Day 8 of my 30 day transformation #TransformUrself with the housewives of #domakonda was a really special experience. They do so much to support their families, it was time they took care of themselves. Not moving ( lethargy )is the new disease cropping up with these semi urban woman. move to make india strong & healthy. @apollolife1 @team.rowan #upasana #apollolife
Exercise- Reps
Sprint – 30 sec
Squats-25
Oblique side bends- 25 (each side)
Oblique twists- 25
Lunge into bicep curl- 24 (alt)
Vertical arm reaches- 50
Shoulder jacks-30
Repeat 4 times, 2 minute rest between sets
5 minute meditation and breathing afterwards. Domakonda Fort and Village Development Trust
Congrats on #jayajanakinayaka 👌🏻👍🏻Day 07 of my 30 day transformation #TransformUrself with @rakulpreet who’s from a military background. Her discipline dedication & motivation towards working out is all what I need now @apollolife1 @team.rowan #upasana #apollolife
Exercise-Reps
DB Squat-15
DB Shoulder Press-15
DB Bent Over Row-15
DB Chest Press-15
DB Romanian Deadlift-15
DB Bicep Curls-15
Triceps Dips-15
Leg Raises-15
Sprint- 30 seconds
*DB is Dumbbells
3 rounds per circuit, 2 min rest between sets. URLife
Day 11 of my 30 day transformation #TransformUrself. Focus on finding ur inspiration – Mr C is my inspiration 😘 @apollolife1 @team.rowan #upasana #apollolife
#ramcharan
Exercise- Reps
Jump Squats-20
Wide Low Squat pushes-20
Windscreen Wipers-20
Glute bridges-20
Low in out Jacks-30
Flag Drops-3
Split Squat-10
Abductor Plate Lifts-20
V-sit ups-15
Repeat 3 rounds, 60 seconds rest in between sets
Day 11 of my 30 day transformation #TransformUrself. Focus on finding ur inspiration – Mr C is my inspiration 😘 @apollolife1 @team.rowan #upasana #apollolife
#ramcharan
Exercise- Reps
Jump Squats-20
Wide Low Squat pushes-20
Windscreen Wipers-20
Glute bridges-20
Low in out Jacks-30
Flag Drops-3
Split Squat-10
Abductor Plate Lifts-20
V-sit ups-15
Repeat 3 rounds, 60 seconds rest in between sets
Celebrating #IndependenceDay at my ancestral home #domakondafort with my grandfather. Will cherish these moments forever. 🙏🏼 #upasana love the people here so warm & welcoming. Domakonda, India
So proud of Mr C #ramcharan 😘😘😘 #happybirthday Mamaya #chiranjeevi #syraanarsimhareddy – the first freedom fighter. Proud privilege to hv the legend of Indian cinema @amitabhbachchan ji in the film as well 🙏🏼
Meet Sam @samir_jaura personal trainer to all the young fit healthy celebs from @shahidkapoor @priyankachopra @faroutakhtar #maheshbabu @namratashirodkar #ramcharan
He’s in Hyderabad @apollolife1 to #transformurself to a healthier u Call 04023559090 or visit www.apollolifestudio.com #apollolifestudio #upasana #apollolife URLife
#happy70thindependenceday love our country. #empowerhealthcare
#salutetheguardians #medvarsityonline @theapollohospitals @apollolife1 #upasana Apollo Health City
Day 14 of my 30 Day Transformation #TransformUrself Today is a very special day, its Mamaya’s birthday! 🎂I know I will be indulging, so this is my chance to work it off. It is important not to skip your workout no matter what. It’s a very busy day so I requested Rowan for a quick but effective fat burning circuit. @apollolife1 @team.rowan #upasana #apollo
Exercise-Reps
Hip Drops- 14
Side PLanl-30 seconds each side
Monkey Squats-20
Plank Reaches-30
Ball Slam Side-10
Ball Rotations-20
Ball Shoulder Throws-14
Kick Sits-20
Crab Walk-30 seconds
Repeat 3 times, 1 min rest in between URLife
Day 15 of my 30 day transformation #TransformUrself Today we swam followed by a core centric workout. This is a great alternative when it’s pouring outside and also works a new set of muscles. @apollolife1 @team.rowan #upasana #apollo
