7:30
Автор: Shape up your life
Загружено: 2025-11-18
Просмотров: 32805
Aaj ke vlog me maine apni early morning routine share ki — 7:30 AM ka healthy breakfast, uske baad 9:30–10 AM ka full Monday workout routine.
Agar aap bhi week ki shuruaat healthy banana chahte ho toh yeh video aapke liye perfect hai.
Ghar par simple equipment ke saath kaise effective workout kar sakte hai, woh bhi detail me share kiya hai.
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🍽️ My Pre-Workout Healthy Breakfast (7:30 AM)
Simple, light aur energy-giving breakfast
Workout se pehle kya khana chahiye — practical ideas
Monday workout... 1. Squats with dumbells – 12 reps × 3 sets
2. Rod deadlifts – 10 reps × 3 sets
3. Shoulder press (dumbbells) – 12 reps × 3
4. Bent-over row (rod ya dumbbell) – 12 reps × 3
5. Stepper marching (2 mins × 2 rounds)
Cool down – 3 mins stretch
Tuesday workout... 1. Stepper cardio – 3 mins
2. Side step + arm raise – 45 sec × 3 rounds
3. Slow mountain climbers – 20 reps
4. Plank (20–30 sec)
5. Standing oblique crunch – 15 reps × 2
Cool down
Wednesday workout... 1. Kettlebell deadlift – 12 reps × 3
2. Kettlebell swing (light weight) – 15 reps × 3
3. Step-ups on stepper – 12 reps each leg × 2
4. Glute bridges – 15 reps × 3
5. Standing calf raises – 20 reps × 2
Cool down
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