Round Kick with Wide Squats

The difference between this and normal squat is the distance between the feet. This is a wider squat.

1. Stand straight keeping your feet wide apart than the normal squat.

2. Hold a dumb bell in your hand and hold it in front of your body, a bit low at your groin level.

3. Bend the knees and push your hip down.

4. Hold for two to three minutes.

5. Return to your normal position.

6. Place one leg ahead with hands on your hips as a support for your body.

7. Keeping your body straight, go down.

Today, go for a bowl full of fruits. Avoid bananas, chickoos or grapes, since they contain sugar. After three hours, you can have a bowl of sprouts before lunch time.

Lunch

Experiment with vegetables and different salads today. Try a salad with yoghurt, since it is a healthy option. You can also include a bowl of vegetable soup without cream.

Evening Tea

Have your usual cup of tea. After three hours if you feel hungry you can go for some dry fruits. Avoid cashews as they have high fat content. You can have early light dinner afterwards.

Avoid rice, pasta or noodles and fried foods.

Today your work-out will target upper body.

Warm Up Exercise for Your Upper Body

For warming up your upper body, you need to move your arms and close and open your palms. This will help in stretching your chest, shoulder and bicep. You need to do one set with 25 counts.

Side Lateral with Bicep Curl

This will help you tone your body sides and your biceps. You need a dumbbell for this - for a beginner, dumb bell of 2.5 KG is enough.

If you have been exercising regularly, you may use heavier dumb bells.

1. Hold the dumbbell in your hands. Keep your elbows fixed at your waist level

2. Slowly lift the dumb bell till your shoulder. Make sure you do not move your elbow.

4. Hold for two to three minutes You need to do two sets with 15 to 18 counts in each set.