- [5:00 - 7:30] Chanting of Hare Krishna Mahamantra
- [7:45 - 9:30] Workout (Plan mentioned below)
- [9:30 - 10:00] Fresh and Up; Doing all the Aartis; Completing the breakfast
- [10:15 - 11:15] Listening to a lecture
- [12:00 - 20:30] Office work (very religiously and diligently)
- [20:30 - 21:00] Fresh and Up; Completing the dinner
- [21:00 - 22:00] Reading Prabhupada books
- Jumping jacks
- Arm circles
- Leg swings
- Arm swings
- Hip circles
- Bodyweight squats
- Walking lunges
- Brisk walking
- Jogging in place
- Cycling at a low resistance
- Jump rope
- Step-ups
- Warm-up: 5-10 minutes of light cardio
- Strength Training: Focus on upper body exercises like push-ups, dumbbell presses, and rows. 3 sets of 10-12 reps for each exercise.
- Cardio: 30-45 minutes of your choice (running, cycling, or elliptical).
- Cool down and stretching: 10-15 minutes.
- Warm-up: 5-10 minutes of light cardio.
- Strength Training: Concentrate on lower body exercises like squats, lunges, and leg curls. 3 sets of 10-12 reps for each exercise.
- Cardio: 30-45 minutes.
- Cool down and stretching: 10-15 minutes.
- Warm-up: 5-10 minutes of light cardio.
- Core Exercises: Include planks, Russian twists, and bicycle crunches. 3 sets of 10-15 reps for each exercise.
- Cardio: 30-45 minutes.
- Cool down and stretching: 10-15 minutes.
- Warm-up: 5-10 minutes of light cardio.
- Strength Training: Incorporate full-body exercises like kettlebell swings, burpees, and push presses. 3 sets of 10-12 reps for each exercise.
- Cardio: 30-45 minutes.
- Cool down and stretching: 10-15 minutes.
- Warm-up: 5-10 minutes of light cardio.
- Active Recovery: Engage in yoga or light stretching to promote flexibility and recovery.
- Cardio: 30-45 minutes of low-intensity, steady-state cardio.
- Cool down and stretching: 10-15 minutes.
- Warm-up: 5-10 minutes of light cardio.
- High-Intensity Interval Training (HIIT): Perform exercises like high knees, mountain climbers, and jump squats in short bursts with brief rests in between. 3-4 sets of 20-30 seconds per exercise.
- Cardio: 30-45 minutes.
- Cool down and stretching: 10-15 minutes.
- Take a well-deserved rest to allow your body to recover and prepare for the upcoming week.
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