Let’s dig in by starting off with the workout plan and then have a chat on the diet!

Before starting off, you have a specific goal and need more help, check out OnePass Red for great workouts or Personal Training for personal guidance!

Now speaking about workouts, you must want to reduce either your belly fat, get the perfect arms or toned legs! But let me break this bumble by saying, you can’t spot reduce so you need to work out your entire body to lose fat, and eventually you’ll lose fat from the body part you’re waiting for!

The below workout divides your entire 30-days!

Make sure do to a warm-up and cool down before you target the muscle!

Legs workout sample ( 3 sets each )

  • 25 side raises on each side
  • 25 squats 
  • 25 sumo squats
  • 20 lungs on each side
  • 25 donkey kicks each side
  • 20 glute bridges
  • 25 calf raises 

Back and Abs workout 

  • 20 bent over lateral raises
  • 20 bent over rows
  • 15 Hindu push-ups
  • 10 Cobra to child pose
  • 10 Good mornings
  • 30 knee crunches
  • 30 cross crunches 
  • 30 heel taps
  • 30 sitting twists
  • 10-second raised leg hold
  • 10-second plank hold ( keep increasing each week)

Chest and Shoulder 

  • 20-seconds raised arm hold
  • 20 chest expansions
  • 20-second raised arm hold
  • 20 chest press punch up
  • 15 tricep dips
  • 15 dumbbell pullover
  • 15 bent over row press
  • 15 push-ups (knee or normal)


( 30 seconds work - 30 seconds brake )

Sample 1

  • Jumping jacks
  • Push-ups
  • Crunches 
  • Chair step-ups
  • Squats

Sample 2

  • Tricep dips
  • Wall sits
  • Plank hold 
  • High knees 
  • Scissors 



Let's talk about the diet! 

If you need a personalized diet plan, check out Fitternity’s offers and get connected with the top nutrition experts before the wedding

The simplest way to make your own balanced diet is by understanding the simple concepts.

We need to consume lesser calories than we burn throughout the day. 

This can be achieved by eating the right well and using a good app to track what you eat. You don’t have to track it every day, once you track it for a few days, you will understand how much you normally consume.

Check out The Dos Of Weight Management by  Pooka Makhija for insight about what you should be doing with the above workout plan!