Getting into week #2 of transformation. Fired up!

Week 1 Recap

Weight loss

Rai: 1 to 1.5 kg

Saroch: 500 grams

Learnings:

Focus on both cardio and strength training, try dividing them equally in time

Try to shorten the time between rep breaks, mix them with core/box/cardio exercises to keep that heart rate running

Focus on diet intake, avoid mindless snacks!

Increase the intensity of the workouts by knowing your current hard zone and pushing the limits

• Lift heavier weights
• Increase the average pace during the run - start slow with your comfort zone and slowly increase your speed (decrease your pace)

Focus on reshaping the body - heavier weights/low rep exercises for more lean muscle tissue

Week 2 Schedule Rai:

Calorie burn / day from exercises - 1600 kcal

Inside the gym

• Indoor run for slightly over 2 miles
• Strength training (power exercises with pull ups, box etc in breaks) for 40 mins
• Elliptical for 10-15 mins
• Functional training using adidas training app

Outside the gym

• 4 mile run (approx 45 mins) with sprints

Week 2 Schedule Saroch:

Keep to the last week's schedule with change of timings

Focus on more cardio than before

Credits:

Intro Song - Believer (Imagine Dragons)