From - #ramcharan To say I'm the happiest for having a Babai like you is an understatement.
I'm overjoyed, lucky& blessed to be your nephew. I have learnt to be Honest ,true , simple, genuine & speak from my heart -FROM U.
I truly believe ur the most humble person & a man for the millions. "The power of power is in simplicty and humility."#hbdpspk. mr c isn't very fond of social media therefore I post on his behalf. ๐ I'm proud to be a KONIDELA ๐๐ผ
From – #ramcharan To say I’m the happiest for having a Babai like you is an understatement.
I’m overjoyed, lucky& blessed to be your nephew. I have learnt to be Honest ,true , simple, genuine & speak from my heart -FROM U.
I truly believe ur the most humble person & a man for the millions. “The power of power is in simplicty and humility.”#hbdpspk. mr c isn’t very fond of social media therefore I post on his behalf. ๐ I’m proud to be a KONIDELA ๐๐ผ
Bye bye #ganesha ๐๐ผ pls bless & fulfil everyone’s dreams- specially those with a clear conscience who want to spread positivity & happiness. ๐ #ramcharan
Mr C walking with his loved ones, teaching us goals fr a healthy life ๐ #walkandtalk being lethargic is the onset of most lifestyle diseases. So get moving ! #ramcharan #sittingisthenewsmoking #teachersday
Day 25 of my 30 Day transformation #TransformUrself meet for a walk, workout session or some physical activity rather that over a meal / tea or coffee. Today’s workout was different & fulfilling -a brisk walk with a dear friend @diabhupal ( btw @diabhupal is super fit ) in KBR park – we chatted so much abt art & photography that we didn’t realise we finished 2 rounds in record time. #timewellspent for the #bodymindsoul #kbrpark is the best. Love coming here. ๐๐๐ผ๐ #dia #upasana KBR National Park, Hyderabad
For me, beauty is personal & only skin deep. If ur beautiful from within, u will resonate ultimate beauty. Taking care of urself, grooming & dressing up is important too – it’s an instant mood lifter & confidence booster. Love & reward ur self. Thank u @shriyasom for this wonderful gift – this gift makes me feel super good post the 30 day #transformurself program. If u want to look fab. Contact Contact ๐ป info@shriyasom.com ๐ฑ+91 96405 77111. Her clothes are fitted to perfection, beautiful custom made hand work thats makes u feel great. @shriyabhupal ๐. #loveyourself #ramcharan #healthyfood #healthylifestyle #bodymindsoul
#RallyforRivers #ishafoundation let’s save our rivers. This is a great beginning. Small alterations in our lifestyle can save so much water. Be smart be aware. ๐๐ผ #upasana #sadhguru URLife
I was cooking mattar paneer for Mr C & was shocked to see this. When I ionised/ washed the peas the water turned green. This is extremely dangerous, specially for kids. Bought it from a local vegetable store in Venkatgiri. Pls be careful and cautious of what u eat. Food is suppose to nourish u, not poison u #healthyeating
#eidmubarak So thankful ๐๐ผthat we could give back to this wonderful community by conducting a medical camp at the Dargah today ( this Dargah is meant to be really powerful ) @apollofoundation #eid #eiduladha #hyderabad #touchinglives #apollofoundation #upasana @theapollohospitals Apollo Health City
I had to let u know how great I’m feeling. Super happy. My clothes are loose ๐๐ & im fitting in to them more comfortably. Love this.โค๏ธ 18 days done. #TransformUrself just need get my head around loving the gym ๐
Day 30 of my 30 Day holistic wellbeing transformation #TransformUrself Today is the last day of my program. I feel stronger, leaner and have so much more energy. Not just the physical transformation, but my mind and soul feel much better. Thank you all for supporting me & motivating me through this journey๐๐ผ. @apollolife1 thank you @team.rowan #upasana #apollo
Exercise-Reps
“Ladder Trainingโ
Clean and press x 10
Burpees over bar x 10
Clean and press x 9
Burpees over bar x9
Work down ladder to 1 rep of each
Press ups x 10
Burpees over bar x 10
Press ups x 9
Burpees over bar x 9
Work down ladder to 1 rep of each
Thrusters x 10
Burpees over bar x 10
Thrusters x 9
Burpees over bar x 9
Work down ladder to 1 rep of each
No rest between sets complete everything as fast as possible (take short rest as needed) URLife
Look carefully at the water – this is something that can get u really sick in the long run. This monsoon make sure u double boil ur water before consuming. Add mint & lime to make ur water alkaline & taste better ๐๐ป๐๐ป #stayhydrated #becareful #monsoon
Day 23 of my 30 Day transformation #TransformUrself. Weights today! after my workout I had glutamine. Supplements are an integral part of the complete transformation to help in recovery from the wear and tear after a workout session. My fav – vit c , green tea tablets & omega3. I hate taking amino acids – but hv to sometimes. #upasana @apollolife1 @team.rowan @apollopharmacy @apolloexpert @hollandandbarrettindia
Exercise-Reps
DB tricep press- 12 x 4
Close grip barbell bench press- 12 x 3
Barbell French press-12 x 4
Rope tricep pulldowns- 15 x 3
Barbell bicep curls- 10 x 5
Rope bicep curls- 12 x 3
DB hammer curls- 12 x 3 URLife
Day 21 of my 30 Day transformation #TransformUrself Todayโs workout was completely different to anything Iโve done before. It was challenging & interesting. Complete body transformation is about taking care of urself JUST FOR U. U SHOULD DO THIS ONLY FOR UR SELF, NOT FOR ANYONE ELSE. if you look great, you feel great & if you feel great, you ooze confidence with which you can #conquertheworld @apollolife1 @team.rowan #upasana #apollo #transformationtuesday
Exercise-Reps
Forwards Press โUp Jumps-15
Lateral Press-up Jumps-15
Plyo Press Ups-10
Deficit Press-Ups-5-8
Bent Rows-12
Chin Ups-5-10 (too tough for me )
3 Sets, 1 min rest between each set. URLife
Day 18 of my 30 day transformation #TransformUrself Even though Im in Colombo, working out is not my most favourite thing , will not stop my transformation from fit to healthy. Its all about eating healthy , portion control & sticking to your workout where ever you are. @anushpala @apollolife1 @team.rowan #upasana #apollo
Since I had company was motivated to do the whole set 5 times.
