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7 Tips How To Lose Weight Fast For Teenagers At Home, How To Lose Weight Teenagers
January 20, 2017|Weight Loss Snacks

7 Tips How To Lose Weight Fast For Teenagers At Home, How To Lose Weight Teenagers

7 Tips How To Lose Weight Fast For Teenagers At Home, How To Lose Weight Teenagers

How to lose weight fast for teens.

Teenagershave a lot of energy ,and can very easily lose a lot of weight in a relatively shortperiod of time.

Even though, teens are always surrounded by unhealthy food choices.

In thisvideo I will be sharing with you 7 steps for fast weight loss for teens.


Start eating breakfast.

Some teens thinkskipping breakfast is a quick way to shed pounds.

However, eating breakfast will jumpstart your metabolism and prevent overeating during the day.

Chose a meal that has proteinfor staying power, such as an egg white omelette with mozzarella cheese, fruit and milk.

High-fiberfoods, such as whole wheat toast or whole wheat cereal are also good options.

2 Watching your drinks Too many sodas, juicesand sports drinks can really add up.

Replace them with water.

You should have at least8 glasses of water a day! Water rinses out unwanted toxins from your body and keeps yourbrain sharp.

It keeps you hydrated.


Filling up on fruits and veggies Most fruitsand vegetables are high in fiber and nutrients while low in calories.

That means you'll fillup faster and eat less.

Try having fruit as snacks or before meals to cut calories withoutfeeling hungry.


Avoid fast food There's nothing wrong withhaving an occasional burger and fries, but avoid having those types of foods every day.

Make them a treat that you only have every now and then.


Avoiding mindless snacking If you get hungryin the afternoon, keep your snacks healthy by avoiding candy, cookies, and other temptingsweets.

Also, pay attention to other reasons you may eat, like being bored, tired, or feelingblue.

Emotional eating only makes things worse and doesn't make your problems go away.


Exercise every dayGet at least 1 hour of exercise every day, even if it is just taking a long walk.

Choseactivities that you enjoy.

An easy way to lose weight quickly and meet the daily physicalactivity requirement is by joining an after school athletic team.

Basketball, tennis,track and other organized activities will assist in burning calories and losing weightquickly.

Enlist your friends to join you on your journeyto weight loss.

If you're embarrassed about asking them to help you out, just ask if theywant to go to the gym with you.

And don't spend your days sitting on the couchwatching TV! Fast weight loss will only be achieved with diet and exercise.

Source: Youtube

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How to Stop Cravings and Snacking at Night – Tips to Lose Weight Fast
January 18, 2017|Weight Loss Snacks

How to Stop Cravings and Snacking at Night – Tips to Lose Weight Fast

How to Stop Cravings and Snacking at Night – Tips to Lose Weight Fast

To get more tips to crush those cravings,go here: http://www.


Com/LoseFat How do you stop your cravings? You know how there are times when you just feel like eating fries, or just a scoopfrom that tub of ice cream? We all have cravings, and it's hard to resist.

We maintain a healthy diet with self-discipline, onlyto fall to the temptations of our cravings and completely destroy the workouts that we'vebeen conscientiously doing.

What if there is a way to crush those cravings, so that you'll still be on track? To get a complete system to destroy those temptations, check out thissite: http://www.


Com/LoseFat Stop Food CravingsFood Cravings Snacking at Night Lose Weight Fast.

Source: Youtube

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How To loss weight At Home || CHIA SEEDS FOR WEIGHT LOSE
January 13, 2017|Easy Fat Burning Exercise

How To loss weight At Home || CHIA SEEDS FOR WEIGHT LOSE

How To loss weight At Home || CHIA SEEDS FOR WEIGHT LOSE

Do you want to lose your weight.

