks, arm circles, light jogging

  • Workout (20–25 mins):
    ✔ Squats – 3 sets of 12 reps
    ✔ Push-ups (knee or full) – 3 sets of 10 reps
    ✔ Lunges – 3 sets of 12 reps (each leg)
    ✔ Plank – 3 sets of 20–30 sec hold
    ✔ Glute bridges – 3 sets of 15 reps

Strength Training

  • Warm-Up (5 mins): Light cardio + dynamic stretches

  • Workout (30–40 mins):
    ✔ Deadlifts – 4 sets of 8–10 reps
    ✔ Bench Press / Push-Ups – 3 sets of 10–12 reps
    ✔ Squats – 4 sets of 10–12 reps
    ✔ Pull-Ups / Lat Pulldown – 3 sets of 8–10 reps
    ✔ Shoulder Press – 3 sets of 10 reps
    ✔ Plank or Weighted Core Exercise – 3 sets of 30–40 sec

Female Focused

  • Warm-Up (5 mins): Light cardio + mobility stretches

  • Workout (25–30 mins):
    ✔ Squats – 3 sets of 12 reps
    ✔ Glute Bridges / Hip Thrusts – 3 sets of 12–15 reps
    ✔ Push-Ups (knee/full) – 3 sets of 10 reps
    ✔ Dumbbell Rows – 3 sets of 12 reps
    ✔ Side Plank / Russian Twists – 3 sets of 20 reps
    ✔ Donkey Kicks / Fire Hydrants – 3 sets of 15 reps per side

Hypertrophy

  • Warm-Up (5–7 mins): Light cardio + dynamic stretches

  • Workout (40–50 mins):
    ✔ Bench Press / Dumbbell Press – 4 sets of 8–12 reps
    ✔ Squats – 4 sets of 8–12 reps
    ✔ Deadlifts – 3 sets of 6–10 reps
    ✔ Overhead Shoulder Press – 3 sets of 8–12 reps
    ✔ Pull-Ups / Lat Pulldown – 3 sets of 8–12 reps
    ✔ Bicep Curls + Tricep Extensions – 3 sets of 10–12 reps
    ✔ Core (Plank / Hanging Leg Raises) – 3 sets of 30–40 sec