Exercise-Reps
Canoe Row
Bar Leg Raise
Bar-Knee Chest
Bar-Rotation
Plank Bar Pull Through
Plank Bar Row
1 minute each exercise, 4 sets with 2 mins rest between each set. URLife
Day1 of my 30 DayTransformation – did this whole set 3 times. #TransformUrself Hectic but worth it. Need all the motivation ! Send me ur work out videos as well. Exercise – Sets – Reps
Burpees -3-10 reps
Shoulder Jacks – 3 – 30 reps
Side plank – 3 – 30 sec each side
High knee Sprint – 3 – 30 sec each side
Bear crawl -3 – 30 sec each side
Leg raise – 3 – 15 reps
X-jumps – 3 – 10 reps
Ski Jumps – 3 – 20 reps
Plank punch – 3 – 20 reps
Side Suicides – 3 – 20 reps
Grasshopper – 3 – 20 reps
Mountain climbers – 3 -30 reps
Perform all exercises in order with no rest in between then take a 2 minutes rest between sets @apollolifestudio @team.rowan #apollolife #upasana
Day 16 of my 30 day transformation #TransformUrself In this fat burner circuit, remember to move slowly through the reps no rest in between. @apollolife1 @team.rowan #upasana #apollo
Exercise-Reps
DB Push-press-15
DB Shoulder Lateral Raise-15
Back Extentions-15
DB Chest Press with Twist-15
DB Hamstring Row-15
DB Triceps Overhead Extension-15
DB Hammer Curls-15
Plate Oblique Rotations-20
Sprint-60 Seconds
4 rounds per circuit, 45 seconds rest after each circuit. URLife
Day 2 of my 30 Day transformation #TransformUrself lower body focus! take care of ur knees, they hv to last u several years. If u hv an injury or pain let our specialised sports physio team @apollolife1 help u with queries . It’s always better to work out on soft surfaces ( personally hate the treadmill ) @team.rowan #apollolife #upasana
Did this whole thin 3 times #transformationtuesday
Exercise – Reps
Squats – 30
Plank – 30 seconds
Stepping Lunges – 30
Sit Ups – 30
Squat Jumps – 15
Static Hold – 30 seconds
Lateral lunge – 20
15 Seconds rest
Jumping Lunges – 20
15 Seconds Rest
Plank Jacks – 20 URLife
Thank u kiran aunty for ur warm inspiring words. Will def follow ur tips. Thank you for visiting the garden cafe @apollolife1 & believing in #transformUrself for complete wellbeing. #kiranmazumdarshaw @apollolife1 URLife
FINALL MY DIET #TransformUrself. thanks a million @ilvreddy [email protected] this easy, wholistic, predominantly Indian food diet is really helping me stick to the plan & reach my goal. If u want a diet write in to @ilvreddy 😁Day 09 is about concentrating on the upper body @apollolifestudio @team.rowan #upasana #apollolife
Exercise-Reps
DB Push-Press- 15
DB Shoulder Lateral Raise-15
Back Extentions-15
DB Chest Press with Twist-15
DB Stiff leg Deadlift-15
DB Triceps Overhead Extention-15
DB Hammer Curls-15
Plate Oblique Rotations-20
Sprint-30 seconds URLife
FINALL MY DIET #TransformUrself. thanks a million @ilvreddy [email protected] this easy, wholistic, predominantly Indian food diet is really helping me stick to the plan & reach my goal. If u want a diet write in to @ilvreddy 😁Day 09 is about concentrating on the upper body @apollolifestudio @team.rowan #upasana #apollolife
Exercise-Reps
DB Push-Press- 15
DB Shoulder Lateral Raise-15
Back Extentions-15
DB Chest Press with Twist-15
DB Stiff leg Deadlift-15
DB Triceps Overhead Extention-15
DB Hammer Curls-15
Plate Oblique Rotations-20
Sprint-30 seconds URLife
This is Kiran Divi (COO Divi Labs ) a pharma tycoon & an inspiration to corporate india. Fr him success was not only about business but also taking control of his health. He lost 35 kgs #transformUrself & has kept it off by continuing to train with Jackson @jackson_master1 @apollolife1 . He’s strong, fit, has a sharp mind & high energy levels. Way to go kiran 👍🏻💪🏻. It takes a lot to make it to the gym despite ur hectic travels & work schedule. 👍🏻 #motivation #inspiration URLife