You might have tried many exercises and followed strict diet if you want to lose your weight by simple and natural ways then watch this full video.

today i'm going to share weight loss by chia seeds.

chia seeds are also known as subja seeds and sweet bhasil seeds sweet bhasil seeds helps in reducing weight these seeds helps to get flat belly , these subja seeds helps in reducing bad cholesterol and promotes good cholesterol these seeds regulates blood flow, these basil contains more fiber and it helps in weight loss these are powerhouse of antioxidants these seeds promotes immune system and regulates digestive system these seeds are rich source of iron copper calcium phosphorus and these seeds regulates insulin and cures diabetes these are good for weight loss let's start the process take chia seeds into a bowl , add some water and soak Chia seeds for half an hour after Hafner take sokked basil seeds mix in one glass of water stare it well these basil seeds are having omega-3 fatty acids helps to reduce weight loss daily you can take this glass of water and you can reduce your weight in short period you can take these seeds in draft form you can add in juices,salads and also can add in your soup these basil seeds reduces weight and promotes good health you can get quick results Oh.

Source: Youtube

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My Diet Plan, How to Lose Weight and Gain Muscle At The Same Time Fast, More Diet Tips! 2016
January 12, 2017|Dieting Tips

My Diet Plan, How to Lose Weight and Gain Muscle At The Same Time Fast, More Diet Tips! 2016

My Diet Plan, How to Lose Weight and Gain Muscle At The Same Time Fast, More Diet Tips! 2016

What's going on everyone? This is Carlo The Solution as in the Solution to fitness and today, I'm gonna share with you another diet plan.

So I just woke up and one of the most popular videos on my channel is my diet plan that I posted last year.

Cause right now it is currently climbing at 300,000 views.

So I figured, why not do another diet plan video I don't think it's gonna get the same results as that one but I decided to do another one because it is very requested on my channel and I decided to share with you a similar style to that video if you haven't seen that, i'll leave a link to that in the description below if you haven't seen my style, I basically walk you through my entire day of what I would eat I'm gonna make it a little different, I'm not gonna repeat the same thing I said in that video you're probably gonna see a lot of alternatives I would have Alright, so I'm gonna walk you through meal number 1 breakfast.

Alright so i'm gonna reference the last video a lot so you guys really understand where I'm coming from but on my last video, one of the most popular questions I got was where I got this pan from.

This is the pan that I use to make my egg whites with the circles and all that This is a Cast Iron Skillet Pan I got this pan from a Fortunoff, I don't even know if their still around This is probably the pan I've had the longest I don't like to use the same pans over and over again because the scratches and the parts of the pan could get in your food and can eventually cause cancer A lot of the time, I'm always switching pans around but this pan I've had the longest so I may have to switch this out soon it's a very useful pan, but since most people can't get this I decided to use a different pan This is the Copper Chef Very very useful pan, one of my newest ones I recently got this one You should DEFINITELY google the benefits of the Copper Chef I don't want to get into it now cause it will take too long Alright so our breakfast here is gonna be similar to the first video, it's gonna be a little less carb heavy I have my materials here you'll see them again soon Got the egg whites, eggs spinach, oatmeal's in the back but you'll see them again soon so we're gonna start with the egg white so if you're getting a carton, usually 3 tbsp equal 1 egg white I have a measuring spoon here, this is a tbsp so i'm gonna put one two three alright that's 1 egg white I want 4 egg whites for this so I'm gonna need 12 tbsp so I've already measured, I use this glass to know how many ounces it is for 12 It's around the 5 oz.

mark this is usually where I get 12 tbsp got my baby spinach you know one thing I kept seeing a lot of comments on is that I don't wash it Now unless I am using soap, there's no way you can wash this this is already triple washed organic spinach pouring water on spinach does not clean it, I'm sorry if you wanna make it more filling add one whole egg Now what's good about the Copper Chef is that you don't really need to put any cooking spray on it nothing sticks to this pan Now look at that Doesn't this look filling? so once again I have this Cayenne Pepper here and you know I mentioned Cayenne Pepper in so many other videos This is my secret fat burning ingredient Alright so I already have the Oatmeal made you can see how I did it in the first diet video I don't wanna keep treading on the same grounds again but in that video you saw me use cinnamon Tbsp of cinnamon and this time, I'm gonna add in PB Fit Peanut Butter powder This is for people that think just cinnamon and oatmeal is very bland but just a reminder, this oatmeal is plain oatmeal nothing in it This is gonna make the oatmeal a lot more creamier too and it's gonna add some more flavor So if you're trying to lose weight and all that I recommend maybe trying only a quarter cup or half cup of dry oatmeal for me it's a little more but I think for you guys a half cup or less than that would be good for you so this is measured by 2 tbsp With 2 tbsp it's 2g of fat 70mg of sodium, 4g of carbs and 5g of protein.

