21 min Workout planner

This is all you need 💪

- Zindagified

Sets - Time Beginner Intermediate Advanced

Warm-up – 2 Neck Rolls, Shoulder Neck Rolls, Shoulder Neck Rolls, Shoulder
min Circles (10 reps each) Circles (10 reps each) Circles (10 reps each)

Exercise 1 – 1. Jumping Jacks (10 1. Jumping Jacks (10 1. Jumping Jacks (10
5 min reps) reps) reps)
2. Squats (10 reps) 2. Squat Jumps (15 2. Squat Jumps + Hold
3. Knee Push-ups (10 reps) (15 reps)
reps) 3. Push-ups (15 reps) 3. Push-ups + Toe Tap
(15 reps)

Rest – 1 min Rest Rest Light March

Exercise 2 – 1. Lunges (10 reps per 1. Jump Lunges (12 1. Jump Lunges + Hold
5 min leg) reps per leg) (15 reps per leg)
2. Wall Sit (30 sec 2. Wall Sit (30 sec hold) 2. Wall Sit (45 sec hold)
hold) 3. Plank Hold (45 sec 3. Plank Hold + Alt Leg
3. Plank (Knee) (20-30 hold) Lift (45 sec hold)
sec hold)

Rest – 1 min Rest Rest Light March

Exercise 3 – 1. Standing Oblique 1. Standing Oblique 1. Standing Oblique

5 min Crunch (10 reps per Crunch (15 reps per Crunch + Hold (20 reps
side) side) per side)
2. High Knees (10 reps 2. High Knees (12 reps 2. High Knees + Jump
per leg) per leg) (15 reps per leg)
3. Superman (10 reps) 3. Superman (10 reps) 3. Superman + Hold (10
reps)

Rest – 1 min Rest Rest Light March

Closure Hamstring Stretch (30 Hamstring Stretch (30 Hamstring Stretch (30
Stretch – 1 sec hold per side) sec hold per side) sec hold per side)
min
Note:

●​ If this routine feels easy, you can repeat this entire workout set, for as many rounds as
required. This will help further in building endurance and strength.​

●​ If you just need a bit more intensity to this, repeat the batch of exercise 1 alone
(comprising Push-ups and Squats), for as many rounds as required.​
This gives an added burn on the key muscle groups.​

●​ Stay consistent and listen to your body – make adjustments as needed to meet your
fitness goals!

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Exercise Explanation

1. Squats Stand with feet shoulder-width apart. Lower your body by bending your
knees and pushing your hips back as if you're sitting in a chair. Keep
your back straight, chest lifted, and knees aligned with your toes. Lower
down until your thighs are parallel to the ground, then push through your
heels to return to standing.

2. Glute Bridges Lie on your back with knees bent and feet flat on the floor, hip-width
apart. Press heels into the ground and lift your hips toward the ceiling,
squeezing your glutes and core as you raise your hips. Lower back
down slowly and repeat.

3. Knee Start on your hands and knees. Place your hands slightly wider than
Push-ups shoulder-width apart. Lower your body toward the floor by bending your
elbows, keeping your core tight, then push yourself back up.

4. Squat Jumps Perform a regular squat, then explode upward as high as you can. Land
softly and descend back into a squat position.

5. Push-ups Start in a plank position with your hands slightly wider than
shoulder-width apart. Lower your body to the ground by bending your
elbows, then push back up to the starting position. Keep your core
engaged.

6. Jump Lunges Start in a lunge position with one foot forward. Explode upwards,
switching legs in mid-air, and land softly back into a lunge on the
opposite leg.
 7. Wall Sit Press your back against a wall and slide down into a sitting position,
with your knees at a 90-degree angle. Hold this position while keeping
your core engaged and back straight.

8. Plank (Knee For the standard plank, get into a push-up position, but with your
or Standard) forearms on the ground. Keep your body in a straight line from head to
heels, engaging your core. For knee plank, perform the same motion,
but with your knees on the ground for an easier variation.

9. Jump Lunges Similar to jump lunges, but after each jump, hold the lunge position for
+ Hold 2-3 seconds before switching legs.

10. Plank Hold + Hold a standard plank position while lifting one leg at a time, keeping it
Leg Lift straight. Alternate legs.

11. Standing Stand tall with hands behind your head. Lift one knee toward your side
Oblique Crunch while bringing your elbow down to meet it, engaging your obliques.
(Side) Alternate sides.

12. High Knees Jog in place while bringing your knees up as high as possible, driving
them toward your chest.

13. Superman Lie face down with your arms extended overhead. Lift your arms, chest,
and legs off the floor simultaneously, squeezing your lower back and
glutes. Hold briefly, then lower back down.

14. Standing Perform a regular oblique crunch but hold the top position for 1-2
Oblique Crunch seconds for added engagement. Alternate sides.
+ Hold

15. High Knees Perform high knees but add a small jump each time you bring your knee
+ Jump up.

16. Superman + Same as the regular Superman, but hold the raised position for 2-3
Hold seconds to engage the muscles even more.

17. Hamstring Stand tall and hinge at your hips to reach for your toes, keeping your
Stretch back straight. Hold the stretch for 30 seconds.

18. Closure Repeat the same stretch as the hamstring stretch at the end, focusing
Stretch on relaxing the muscles after the workout.
(Hamstring)

DISCLAIMER : If you have any health condition or injury, consult a doctor/physician before
doing these exercises. Although these exercises are suitable for everyone, it will be best to
consult a doctor, regarding health complications, before taking up this.