Workout Plan for Moderates(1)

workout plan for moderates

You can easily workout at home with these simple instructions from our trainer. Remember this is the workout plan for Moderates. If you haven’t followed up on the beginners’ workout plan yet, we recommend you to first follow that and then return to this article for further help. Once you have practised enough on the moderate workout plan, then you must check our other articles for advanced learners.

Precautions:  You must be careful about all your postures because even a slight change in your posture could adverse the effect. Take a 30-second gap between the training exercises. You may also feel cramps or stiffness in muscles, which do happen initially because it is caused due to wear and tear of muscles, but that is just a phase, let’s begin your workout…

Get dressed in the right clothes and shoes, try to use a mat if the floor hurts.


  • Suryanamaskar


Follow the image from step 1 to step 12… 1 repetition of sun salutation finishes after the 12th step. You need to just do 2 repetitions.

  • Jumping Jacks

jumping jacks

In this exercise, you need to be in a standing position with your arms up and your legs out, along with jumps. Both the arms and legs must go in and out together. You must know that while doing this exercise the areas that should feel the workout are the shoulders and the hips. Make sure to keep your knees in the correct position while jumping. Do 2 sets of 30 repetitions in each set.

  • Wide Leg Standing Toe Touch

wide leg standing toe touch

Stand with your feet slightly less than shoulder-width apart. Make sure that your toes are pointing straight forward with your knees aligned over them. Keep your legs straight, but do not lock them. Breathe in and then slowly exhale as you bend from the hips and reach down for your toes. Inhale as you return to your starting position, keeping your belly button pulled in toward your spine. It’s OK to let your back round up a little bit because trying to keep it perfectly straight can strain your lower back in this variation.

When done properly, standing toe touches not only work your abdominal muscles but stretch and work your calves, your hamstrings, your butt and your shoulders. Depending on the variation, they can also offer an effective workout for your obliques. Standing toe touches should be done slowly with an intense focus on your form.

DO 2 sets of 10 repetitions in each set.

After you are done with the warming up, you can read this article for your workout schedule … Now finally we can begin with your workout… Are you excited yet? That’s great…let’s begin?


The above are general workout exercises recommended by professional fitness trainers. If you have any specific query our trainers would be able to help you with them. Write your queries at or WhatsApp at 8860698002.

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This article is solely for informational purposes. Do not self-diagnose or self-medicate, and in all cases consult a certified healthcare professional before using any information presented in the article. The editorial board does not guarantee any results and does not bear any responsibility for any harm that may result from using the information provided in the article.

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