So you're pretty much cutting all that in half.

and with that, you have meal 1 your breakfast like I said, check the first video to see the first diet video that's linked in the description if you're having trouble making Oatmeal, I show you how to make it there.

Alright so we're now on the next meal And we have here some frozen tilapia this (defrosting) should take no more than 5-10 minutes now this meal is basically a replacement to the grilled chicken and rice meal I put in the first video this is, once again, this is gonna be tilapia and I'm gonna have a baked potato with it so if you're lazy like me and you can see, I have a rice cooker, because I'm lazy, I don't have time to wait around, using a stove for all that so with this, I'm gonna make a baked potato in the microwave I'm gonna poke these holes in here because if you don't you could run the risk of the potato exploding in the microwave so you wanna have some air able to get out you may not need 2 potatoes but I'm pretty good with carbs so I'm gonna have 2 alright so I'm gonna put it in the microwave now so I'm gonna put it in there for about 3 minutes and once 3 minutes hits, I'm gonna turn it over and put it for another, maybe around 2 minutes and it should be good enough alright so what are we gonna season our tilapia with? So I have here, this time some minced garlic that you can get in a jar and some more of my old friend cayenne Right away you're going to notice a strong smell if you haven't used this.

This is a half tbsp by the way half tbsp on the front and half tbsp on the back now this will splatter so make sure you cover it up So you should get something like this the tilapia broke a little bit but it's still the same nutritional value so i'm gonna add more cayenne to my baked potato here and that will be lunch time alright i'm gonna have a side of vegetables too with this I have some broccoli here and some green beans alright that should be good and I'm gonna microwave this for about 4-5 minutes and gonna have this on the side with my tilapia and potatoes alright guys now I'm getting ready for the gym once again, if you haven't seen I have this Dragon Ball Z shirt, this is a Skin shirt, it's kinda like an Under Armour If you guys are interested in these kinds of shirts you can get yours with my promo code at justsaiyan.

Co with the promo code "TEAMSOLUTION" I believe in all caps and you will get 10% off if you like shirts like these, they have all different kinds Dragon Ball Z, Naruto, One Punch Man all kinds of anime shirts that have this Under Armour style, you can get a regular shirt long sleeve, tank top, they got it all over there so check that out but right now, I'm getting ready to go to the gym.

Source: Youtube

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How to Lose Weight Fast and Easy at Home for Men? – Best Way to Lose Weight for Men
January 10, 2017|Easy Fat Burning Exercise

How to Lose Weight Fast and Easy at Home for Men? – Best Way to Lose Weight for Men

How to Lose Weight Fast and Easy at Home for Men? – Best Way to Lose Weight for Men

How to Lose Weight Fast for Men? For many reasons, men can get out of shape and put on some weight.

Fortunately, it's perfectly within your power to get back into shape and lose that weight fast.

With dedication and commitment, you can improve your fitness and metabolism to lose weight quickly.


Start a Circuit Training Regimen Circuit training is a combination of workouts designed to work every major muscle in your body.

It gets your heart rate up higher than most other workout regimens, which in turn burns a lot more calories.

An example workout would look like this, Burpees, three sets of 10, Squats, three sets of 10, Bench press, three sets of 10.


Go Sprinting Sprinting, unlike distance running, involves running as fast as you can for a short distance.

This workout gets your heart rate up quickly and is an ideal workout to shed fat quickly.

Go to a track, or measure out a straight path of 100 yards.


Vary Your Workout You may be working out regularly but not seeing the kinds of results you'd like.

Your body has gotten used to the exercises you're doing, and they're not having a noticeable effect anymore.

Try changing up the order in which you work out.


Stay Well Hydrated Besides all the other health benefits of drinking water, it will also help keep your metabolism up.

When the body gets dehydrated, metabolism slows down.

This means you won't burn as many calories, making it harder for you to lose the weight you want to.


