Fitness Routine

Fitness and Workout Routine

Exercises and Progressions

Pulling Movements

• Horizontal Pull (Back):
  • Tuck Back Lever → Tuck Front Lever → Back Lever → Front Lever
  • Front Rows
• Vertical Pull:
  • Pull-Ups → Muscle-Up

Pushing Movements

• Vertical Push-Down:
  • Dip → L-Sit → One-Arm Bridge → Human Flag
• Vertical Push-Up:
  • Handstand → Bridge → Handstand Push-Ups
• Horizontal Push:
  • Push-Ups → Frog Stand / Cow Pose → Elbow Lever

Core Work

• Plank → Hanging Leg Raises

Legs

• Squat → Bulgarian Squats → Lunges → Pistol Squats

Cardio (Runs)

• Two runs per week (adjustable based on needs):
  • One long run for endurance
  • One short sprint run for explosive power

Mobility and Flexibility

Upper Body (Shoulders, Wrists, and Spine)

1. Shoulder Dislocates
2. Behind-Back Shoulder Raises
3. Prone Overhead Shoulder Raise
4. German Hang
5. Skin-the-Cat (3 x 3–5 reps)
6. Jefferson Curl
7. Back Bridge
8. Cat / Cow

Lower Body (Hips, Hamstrings, and Knees)

1. Pigeon Stretch
2. Deep Squat Stretching
3. The Pancake
4. Side Split
5. Forward Split
6. Touching Toes

Wrists and Elbows

7. Wrist Extension Stretch (CaliMovement)
8. Wrist Flexion Stretch (CaliMovement)
9. Wrist Circles (CaliMovement)

Full-Body & Functional Mobility

10. First Knuckle Push-Up
11. The Scorpion
12. Knee Protection Exercises (Squat University, Dr. Charlie Johnson)

Meditation

Basic Skills

Diet Plan

Vegetarian, Protein-Heavy Indian Diet

• Lentils (Dal)
• Chickpeas (Chana)
• Paneer (Cottage Cheese)
• Tofu
• Sprouts
• Quinoa
• Nuts and Seeds
• Greek Yogurt
• Soy Products

Reference Links

• Workout Progression Spreadsheet
• Bodyweight Fitness Playground
• Additional Workout Tracker