Day 12 of my 30 day transformation #TransformUrself As we progress, every workout needs to be harder than the previous one. This way we continue to burn body fat and build lean muscle tone. Increase the intensity by increased reps, decreased rest, heavier weights and decreased rep speed. @apollolife1 @team.rowan #upasana #apollolife
Exercise- Reps
Fat Burner Circuit 1
DB Squat -15
DB Shoulder Press-15
DB Bent Over Row -15
DB Chest Press-15
Tricep Dips-15
DB Bicep Curls-15
Leg Raises-15
Sprint-30 seconds
4 rounds per circuit, 45 seconds rest in between sets. Choose a heavy weight. URLife
Day 4 of my 30 day transformation #TransformUrself. Today is all about upper body strength. Lighter weights & more reps is the key to well toned arms. Don’t forget warming up and cooling down before and after the workout. @apollolife1 @team.rowan #upasana #apollolife
Exercise-reps
Tricep dips-20
Slow leg raises-5
Tricep extensions-20
L-hold (left leg) – 30 secs
Tricep press-20
L-hold (right leg)- 30 secs
Back extensions-15
Bicep curls-20
Criss cross abs-30
Bent row-20
3 sets- rest 60 seconds between sets URLife
Day 6 of my 30 day transformation #TransformUrself complete focus on working out today. Even the rain shouldn’t stop you. @apollolifestudio @team.rowan #upasana #apollolife
Exercise- Reps
Sprint up the hill
Walk down the hill
Perform 4 sprints up the hill, which is 1 set.
There are 8 sets of this.
Squats-20
Alternating lunges-20
Push ups-20- too sore so I did triceps.
Sit-ups- 20
1 min rest
3 sets Apollo Health City
Warm up – 15 min followed by this whole set 7 times! Today is all about enjoying the beauty of #hyderabad . The weather is just perfect. It’s about #transformurself #bodymind&soul .the meditation really helped me be more productive through the day 👍🏻. Btw 15k steps is a bit much @team.rowan – I’m clocking 12k but still feeling the difference 😁. #upasana #apollolifestudio #lovehyderabad @apollolife1 URLife
Day 10 #TransformUrself. Thanks @ilvreddy [email protected] for this vegetarian diet. I alternate between both 😁 weight, body fat & muscle check coming up soon. 🤞🏻@apollolife1 @team.rowan #upasana #apollolife
Exercise-Reps
Fat Burner Circuit
DB Squat- 15
DB Shoulder Press-15
DB Bent Over Row-15
DB Chest Press -15
DB Romanian Deadlift-15
Tricep Dips -15
DB Bicep Curls-15
Leg Raises-15
Sprint-30 seconds
*DB is Dumbbells
3 rounds per circuit, 2 minute rest between sets.
*choose a heavier weight than last time (5kg instead of 4 kg) URLife
Day 5 of my 30 day transformation #TransformUrself. The last 4 days have taken a toll on me. I am sore but determined to reach my goal. The toughest thing is to change my mindset to believe that workout is actually a destress mechanism. @apollolife1 @team.rowan #upasana #apollolife
Exercise- Reps
Up Downs- 45 seconds
Oblique Hip Drops- 12
Plank Rotations- 15
Lawn Movers-12
Sprint-30 seconds
Walk Outs- 45 seconds
Ab Breakdown- 20
Bicycle crunches- 30 seconds
Flutter kick- 45 seconds
Sprint-30 seconds
Repeat 3 times URLife
Day 13 of my 30 Day Transformation #TransformUrself. This is the next Fat Burner Circuit. Don’t forget to warm up before and cool down after the workout. @apollolife1 @team.rowan #upasana #apollolife
Exercise-Reps
Split Squat-15
Cuban Press-15
DB Pullover-15
Plyo Press-15
Single Leg Deadlift-15
Tricep Kick back-15
Bicep Drag Curls-15
Russian Twist-15
4 rounds, 1 minute rest in between each round URLife