Eat Plenty of Protein While protein is important for building muscles, it also helps keep your metabolism high.

This is because the body burns a lot of calories digesting it, so your metabolic rate will stay high.

Good sources of protein are chicken, fish like salmon and sardines, eggs, tofu, low-fat milk, low-fat cottage cheese, nuts, and beans.


Eat Good Fats Heart disease is the number one killer of men, and diets high in saturated fats are a chief contributor to heart disease.

Good fats, like mono- and polyunsaturated fats, lower cholesterol and decrease your risk of heart disease.

Sources of good fats include oily fish like salmon and sardines, olive oil, avocados, and nuts.


Include Iron in Your Diet Iron deficiency will slow down your metabolism, so you'll want to get plenty of this nutrient in your diet.

Some good sources of iron are shellfish, red meat, lentils, beans, and spinach.


Count Your Calories Make sure to read all food labels and write down everything you eat.

This will help you keep your eating under control by showing you where you stand in relation to your daily maximum.

Keep your count low by swapping high-calorie, low-nutrition items for nutrient-dense, low-calorie foods and snacks.


Get Plenty of Sleep Lack of sleep will slow down your metabolism, as well as boosting your appetite.

That combination means that you'll eat more and not burn it off efficiently, making weight loss difficult.


Cut Down on Alcohol Intake The classic "beer belly" is a real problem for many men.

Alcohol contains a lot of calories, which can lead to fat accumulation around the stomach.

Help your weight loss regimen by keeping your alcohol intake to a minimum.

Do You Want To Lose Weight Naturally? Discover, How Men & Women of all ages are dropping over 37 Pounds in just 4 Weeks using this SECRET METHOD.

! This method is so simple and easy, the results you will see in the mirror will Surprise You! Visit the link given in the description of this video to get Instant FREE Access To This Miraculous Weight Loss Method.

! Don't forget to Subscribe to our Channel! Get FREE Weight Loss Tips & Stay tuned about best weight loss programs & treatments.

Source: Youtube

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Women’s Workout: Fat loss workout AT HOME, DAY-2! (Hindi / Punjabi)
January 7, 2017|Easy Fat Burning Exercise

Women’s Workout: Fat loss workout AT HOME, DAY-2! (Hindi / Punjabi)

Women’s Workout: Fat loss workout AT HOME, DAY-2! (Hindi / Punjabi)

Hey, thanks for tuning into My Bollywood Body.

I am your host Sunny with Madam Sukhi Ji.

Sunny: How are you?Sukhi: How are you? Good, Good.

Sukhi Ji became resentful.

We brought her back with great difficulty.

So many ladies messaged us, young and old, women of this size and this size messaged us tell us more workouts, we've become fan of Sukhi ji.

So many fans following you in Indiaand you don't even care.

So thank you very much for your support, your emails, your loved filled messages on WhatsApp.

I read some, my wife read some, then we fought.

But still they are good.

Now Day 2! The previous workout was Day 1 workout.

I reqested you to do 1 day workout then 1 day break.

So basically that was a one week workout.

Today we will share Day 2 workout, which basically is your second week workout.

After the previous workout, you will start this workout for next week.

Firstly #1, you will stretch like I explained.

Stretching supplies blood and oxygen to the muscles.

By stretching you become less prone to injuries.

Once you've done your stretching by watching our previous workout, let's start you workout.

First exercise, Sukhi Ji, you will do High Knees.

Do High Knees for the audience.

At first I thought, Sukhi Ji isn't coming and stays on vacations, I should just wear a woman's scarf and do it myself.

Sunny: Then I thought Sukhi Ji replied "I am coming!!!".

Sukhi: That doesn't have the 'Sukhi Feeling' Wow amazing.

They say 'don't worry and enjoy yourself kiddo'.

4 sets of 50 High knees.

Ready, get set, lets go.

Sukhi Ji.




5,6 This is a very basic exercise.

We put this in every routine in our client's workout.

because in this exercise you are just jogging, running and you don't have any equipment and it increases your heart rate.

and with other compound movements and strength training you can maintain your heart rate.

It's a basic exercise, we always start with this exercise.

