• Regime 1: Heavy Full Body Workout Routine

• Regime 2: One-week workout routine for beginners

• Regime 3: A 5-Minute Beginner-Friendly Yoga Flow You Can Do Any Day

Whether you are looking to tone your muscles, build strength and endurance, improve your performance or just be fit, health supplements like Shilajit and Ashwagandha alone may not bring you the results you desire. Couple them with suitable workout regime to amplify their effect and see faster, more sustainable results. Not sure where to start? Here are 3 regimes specifically designed for you. There’s something for everyone - beginners, gymgoers, yoga enthusiasts. Find your routine and enhance your performance with workout of your choice.

Regime 1: Heavy Full Body Workout Routine

The 3-Day Full-Body Gym Workout Program: Weekly Schedule

This is the default version of the 3-day full-body workout split. You do three workouts per week, training your entire body on Monday, Wednesday and Friday.

Schedule

• Monday: Full Body Workout A
• Tuesday: Off
• Wednesday: Full Body Workout B
• Thursday: Off
• Friday: Full Body Workout C
• Saturday: Off
• Sunday: Off

Workout A

• Bench Press 3 sets x 5-8 reps
• Reverse Grip Lat Pulldown 3 sets x 10-15 reps
• Squat 3 sets x 5-8 reps
• Leg Curl 3 sets x 10-15 reps
• Dumbbell Shoulder Press 2 sets x 5-8 reps
• Incline Curl 2 sets x 10-15 reps
• Triceps Pressdown 2 sets x 10-15 reps

Workout B

• Incline Dumbbell Press 3 sets x 10-15 reps
• Seated Cable Row 3 sets x 8-12 reps
• Leg Press 3 sets x 10-15 reps
• Romanian Deadlift 3 sets x 10-15 reps
• Lateral Raise 2 sets x 15-20 reps
• Dumbbell Hammer Curl 2 sets x 10-15 reps
• Overhead Triceps Extension 2 sets x 10-15 reps

Workout C

• Cable Crossover 3 sets x 15-20 reps
• Wide Grip Front Lat Pulldown 3 sets x 8-12 reps
• Leg Extension 3 sets x 15-20 reps
• Seated Leg Curl 3 sets x 10-15 reps
• Cable Face Pulls 2 sets x 10-15 reps
• Preacher Curl 2 sets x 10-15 reps
• Lying EZ Bar Extension 2 sets x 10-15 reps

Regime 2: One-week workout routine for beginners

To make your transition easier, we’re giving you a 1-week step-by-step workout routine for beginners.

Here are some things to consider before you get started:

• Try doing 1 circuit with 10 repetitions of each exercise.
• Maintain slow, controlled movements.
• Start with light weights and build up slowly over time.

• If you have any underlying health conditions, make sure to check with your doctor before diving into this new routine.

Day 1: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Standing march
3. Chest: Stability ball dumbbell press
4. Back: Seated cable row
5. Shoulders: Seated stability ball military press
6. Legs: Ball squat
7. Triceps: Single-leg triceps pushdown
8. Biceps: Single-leg dumbbell curl
9. Cooldown: 5–10 minutes

Day 2: Active rest day

Day 3: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Plank
3. Back: Stability ball dumbbell row
4. Chest: Push-up on stability ball
5. Shoulders: Single-leg dumbbell scaption
6. Legs: Walking lunge
7. Biceps: Single-leg biceps cable curl
8. Triceps: Stability ball triceps extension
9. Cooldown: 5–10 minutes

Day 4: Active rest day

Day 5: Full-body workout

1. Warmup: 5–10 minutes
2. Core: Floor prone cobra
3. Legs: Alternating step-up
4. Chest: Stability ball dumbbell fly
5. Shoulders: Shoulder shrug with dumbbells or resistance bands
6. Back: Seated lat pulldown
7. Triceps: Standing one-arm cable extension
8. Biceps: Seated hammer curl on stability ball
9. Cooldown: 5–10 minutes

Day 6: Active rest day

Day 7: Rest day

Regime 3: A 5-Minute Beginner-Friendly Yoga Flow You Can Do Any Day

This 5-minute yoga flow that you can do every day, even multiple times a day, whenever you need a full-body refresh. This flow is beginner-friendly and perfect whenever you need to wring out any sticky tension or tightness in your body and turn your attention inward.

For this flow, all you need is a yoga mat, a set of blocks, and a few short minutes of time.

Workout Summary

• Time: 5 minutes
• Equipment: A set of blocks and a yoga mat.
• Instructions: Move from one pose to the next, and complete for the indicated amount of time/breaths.

Child's Pose + Hip Circles

• Begin in a child's pose position, with your knees wide, allowing your torso to fold over your thighs. Stretch your arms out long in front of you on the mat.
• Start to move your body side to side, to warm up your hips. Then begin to create circles with your hips, moving forward, to the sides, and back.
• Continue for 8 breaths, switching directions halfway through.

Cat-Cow

• Come to all fours. Ground down through your palms.
• As you inhale, drop your belly, and bring your gaze up to the sky.
• As you exhale, curl and round your spine, and bring your gaze toward your belly button.
• From here, move your body intuitively, stretching from side to side as you need.
• Continue for 8 breaths.

Downward-Dog Hip Circles

• Start in a tabletop position on your mat.
• Inhale as you lift your hips up high, coming into a downward-dog position.
• Ground down through the soles of your feet and your hands, allowing your hips to be the highest point. Pedal out your dog, lifting one heel, then the other.
• From here, lift your right leg into the air, bend your knee and open up your hip. Then begin to create circles with your hips.
• Continue for 8 breaths, then continue to low lunge on that side.

Low Lunge

• From a downward-dog position, lift your right leg and place your foot in between your hands. Let your back knee, shin, and the top of your left foot rest on the mat.
• Allow your hips to sink down toward the mat, creating a nice stretch.
• Stretch your arms into the air, keeping your biceps by your ears. (If you'd like, cactus your arms open for an extra stretch.)
• Hold for 8 breaths, then repeat downward-dog hip circles and low lunge on the left side.

Rag Doll Pose

• From downward dog, walk your feet up to your hands.
• Release your hands from the mat, and grab opposite elbows.
• Allow your torso and head to hang heavy. Nod your head up and down and side to side.
• Hold for 8 breaths.

Malasana Squat

• Start standing with feet slightly wider than hip-width apart.
• Bend your knees, pivot your toes out, and slowly lower down until your seat is hovering just over the ground. Bring your hands to heart center.
• Hold for 8 breaths.

Boat Pose

• Come into a seated position on your mat.
• Engage your core and begin to lean back, lifting your feet off the floor, balancing on your seat.
• Keep your knees bent or extend them out straight for an extra challenge.
• Hold for 8 breaths, then lie down on your mat, and close your practice with savasana.