A sample Fitness, Nutrition & Tip
Beginner Full Body Workout (30 mins)
Frequency: 3 times per week
🟩 Warm-up (5 minutes):
• Arm circles – 30 sec forward + 30 sec backward
• March in place – 1 min
• Jumping jacks (low-impact if needed) – 1 min
• Hip circles – 30 sec each side
• Torso twists – 1 min
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🟨 Workout Circuit (Repeat 2–3 rounds)
Do each exercise for 30–45 seconds, rest 15 seconds between exercises.
1• Bodyweight Squats – Legs & glutes
2• Wall Push-ups or Knee Push-ups – Upper body
3• Glute Bridges – Glutes & core
4• Bird Dog – Core stability & back
5• Seated Knee Raises – Abs (can be done on a chair)
6• Standing Side Leg Raises – Hips & balance
7• Arm Circles (forward/backward) – Shoulders
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🟥 Cool Down & Stretching (5–7 minutes):
• Forward fold – Stretch hamstrings
• Quad stretch (standing) – 30 sec each leg
• Chest stretch against wall – 30 sec each side
• Child’s pose – 1 min
• Deep breathing – 1–2 mins
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🟧 Tips for Beginners
• Start slow. It’s okay to do just 1–2 rounds
Day 1 Meal Plan
1st DAY
PB: Lemon juice and cinnamon in lukewarm water
B: Greek yoghurt with oats, chia seeds and berries
S: Green tea, 1 boiled egg and 1 apricot
L: 100gms Chicken breast with french beans and broccoli 1 tsp olive oil and brown rice
S: 7 Almonds and 1 cucumber
D: 100gms Grilled fish with lettuce tomatoe and cucumber 1tsp olive oil and 1/2 avocado
Daily Calorie Total: ~1,300–1,350 kcal
Macros (approx.):
• Protein: 90–100g (great for fat loss & muscle retention)
• Carbs: Moderate
• Healthy fats: From fish, olive oil, almonds, chia
Tip for Weight Loss Success:
• Drink 2–3L water daily
FAQs
Q. a) Best natural remedies for health and psychosocial stress management.
Q. b) WHO recommends 150 minutes of moderate-intensity or 75 minutes of vigorous-intensity physical activity per week (If
allowed by one’s health conditions), or a combination of both.These recommendations can still be achieved even at home,
with no special equipment and with limited space.