You have to do 4 sets of 50 repetitions.

Now your 50 repetitions are complete.

Take a break of 30, 40 or 45 seconds.

Drink a bit of water if your throat is dry.

Then you do a second set, do 50 reps, then take another break, then do another set of 50 reps.

You have to do 4 sets like this.

the 4 sets will be 2, 2.

5 or 3 min workout, then you take a break.

Lets move on to the second workout of the day.

First workout you did 4 sets, 50 reps of High Knees.

In the second workout we will do push-ups.

Lets go Sukhi Ji.

So push-ups, for girls, it's very important that in the beginning you do it on your knees.

Lets go Sukhi ji.

Do the push-ups.

Nice and slow, keep your knees on the floor.

Very nice.

Move your elbows a bit forward, perfect, go.

So just do a few, just to get an idea, nice and slow.

So when you do push-ups, you will do 10 push-ups, that's 5, that's 6.

lets go.

9 and that is 10.

Ok now get up.

Now I want you to do 10 squats right away.

Sukhi ji.

you went on vacation.

what's 10 squats going to do to you.


nice and slow.


nice and slow.

good job.

keep going.


nice and slow.

Sunny: Can you keep doing, goodSukhi: Yes So in the second exercise you will do 10 push-ups and right away 10 squats, then a break 30-40 seconds, then in the second set, 10 push-ups and 10 squats, 30-40 second break.

And you will make 4 sets like this of the second exercise.

Thank you ji, take a breath.

So this was your second exercise.

Lets move on to your third exercise.

Sukhi ji, in the third exercise, show us Cross Runs.

Sunny: Look in the camera, why you looking at me.

Sukhi: What's that? cross runs are.

here you go.

nice and slow.

So what you will do is.

it's just like.

go go go don't worry.



don't do a full lunge.

just back and forth.

Here you go, that's it, here you go.

Nice and slow, they are also called flutter kicks and cross runs.

people come up with many names, 'we are desi, we don't know.

We just need 2 meals and we are happy'.

but again, nice and slow, go back and forth.

You will do 50 repetitions.

30,40 up to 45 second break.

Then another 50 reps.

And if you are heavy or if you are 5 foot 6 inch, 5 foot 7 inch, or your weight is 80kg or 90kg.

This may be very hard for you, you may do 25 repetitions instead of 50, instead of 30 sec, take 1 min break.

You gotta make sure you complete the workout.

Even if you finish it in 40 min instead of 30 mins.

In the beginning when you start any workout regime, the key is you have to complete the workout, you can't do just this or just that.




You have to finish the workout, you can even extend the breaks.

Slowly your body will get use to it.

So you will do 50 cross runs.

Why aren't you doing the cross runs, that's not how models are made.

Cross knees, lets go, vacation, vacation.

good job.

Sukhi: Vacation.

So we keep doing cross knees.

Good job.

See this is your punishment.

So 4 sets.

See, even a fit person gets tired.

Sukhi: Even after vacation.

Sunny: Even after vacation.

One lady messaged me.

Firstly, this brother brother thing.

Everyone calls me Brother Sunny, sometimes it bugs me.

So if you want to call me Brother Sunny, here is what we do.

Remember 3 Sunnys.

#1 Sunny Deol, #2 Sunny Leone, and then say Brother Sunny.

So you know, that's better no? That's three Brother Sunnys, Hashtag SunnyBhai (#SunnyBhai) So this is your next workout, in this you did 4 sets of 50 repetitions of Cross Runs.

First you did High Knees, then Squats with push-ups as second exercise, then you did Cross Runs, 4 sets.

The reason I keep talking is because I want to delay the workout so you understand, you get the idea, why are we doing.

first we take your heart rate up, then we put in strength compound muscle, we put in strength, then again we raise your heart rate.

mix and match, mix and match, rather than making you run continuously, which won't make much of a difference.

Lets move on to your next exercise.

In the next exercise Sukhi ji.

You are going to become very sad.

Sukhi: Planks?Sunny: Yes.

Planks! It's the way you tell kids in the morning "go to school" and the kid says "mama, school again?".

Just like that, "Planks again?" So you will do planks.

