START

This high intensity short duration program is for those fitness freaks who, for want of time, is deprived of quality exercise program. All exercises are performed back to back and meant for experienced men and women only. Always do some marching as warm-up before you start and again end with some marching and stretching

In Office :

1 Jogging -- 2 minuts. 2 Floor push-ups -- 30 reps 3 Wide stance Half Squat -- 50 reps 4 Legs elevated Push-ups -- 20 - 25 reps 5 Lunges -- 15 each leg 6 Hands overhead Side Bend -- 20 each side 7 Hands overhead Goodmorning -- 20 reps 8 Reverse Push-up -- 20 reps

Floor Pushup

At Home :

1 Jogging -- 2 minuts. 2 Floor push-ups -- 30 reps 3 Wide stance Half Squat -- 50 reps 4 Legs elevated Push-ups -- 20 - 25 reps 5 Lunges -- 15 each leg 6 Diamond Crunch -- 20 7 Hands overhead Back Extension -- 20 reps 8 Reverse Push-up -- 20 reps

Side bend