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Exercise Regime

The 6-Week Body & Mind Strength Plan aims to stabilize the body, build stamina, and enhance strength over six weeks through a structured weekly exercise and diet regimen. Each week progressively increases jogging time, strength exercises, and emphasizes recovery and hydration. Mind training through affirmations and meditation is also included to support mental resilience and consistency.

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16 views2 pages

Exercise Regime

The 6-Week Body & Mind Strength Plan aims to stabilize the body, build stamina, and enhance strength over six weeks through a structured weekly exercise and diet regimen. Each week progressively increases jogging time, strength exercises, and emphasizes recovery and hydration. Mind training through affirmations and meditation is also included to support mental resilience and consistency.

Uploaded by

hassanrajputpas
Copyright
© © All Rights Reserved
We take content rights seriously. If you suspect this is your content, claim it here.
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Download as PDF, TXT or read online on Scribd
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6-Week Body & Mind Strength Plan

Purpose
Weeks 1-2 -> Stabilize your body (no BP drops, no dizziness)

Weeks 3-4 -> Build stamina (longer runs, stronger breathing)

Weeks 5-6 -> Build strength (muscles, heart, mind, resilience)

Weekly Plan Overview


Week 1: 5 min jog + 15 min walk | Light stretching only | 1 rest day

Week 2: 7 min jog + 13 min walk | Add 5 pushups + 10 squats | 1 rest day

Week 3: 10 min jog + 10 min walk | 8 pushups + 15 squats + 20 sec plank

Week 4: 12 min jog + 8 min walk | 10 pushups + 20 squats + 30 sec plank

Week 5: 15 min jog + 5 min walk | Full body strength exercises

Week 6: 18-20 min jog | Full body + extra exercises

Daily Routine
Morning: Water + salt + lemon, 5-min warm-up

Running: Jog light, walk to cool down

After Exercise: Banana or dates + breakfast

Strength: Pushups, squats, planks

Recovery: 1 full rest day weekly, 7-8 hrs sleep

Diet Guidelines
Breakfast: 2 eggs + roti or oats

Lunch: Rice/roti + chicken/beef/daal + vegetables

Snack: Nuts or yogurt

Dinner: Light roti + sabzi or khichri

Fluids: 2-3 liters water daily


Mind Training
Morning and Night: Affirmations - 'I am becoming stronger every day.'

Optional: 5-min breathing meditation.

Mindset
Slow is fast.

No comparison.

Respect rest.

Consistency over intensity.

Reality Check
Week 1: Tired, sore, weak

Week 2: Slight improvement

Week 3: Noticeable stamina gain

Week 4: Confidence rise

Week 5: Body feels powerful

Week 6: Stronger, sharper, disciplined

Final Words
Strong bodies are built with weak moments - never forget this.

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