Plank is a very good exercise for stomach.

There is no exercise that if you keep doing it your stomach will come off.

The pizzas that you have put on aren't going to come off just like that.

It will take time for it to come off.

So you will become a plank.

Lets go Sukhi Ji, become a plank.

Good job.

In a plank, your body stays.

butt down.

nice and slow.

and you have to breathe through your stomach.

That being said, I want you to cough.


Need a cough medication?Sukhi:Yes.

By coughing, why I say cough, because every time you cough, you use the same muscle that I want you to use for when you become a plank.

So you should try to squeeze those muscles, tighten them, as much as possible.

You will do 30 seconds.




be a plank for 30 seconds.

Sukhi Ji, turn around.

Then you are going to become a Butt Bridge.

Perfect Ok.

up, up up.

squeeze your butt.

So now, and then you need to go like this, it's called a butt bridge.

You have to squeeze your butt (Gluteus) really really tight.

Now the thing is, no one can see you doing this exercise, they may see other exercises.

Maybe your husband is sitting, brother is sitting, or friend, or if you workout with a female friend, they can see those.

But this exercise only you will know if you are doing it right or wrong.

You gotta make sure you do it right.

Squeeze your butt really really tight.

Get some blood in there.

It's a very important muscle.

In the beginning it is very important to train your full body.

so we just trained on your stomach, and with it we are working on your butt.

That's it drop.

So in this exercise you became a blank for 30 seconds, right away 30 second Butt Bridge.

Then you took a break.

So with 2 units it makes one exercise.

You will do 4 sets of this, with 35, 40 or 45 second breaks.

Sukhi ji, lets go, lets finish the last exercise, or no?.

Sukhi: Which one was that?Sunny: Now we wanna do 4 sets of 10-12 squat jumps.

Sukhi: High Jumps or?Sunny: No just moderate.

Don't break some aunty's knees, we'll end up with other problems.



and perfect.

So if you can do jumps like this it's perfect.

Otherwise do small jumps, otherwise this is good too, this is good.

so what you are doing is, you are putting pressure on your quads, glutes, because you already worked on them, quads, hamstrings, calves, gluteus, lower back.

You are involving the whole body.

Let's wrap up a whole workout of what we did today.

This is your second day or a second week workout.

First you did 4 sets 50 reps of High Knees, then you did 10 push-ups and 10 squats makes one set, you did 4 sets of that.

Then you did 4 sets 50 Cross Runs, then you did 30 second plank and 30 second Butt Bridge, 4 sets of that, and at the end 4 sets of 10-12 squat jumps All together it's a half an hour workout, second week workout.

Our first video which was day 1, is basically day is week.

Week 1, this is day 2, which becomes your week 2.

Try it out, if you like this workout share it with your friends, Make sure you subscribe us on YouTube at My Bollywood Body.

Follow us on Facebook, Instagram and Twitter.

And guys, why are you watching Women's Workouts? and then you take a dump on the wall.

Sukhi: What do you guys want here?Sunny: What do you want guys? huh? huh? Sukhi: Girls should watch it.

Sunny: Exactly.

Source: Youtube

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Women’s Workout: Fat Loss Workout to do AT HOME! DAY 3 (Hindi / Punjabi)
January 6, 2017|Easy Fat Burning Exercise

Women’s Workout: Fat Loss Workout to do AT HOME! DAY 3 (Hindi / Punjabi)

Women’s Workout: Fat Loss Workout to do AT HOME! DAY 3 (Hindi / Punjabi)

Hey thanks for tuning into My Bollywood Body.

I am your host Sunny with Sukhi Ji.

Sunny: Sukhi Ji why are you wearing purple shirt today?Sukhi: I just wanted to.

People demanded it, I wore it.

Sukhi Ji has become high profile.

You should get a job in ZeeTV, why are you wasting your time on YouTube.

Sukhi: It's good here.

So let's talk about Day 3.

We share different videos with you every day every week.

We first shared Day 1, which becomes your week 1, then Day 2, which becomes your week 2.

Today we will share Day 3 with you, which becomes basically your week 3.

Day 3 is for those who can workout with ease.