Exercise- Reps
Squats-20
Lunges-15
Sprint-30 secs
Shoulder jacks-30
Jumping jacks-15
Speed squats-45
Plank-60 secs
Sit ups-20
Bicycle crunches-45 secs
Repeat 3 sets, 1 min rest in between each set. Colombo, Sri Lanka
Day 22 of my 30 Day transformation #TransformUrself Checked my body fat im down by 4% another 2-3% is my target. ๐ช๐ปapparently that can happen only by lifting weights – my choice – light weights more reps #upasana @apollolife1 @team.rowan . . Exercise-reps
Lat Pull Downs-12 x 4
Machine Rows-12 x 4
Dumbbell Rows-12 x 3
Rear Delt Flys-15 x 3
1 min rest between sets
Increase the weight with each set URLife
Day 24 of my 30 Day transformation #TransformUself #hateweights The focus today-chest. @apollolife1 @team.rowan #upasana #apollolife
Exercise-Reps
Dumbbell chest press-12 x 5
Bench press- 12 x 4
Cable Flys- 15 x 4
Plate Crusher- 10 x 3 URLife
Was so wonderful to have lunch with The Hon @rogercookmla . He’s a huge believer in #mentalwellness – his mAntra for staying fit & de- stressing is – triathlons & biking ! Thank you, ur such an inspiration to many ๐๐ผ #TransformUrself Hyderabad
Day 20 of my 30 Day transformation #TransformUrself. Lower body conditioning today. My focus is to tighten & increase the muscle tone of my legs. My special smoothie recipe available at #thegardencafeorganic @apollolife1 @team.rowan #upasana #apollo
Exercise-Reps
Lower Body Conditioning
Low Pulse Squat-60
Get-Ups-15
Crab Lateral Walk-45 secs
Lunge Pulses- 20 each leg
Single Leg Hip Thrust-30 each leg
Single Leg Hip Circles-30 secs per leg
Backwards Bear Crawl- 45 secs
Frog Squats-45 secs
4 sets, 1 mins rest between sets URLife
Day 27 of my 30 Day transformation #TransformUrself. Working on the core today @apollolife1 @team.rowan #upasana #apollo
Hanging knee raises-12 x 5
Plate side bend-15 x 3
Rope crunches-15 x 4
Plate rotations- 20 x 3
Decline sit ups with plate-15 x 3
60 – 90 seconds rest in between exercises. URLife
Day 26 of my 30 Day transformation #TransformUrself. focus today was legs and glutes @apollolife1 @team.rowan #upasana #apollolife
Exercise- Reps
Squats -10 x 10 reps (use 75-85% weight of 1 Rep max)
60 seconds rest in between sets
Single Leg press-15 x 1
Hamstring curls-15 x 3
Barbell hip thrusts-15 x 3
Day 28 of my 30 Day transformation #TransformUrself #2moredays ๐stronger tighter leaner ! Working the shoulders today @apollolife1 @team.rowan #upasana #apollo
Exercise-Reps
Arnold shoulder press- 12×3
Shoulder press-12×2
Barbell upright row-15×2
Leaning lateral raise-12×3
Cable front raise-12×2
60-90 seconds rest between exercises. URLife
This is what I call great #worklifebalance . Well done @vishnuraju1 ๐๐ป๐ช๐ป ur an inspiration to many. Taking care of urself is so important, every successful person has a hobby like Vishnu’s is cycling, Mr. C’s is Horse Riding ๐. U must pursue an active hobby to stay fit mentally & physically. #transformUrself & take time out to improve urself. #upasana #ramcharan @apollolife1 URLife
Hate this work out. But still did it – dads b day. Day 19 of my 30 Day transformation #TransformUrself Today I worked on my abs and cardio to work off all the colombo indulgences. @apollolife1 @team.rowam #upasana #apollo
Exercise-Reps
Cardio Abs
Mountain Climbers-45 secs
V-Ups-45 secs
Side Plank Leg Raise-45 secs
Reverse Crunch-45 secs
Tuck Jumps-45 secs
Spidermans-45 secs
Mountain Climbers-Cross Body-45 secs
Tombstone-45 secs
High Knee Sprint-45 secs
3 sets, 30 seconds rest between each set. URLife
Day 17 of my 30 Day transformation #TransformUrself. The conditioning circuit required long endurance and made me work on my stamina @apollolife1 @team.rowan #upasana #apollo
Now off for the weekend for dads b day.
Exercise-Reps
Press Up into Rotation
Skaters
Bunny Hop
Donkey Kicks
Kick Sits
Mountain Hoppers
Lying Oblique Raisers
4 sets, 1 minute each exercise URLife
