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    Students Workout Plan

    Uploaded by

    fazli haq
    This document outlines a 4-week home workout plan with increasing duration and intensity each week. It provides sample workout routines ranging from 5 to 30 minutes that target full body fitness through exercises like squats, pushups, and planks. Videos are referenced for exercise form. The plan recommends starting with 5-minute workouts and progressing to 10, 15, and 30 minutes over the 4 weeks. Customized plans and coaching are offered to help achieve fitness goals.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Students Workout Plan

    Uploaded by

    fazli haq
    41 views24 pages
    This document outlines a 4-week home workout plan with increasing duration and intensity each week. It provides sample workout routines ranging from 5 to 30 minutes that target full body fitness through exercises like squats, pushups, and planks. Videos are referenced for exercise form. The plan recommends starting with 5-minute workouts and progressing to 10, 15, and 30 minutes over the 4 weeks. Customized plans and coaching are offered to help achieve fitness goals.

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    This is for students

    Original Title

    Students Workout Plan (1)

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    This document outlines a 4-week home workout plan with increasing duration and intensity each week. It provides sample workout routines ranging from 5 to 30 minutes that target full body fitness through exercises like squats, pushups, and planks. Videos are referenced for exercise form. The plan recommends starting with 5-minute workouts and progressing to 10, 15, and 30 minutes over the 4 weeks. Customized plans and coaching are offered to help achieve fitness goals.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    41 views24 pages

    Students Workout Plan

    Uploaded by

    fazli haq
    This document outlines a 4-week home workout plan with increasing duration and intensity each week. It provides sample workout routines ranging from 5 to 30 minutes that target full body fitness through exercises like squats, pushups, and planks. Videos are referenced for exercise form. The plan recommends starting with 5-minute workouts and progressing to 10, 15, and 30 minutes over the 4 weeks. Customized plans and coaching are offered to help achieve fitness goals.

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    Physique Engineer

    LEARN-BUILD-THRIVE

    Key Highlights

    STUDENTS

    4 Weeks
    
 Plan

    Home Workout Plan

    WORKOUT PLAN
    No Equipment Needed

    Important Video Mentioned 

    

    

    

    


    

    

    

    Remember there was a day that your

    biggest heroes started out 

    just like you
    5 MINUTES FULL BODY WORKOUT
    1. Wall Sit 30 Seconds

    2. Bodyweight Squats 30 Seconds

    3. Side Lunges 30 Seconds

    4. Back Extension 30 Seconds

    5. Push-Ups 30 Seconds

    6. Shoulder Circuit 30 Seconds (After 15 Seconds Switch hand)

    7. Weighted Leg Twisting 30 Seconds

    8. Plank 30 Seconds

    9. Side Plank 30 Seconds (After 15 Seconds Switch Side)

    10. Boat Pose 30 Seconds

    PHYSIQUE ENGINEER
    10 MINUTES FULL BODY WORKOUT
    1. Wall Sit 60 Seconds

    Rest 30 Seconds

    2. Bodyweight Squats 30 Seconds

    3. Side Lunges 30 Seconds

    Rest 30 Seconds

    4. Back Extension 60 Seconds

    5. Push-Ups 30 Seconds

    Rest 30 Seconds

    6. Shoulder Circuit 60 Seconds (After 30 Seconds Switch hand)

    Rest 30 Seconds

    7. Weighted Leg Twisting 30 Seconds

    Rest 30 Seconds

    8. Plank 60 Seconds

    9. Side Plank 60
 Seconds (30 Seconds on each side)

    10. Boat Pose 30 Seconds
    PHYSIQUE ENGINEER
    15 MINUTES FULL BODY WORKOUT
    1. Wall Sit 60 Seconds

    Rest 30 Seconds

    2. Bodyweight Squats 60 Seconds

    Rest 30 Seconds

    3. Side Lunges 60 Seconds

    Rest 30 Seconds

    4. Back Extension 90 Seconds

    Rest 30 Seconds

    5. Push-Ups 60 Seconds

    Rest 30 Seconds

    6. Shoulder Circuit 90 Seconds (After 45 Seconds Switch hand)

    Rest 30 Seconds

    

    7. Weighted Leg Twisting 60 Seconds

    Rest 30 Seconds

    
 

    8. Plank 90 Seconds

    

    9. Side Plank 90 Seconds (45 Seconds on each side)

    

    10. Boat Pose 30 Seconds
    PHYSIQUE ENGINEER
    30 MINUTES FULL BODY WORKOUT
    1. Wall Sit Set 1 60 Seconds

    Rest 30 Seconds

    Set 2 60 Seconds

    Rest 30 Seconds

    2. Bodyweight Squats 

    Set 1 60 Seconds

    Rest 30 Seconds

    Set 2 60 Seconds

    Rest 30 Seconds

    

    3. Side Lunges 


    Set 1 60 Seconds

    Rest 30 Seconds

    Set 2 60 Seconds

    Rest 30 Seconds 

    

    4. Back Extension 


    Set 1 (Degree 1) 60 Seconds



    Rest 30 Seconds

    Set 2 (Degree 2) 60 Seconds

    Rest 30 Seconds 

    

    5. Push-Ups 

    Set 1 Reps: 20

    Rest 30 Seconds

    Set 2 Reps: 15

    Rest 30 Seconds

    
 