Week 3 is for those who have never worked out before.

They are working on their stabilizing muscles.

Getting rid of soreness, then that becomes your week 3.

Otherwise it's your Day 3.

It's your 3rd day.

Remember stretch, stretch, stretch.

Start off your basic stretch.

When you are ready to go we are going to push.

We will keep telling Sukhi Ji and will keep sharing with you how many sets and repetitions to perform and will wrap up in the end.

Remember, stretch, stretch, stretch.

I always tell you stretch, don't hurt yourself, then you will poop on our wall.

They pile it up this big, believe me.

See when you bring a female model she acts as such, "oh my God, you talk so dirty".

and if it's a guy, he will say, "yo, I won't spare you, you poop on our wall".

Girls are like "oh my God, you talk so dirty, you are such a dirty boy".


they have too much time on their hands.

"Taking the girl to college and to tuition, is their daily work, shining their car then picking up girls is the work of people with free time on their hands.

" So let's go, we are all stretched up.

First exercise, we are going to do Jumping Jacks.

One thing, if you just started the workout, specially those ladies who are in their prime, above 35 years age or you have kids.

Make sure if you aren't comfortable, wear a pad if you are starting off and your bladder is weak.

There is a very high chance.

for those that are fit this may be strange for them, but those who have never worked out those ladies really understand that if you have never worked out before and you do a lot of jumping exercise you are going to end up peeing.

so make sure to wear a pad, so that you don't have to face an embarrassed incident.

First exercise, we will do jumping jacks.

Sukhi Ji do jumping jacks in front of the camera.

I will keep talking.

Perfect, nice and slow, breathe in from the nose and exhale from mouth.

Don't end up slapping me!!! move forward, we have such a huge studio.

Lets go.

You are going to take your hands up and clap, bring your feet down, you see what she does.

breathe in from the nose, breathe out from mouth.

This is your first exercise, you are going to do 25 jumping jacks and right away.

come Sukhi Ji.

then you are going to right away become a plank.

25 jumping jacks and right away you will become a plank.

butt down, breathe through your stomach.

Breathe through your stomach, breathe in from nose, and when you exhale tighten your stomach.

30 seconds, 1.



30 seconds.

25 jumping jacks and right away 30 second plank.

This makes your 1 set.

Take a break.

Then you take a 30, 40 or 45 second break.

Then again 25 jumping jacks and 30 second planks.

You will do 4 sets total like that.

You did 4 sets and 6-7 mins have passed by, then you take 1.

5 min break, drink some water, text someone "I am working out honey, I will be fine soon, oh my God".

Now lets go to our second exercise.

Your second exercise is called lunges.

When you perform such workouts at home, limited.

you have 4 limbs, 2 arms and 2 legs, so you will use them to your maximum benefit.

You will do lunges now.

Sukhi Ji, do you know how to do lunges.

Perfect! Key.

Do it again.

Your principle is that when you perform a lunge you will put maximum pressure on heel and your knee should not pass your toes.

Do it again.

Sukhi Ji.

So this is your second exercise, in this you will do a lunge.

That's 1, do it again on the other leg, and that's 1.

and that's how you will count, 1 with one leg, 1 with the other leg.

Then 2 and 2.

Then 3 and 3.

go ahead, keep doing.

yes, 3 and 3.

You will do 12 lunges like this for one leg, that makes 24 total lunges.

When you are done doing 12 right away you will do a V-sit, so it's a split.

We will do 2 or 3 exercises together.

Lay down on your back.

perfect, give me your legs.



Straight, straight straight.

Here we go.

Come up.

And that's it, breathe.

ok perfect.

Squeeze your stomach, squeeze your stomach.

So this exercise is called V-Sit or Russian V-Sit.

What you will do in this, keep your chest up, look up.

hands up.

chest out, here you go, perfect.

Drop your shoulders back, push out your chest, keep your back straight.

Keep your stomach tight and keep your legs straight.

If keeping legs straight is difficult for you, you can bend them a bit, it will be easier for you.

30 second, just like how you did planks, now you will do V-Sit for 30 second.

12 lunges, 12 lunges, 30 second V-Sit, drop, take a break.

