Fitness Drive

Surgery can take a toll on your life. You feel incapacitated, weak and helpless.
I was restricted to the bed for three months without much movement.
And movement is my oxygen.
Support from the family, pure grit and a compassionate physiotherapist can help you recover faster.
Working the upper body with basic calisthenics and rehab for the lower body can work wonders.
The comeback has to be stronger than the setback.
Grateful 🙏🏻 to the Almighty for restoring my mobility. Life is short make every day count ☝🏻

# recovery # rehab

GYS : Gymless Yet Strong
Upper Body Workout

Perform a full body dynamic mobility warm up.
A) Deficit Push-ups
20 reps x 4 sets

B) Inverted Rows
15 - 20 Reps 4 sets

C) Dips 2-4-6-8-10 = 30 reps 2 Ladders
60 reps

D) Chin ups - 5 Reps - 3 sets
Cool Down/ Stretch

GYS : Gymless Yet Strong Lower Body Workout
Perform a full body dynamic mobility warm up before you attempt this workout.
Lower Body Workout :-
A) Superset
Squats - 12 reps
Lunges - 6 -Reps each side
5 sets
B) Elevated Hip Thrusts -
15 reps 4 sets
C) Step Ups - 10 reps secs each side - 3 sets
D) Planks 30 secs 3 sets

Make sure you perform a cool down or stretch at the end of the workout.

GYS : Gymless Yet Strong
Upper Body Workout

Perform a full body dynamic mobility warm up.
A) Dips :
10 reps x 4 sets

B) Pull-ups :
10-8-6-4-2 x 2 sets
(30 reps x 2 = 60 reps)

C) SUPERSET
Inverted Rows :
12 reps x 4 sets
Triceps Extensions :
12 reps x 4 sets
Cool Down/ Stretch

GYS : Gymless Yet Strong Lower Body Workout
Perform a full body dynamic mobility warm up before you attempt this workout.
Lower Body Workout :-
A) Bulgarian Split Squats - 10 reps 4 sets each side
B) Goblet Squats
15 reps 4 sets
C) Kettlebell Deadlift
10 reps 4 sets
D) Kicks - Bounds - Plank - Side Plank
Make sure you perform a cool down or stretch at the end of the workout.

GYS : Gymless Yet Strong
Upper Body Workout

Perform a full body dynamic mobility warm up.
A) Pull-ups -
8 - 10 Reps 8 Sets

B) Elevated Push-ups
20 Reps 10 sets

C) Inverted Rows
15 Reps 3 sets

Cool Down/ Stretch

Blood 🩸 Sweat 💧 Years 🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️

Fitness is a journey, it’s not a destination.
One believes that the START is the most BRUTAL PART.
Laying the foundation of strength is tough. Your body needs to break out of its rigid mould and embrace a stronger, sharper, leaner, meaner self.
It’s excruciatingly painful.
But the beauty of this metamorphosis is,”YOU ARE BORN AGAIN.”
Your previous less active, average, weak self is demolished and for good reason.
You are extremely PROUD of who YOU HAVE BECOME.
But to keep moving on this rugged terrain is an UPHILL TASK.
Besides there are multiple paths to reach the PEAK of this FITNESS SUMMIT.
You have to create your own path to get stronger, faster and more efficient.
It’s way more challenging than you have imagined. But you have AGE and ENERGY in your arsenal of strength.
On this warpath there will be moments of PAIN, ANGUISH and DISAPPOINTMENTS.
You have to have the courage to ENDURE the CUTS, BRUISES and BREAKDOWNS of the mind, body and the soul.
After countless injuries and setbacks, bleeding, facing your inner and outer demons you must keep fighting this RUTHLESS WAR.
It’s takes BLOOD, SWEAT, TEARS and insurmountable YEARS to HOLD YOUR GROUND.
If you SURVIVE, you should bow down to the ALMIGHTY with grace and gratitude for helping you face these brutal encounters.
No matter how RUSTY your weapons may have become,you have to TRUST YOUR INSTINCTS. You must BELIEVE that YOU and YOU ALONE can WIN THIS FIGHT of STRENGTH and RESILIENCE.

The one lesson that this journey has taught me is that strength is not harnessed only by developing the body but by sharpening the mind and the soul.
With age your body may be broken but you can FIGHT THE FIGHT if you have a MIND OF STEEL and an ARMOURED SOUL
Start Strong, Get Stronger and Fight the Fight 👊🏻🩸💧🙏🏻💪🏻🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️🏃🏻‍♂️

MAN’ BEST FRIEND:
“Friends may come and friends may go, but only the pull and dip bar will show you the light to fight the biggest setbacks in your life.”

Last year I underwent a knee surgery for a meniscus tear.
For a man who is synonymous with the word “RESTLESS”, this was a serous blow.

It was one of the darkest nightmares of my life.
I have a loving and caring family but the road to recovery was long, uphill and lonely.
Without MOVEMENT…..life is DEAD.
A surgery not only leads to the stagnation of the body and the mind, but also the heart and the soul.
But when strength and resilience is your single- minded goal only two friends will stand by you.

The PULL-UP BAR and the PARALLEL BAR held my hand and brought me back to life.
Make them your TRUE BEST FRIENDS and when life makes you BEND and there’s no where else to go, hold their hand, and they will remind you that you can still GRIP, GRIND and GROW.

NO JUNK IN MY TRUNK

Weekends parties, birthdays, anniversaries, family get together’s don’t end well.
You get a massive JUNK HANGOVER 🤪🤪🤪.
How do you deal with it.
GUILT 😔. Not me 🙄.

I will always BOUNCE BACK on Mondays with an intelligent workout that will BURN 🔥🔥🔥🔥 ALL THE JUNK IN MY TRUNK.
I perform the BBB -
Build 🏋️‍♀️Box 🥊Burn🔥
A Lethal attack on Fat.
I use the best
1. KETTLEBELL COMPLEXES
2. BODYWEIGHT CONDITIONING EXERCISES
3. BOXING 🥊 FINISHERS

I Burn 🔥 all the Junk and Earn the right to stay LEAN, RIPPED and ATHLETIC atleast till the next WEEKEND.
Stay Lean and Clean.
Simply
🏋️‍♀️BOX 🥊BURN 🔥🔥🔥🔥
loss

Strong Girls at Cocoaberry:
I had the wonderful opportunity to train some really strong, athletic and exuberant girls at Cocoaberry.
Cocoaberry is a premium Talent Agency and Model Training Academy run by supermodel Alesia Raut and Anjali Raut.
We started the workout session with some basic guidelines and a dynamic mobility warm-up.
The girls performed some body weight strength training exercises with impeccable form.
Posture, core activation and intra-abdominal breathing were emphasised to enhance balance, spinal stability and strength.
We ended the session with a heart racing boxing 🥊 workout while highlighting some self defence movements, followed by some stretching.
The girls at Cocoaberry exuded strength, energy and an athletic spirit to learn, grow and realise their true potential.
I would like thank Alesia Raut and Neha Saluja Mehta for giving me this opportunity.
Start Strong 💪🏻, Get Stronger 💪🏻💪🏻🏃🏻‍♀️🏃🏻‍♀️🏃🏻‍♀️