    6. Shoulder Circuit 120 Seconds (After 60 Seconds Switch hand)

    Rest 60 Seconds

    

    7. Weighted Leg Twisting 120 Seconds

    Rest 60 Seconds

    

    8. Plank 

    Set 1 Hold: 90 Seconds

    Rest 15 Seconds

    Set 2 Hold: 60 Seconds

    Rest 15 Seconds 

    9. Side Plank 

    

    Set 1 Hold: 90 Seconds (45 Seconds on each side)

    Rest 15 Seconds

    Set 2 Hold: 60 Seconds (30 Seconds on each side)

    Rest 15 Seconds
    

    10. Boat Pose Hold: 60 Seconds

    

    IDEAL 4 WEEKS PLAN FOR BEST RESULTS
    

    

    


    1 WEEK - 5 MINUTES
    

    
 2 WEEK - 10 MINUTES
    


    
 

    
 

    
 


    2 WEEK - 15 MINUTES
    

    
 4 WEEK - 30 MINUTES
    

    

    
 


    
 

    

    

    Home Workout Video Links

    WARM UP- https://www.youtube.com/watch?v=2dhhUEEoQ_A&t=2s



    

    LEGS- https://www.youtube.com/watch?v=hnku6vHUbYQ

    BACK- https://www.youtube.com/watch?v=gZTKj4duwFU&t=1s
    

    BICEPS- https://www.youtube.com/watch?v=QjPx9yiIgSk&t=101s

    CHEST- https://www.youtube.com/watch?v=GfS3hB0ItJs&t=26s
    

    SHOULDER- https://www.youtube.com/watch?v=NvmdaAwo8T0&t=1s
    

    TRICEPS- https://www.youtube.com/watch?v=sW2cW_7tPPs&t=46s
    

    STRETCHING:- https://www.youtube.com/watch?v=n0KlszhHvrY&t=10s
    PHYSIQUE ENGINEER
    IMPORTANT BOOKS ESPECIALLY FOR FITNESS FREAKS
    Advanced Fat Loss Program

    https://imojo.in/physiqueengineerfatloss

    Fitness Motivation

    https://imojo.in/3nm4m4

    Advanced Weight Gain Program


    MEN:- https://imojo.in/28qat4t
    WOMEN:- https://imojo.in/2dowum7
    

    Advanced ABS Building Program

    https://imojo.in/3jp58no

    Muscle Pump

    https://imojo.in/w3q0wb
    Testosterone: Beat the Beast

    https://imojo.in/5h820g 

    

    Immunity-Boosting Diet

    https://imojo.in/x9kggz

    Diabetes Controlling Diet



    https://imojo.in/DiabetesDiet

    Thyroid Diet

    https://imojo.in/thyroiddiet

    PCOD/PCOS Curing Program



    https://imojo.in/PCODcuringprogram

    Sinus Curing Program



    https://imojo.in/sinuscuringprogram

    Fitness Assessment Test Results



    https://imojo.in/fitnessassessment

    EXTREME FAT BURNING PROGRAM
    FEMALE:- https://imojo.in/extremefatburnfemale

    MALE:- https://imojo.in/extremefatburningprogram

    12 WEEKS MUSCLE GAIN Workout Plan (Periodization + Scheduling)


    https://imojo.in/MuscleGainPlan

    Fitness Course Video Playlist links



    https://imojo.in/3fw7s3y

    

    21 WORKOUT SCHEDULES (BEGINNER-INTERMEDIATE-ADVANCED)

    https://imojo.in/21WORKOUTSCHEDULES
    

    

    Students Workout Plan

    https://imojo.in/studentsworkoutplan

    BASIC NUTRITION (Foundation Booklet)



    https://imojo.in/BasicNutrition
    

    ABOUT AUTHOR
    

    JAI SINGH, a prominent name in the fitness industry for
    providing miraculous fitness services at the most affordable
    price. He has an inspiring academic background
    withholding the title of an IIT Gold Medalist, completed his
    studies from India's prestigious college "Indian Institute of
    Technology - Banaras Hindu University" (IIT-BHU).

    

    Due to his keen interest in getting fit and making people
    fit, he is working in the fitness industry for the last
    eight years and holds international accreditation
    certifications in Specialised Nutrition, Advanced Personal
    Trainer, Female Personal Trainer, and Special Population
    JAI SINGH Training. 

    

    
 behind his golden academic
    For the betterment of mankind, leaving 

    career he has taken the initiative to start his own health start-up named
    UMI NO: MH33DO124909

    PHYSIQUE ENGINEER, which is a government-registered online fitness
    GSTIN: 27EKGPS3114F127
    training company to add quality days to your life.

    For your doubt clarifications
    regarding this plan, you can book
    the time slot to speak with 

    JAI SINGH

    using this link


    https://imjo.in/9HyxZf
    TRANSFORM YOUR DREAMED PHYSIQUE INTO REALITY

    This is a general plan, we highly


    recommend you to have your 

    own customized plan to 

    accelerate your results 

    super fast.
    Get Your Personalised Fitness Plan
    SERVICES

    - Diet Plan

    - Workout Plan

    - Plan Upgradation

    - Routine Monitoring 

    - Mental Conditioning
    JAI SINGH (CEO, Physique Engineer)

    www.physiqueengineer.net

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