Now that is your 1 set.

12 lunges, 12 lunges, 30 second V-Sit, take a break.

drink some water, then again text message someone, you know take your time, recover, recover.

That's for beginner, 3rd week.

For ladies who are use to working out, this is their 3rd day.

that's why we keep increasing the workout intensity.

Lets move on to your next exercise, in next exercise we will do mountain climbers.

We will do 4 sets of 50 Mountain Climbers.

What are mountain climbers? you will climb a mountain now.

You will bring your knees forward, bring it.

Lets do, 1.


nice and slow keep doing it like this, nice and slow.

here you go, We turned up the key on Sukhi Ji.

Sukhi Ji has so much energy, she is like the Energizer Bunny.

Do it.

Look at that.

It goes with the flow.

so you will do 50 mountain climbers and right away you will do Side Plank.

Sukhi Ji, become a side plank facing the Camera with a smile, say hi to ZeeTV to give us a sponsorship.

And up.

So now you will do V-Sit.

And tilt your.

so this is your steering wheel, your hip bone.

You can adjust yourself according to where you want to feel.

Your side plank will target your lower abs.

But you can't just do half an hour side plank and think your stomach will come off.

All those pizzas that you ate aren't going to come off in 30 mins.

A pizza doesn't even get delivered in 30 mins, how is it going to come off in that time.


So this was your next exercise.

You will do 50 Mountain climbers and 30 second side plank on one side.

Then for 30 second on the other side.

So that's 1 min side plank all together.

Than you take a small break, then again 50 mountain climbers, 30 and 30 second side planks, then again 50 mountain climbers, you will make 4 sets like this.

Let's move on to your next exercise.

Your next exercise we are going to do 4 sets of 100 high knees.

Remember how we start high knees, in the beginning, for previous days we were doing 50 of them.

Promotion, promotion.

4 sets of 100 high knees Sukhi Ji.

Let's go.

Look at that, you should play Kabbadi, why are you coiled up in fitness.

4 sets of 100 repetitions.





Breathe in from nose, breathe out from the mouth.

Nice and slow, nice and slow.

Don't injure yourself, drink water, make sure you are well rested the soreness will come off easily.

That's it, take a break.

Do 100 repetitions, then take a 30, 40 or 45 second break.

Then do another 100 repetitions.

You will do 4 sets like this.

When all these are done, last exercise of the day, 4 sets 25 squats.

Lets go.

4 by 25 squats.

All scared? Teacher asks, "did your homework? no? now you will be disciplined".

4 by 25 squats.

Nice and slow.

Bring it down.

oh beauty, 1.

come back up.


Keep your chest out, perfect.

2, give me about 10.


key is your knee should not go past your toes.

Ladies are usually fragile.

they don't poop on our wall, men why do you watch women's workouts? You guys complain about form, don't you have anything else to do? It's ladies workout, let the ladies watch it, they are good, they are happy, they enjoy it.

"Look how good Sukhi works out, wow amazing, she's a model now".

That's it Let's wrap up our whole workout.

Stretch, first you stretched.

You did 25 jumping jacks and right away you did 30 second plank.

4 sets.

Then you did 12 lunges for each leg, with it you did 30 second Russian V-Sit.

Remember, then you took a break and you keep going.

That's your second exercise.

Third exercise, 50 mountain climbers, 30 second side plank each side, 30 second side plank the other side.

then you take another break.

After that you did 4 by 100 high knees.

Again you took a break.

At the end 4 by 25 squats to wrap up your whole workout.

This workout will take you half an hour.

Slowly as time passes and if Sukhi Ji is with us, we will share more workouts with you.

A lot of people ask me why I talk so fast? How can I talk so much? See the thing is, people eat protein to gain muscles, I gargle protein and spit it out, that's why I have a lot of tongue muscles.

So make sure you Subscribe us on YouTube at My Bollywood Body, Follow us on Facebook, Instagram and Twitter.

"Oh Priya, Listen priya.

" Sunny: Go go, shooting is complete, go home.

Sukhi: Sasrikar, sasrikar.

Sunny: Thank You, thank you, come again.

Source: Youtube

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