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BMI & BMR Calculator Height (Feet) Height (Inches) Weight (KG) Age Gender Male Female Calculate Body ShapeApple BodyPear BodyHourglass BodyBanana BodyApple WorkoutBeginnerIntermittentAdvancePear WorkoutBeginnerIntermittentAdvanceHourglass Workout BeginnerIntermittentAdvanceBanana WorkoutBeginnerIntermittentAdvanceBeginner Apple Body Workout Day 1Day 2Day 3Day 4Day 5Day 6Beginner Pear Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Beginner Hourglass Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Intermittent Apple Body Workout Day 1Day 2Day 3Day 4Day 5Day 6Intermittent Pear Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Intermittent Hourglass Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Advance Apple Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Advance Pear Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Advance Hourglass Body WorkoutDay 1Day 2Day 3Day 4Day 5Day 6Day 1 – Beginner Apple Body Shape WorkoutTreadmill Walk 3 Min Slow WalkShoulder Rotation 10 Forward + 10 BackwardSide Bending 10 RepsSit to Stand (Bench/Stepper) 2 Sets × 10 RepsChest Press Machine 2 Sets × 10 Reps Very Light WeightLat Pulldown / Multi Machine Pull 2 Sets × 10 RepsLeg Extension 2 Sets × 12 RepsDumbbell Walking 1–2 KG Dumbbell 2 Round × 30 Sec WalkSimple Plank 10–15 Sec HoldTrainer Notes Rest 30–40 sec only Heavy weight bilkul nahi Beginner ko sweating aur movement par focus karwana hai Apple body shape me starting me simple cardio + machine workout best rehta haiDay 1 – Beginner Hourglass Body Shape WorkoutTreadmill Walk 3 Min Slow WalkShoulder Rotation 10–10Hip Rotation 10–10Bodyweight Squat 2 Sets × 12 RepsChest Press Machine 2 Sets × 10 RepsLat Pulldown 2 Sets × 10 RepsLeg Extension 2 Sets × 12 RepsDumbbell Shoulder Press 2 Sets × 10 RepsCross Trainer 5 Min Easy SpeedBall Crunch 2 Sets × 10 RepsSimple Plank 15 Sec HoldTrainer Notes Hourglass body me balance maintain karna important hai Heavy weight beginner ko nahi dena Full body toning par focus rakhoDay 2 – Beginner Hourglass Body Shape WorkoutCycling 3 Min Slow SpeedHip Circle 10 RoundSit to Stand 2 Sets × 12 RepsLeg Curl 2 Sets × 12 RepsGlute Bridge 2 Sets × 15 RepsSide Leg Raise 2 Sets × 12 RepsStepper Slow Climb 2 MinTreadmill Walk 5 Min Easy WalkCross Trainer 5 Min Easy SpeedBall Crunch 2 Sets × 10 RepsSimple Plank 15 Sec HoldTrainer Notes Lower body movement controlled hona chahiye Hips aur glutes activation feel karwana hai Rest 30–40 sec dena haiDay 3 – Beginner Hourglass Body Shape WorkoutCross Trainer 3 Min EasyArm Rotation 10–10Chest Press Machine 2 Sets × 10 RepsSeated Row Machine 2 Sets × 10 RepsDumbbell Curl 2 Sets × 10 RepsDumbbell Shoulder Press 2 Sets × 10 RepsBattle Rope 15 Sec × 2 RoundCycling 5 Min Medium SpeedBall Crunch 2 Sets × 10 RepsKnee Plank 15 Sec HoldTrainer Notes Hourglass body me upper aur lower body dono balanced rakhna important hai Light weight hi use karna hai Proper posture maintain karwana haiDay 4 – Beginner Hourglass Body Shape WorkoutTreadmill Walk 3 MinShoulder Rotation 10–10Bodyweight Squat 2 Sets × 12 RepsChest Press Machine 2 Sets × 10 RepsLat Pulldown 2 Sets × 10 RepsLeg Extension 2 Sets × 12 RepsDumbbell Walking 2 Round × 30 SecCross Trainer 5 Min Easy SpeedBall Crunch 2 Sets × 10 RepsKnee Plank 15 Sec HoldTrainer Notes Beginner member ko fatigue feel nahi hona chahiye Workout smooth pace me karwana hai Water intake maintain karwana hai Day 5 – Beginner Hourglass Body Shape WorkoutCycling 3 Min Slow SpeedSide Stretch 10 RepsGlute Bridge 2 Sets × 15 RepsDumbbell Shoulder Press 2 Sets × 10 RepsDumbbell Side Raise 2 Sets × 10 RepsStepper Slow Climb 2 MinTreadmill Walk 5 Min Fast WalkBall Crunch 2 Sets × 12 RepsBall Crunch 2 Sets × 10 RepsKnee Plank 15 Sec HoldTrainer Notes Glutes aur shoulder toning hourglass body me important hai Heavy cardio beginner ko nahi dena Movement controlled rakhna haiDay 6 – Beginner Hourglass Body Shape WorkoutCross Trainer 3 Min Easy SpeedArm Rotation 10–10Sit to Stand 2 Sets × 12 RepsLeg Curl 2 Sets × 12 RepsChest Press Machine 2 Sets × 10 RepsSeated Row Machine 2 Sets × 10 RepsDumbbell Curl 2 Sets × 10 RepsCycling 5 Min Medium SpeedBall Crunch 2 Sets × 10 RepsKnee Plank 15 Sec HoldTrainer Notes Hourglass body me overall body balance maintain karna goal hai Form aur breathing par focus karna hai Consistency se toning result better milte hainDay 1 – Beginner Pear Body Shape WorkoutTreadmill Walk 3 Min Slow WalkHip Rotation 10–10 RoundSide Leg Swing 10–10 RepsBodyweight Squat 2 Sets × 12 RepsLeg Extension 2 Sets × 12 RepsLeg Curl 2 Sets × 12 RepsStepper Slow Climb 2 MinGlute Bridge 2 Sets × 12 RepsCross Trainer 5 Min Easy SpeedSimple Plank 15 Sec HoldTrainer Notes Pear body me lower body fat zyada hota hai Cardio aur leg movement important hai Heavy squat beginner ko nahi denaDay 1 – Intermittent Pear Body Shape WorkoutTreadmill Walk 3 Min Fast WalkHip Rotation 15–15 RoundSquat 3 Sets × 15 RepsLeg Extension 3 Sets × 15 RepsLeg Curl 3 Sets × 15 RepsWalking Lunges 3 Sets × 12 StepsGlute Bridge 3 Sets × 15 RepsStepper Climb 3 MinCross Trainer 7 Min Moderate SpeedBall Crunch 3 Sets × 15 RepsPlank 25 Sec HoldTrainer Notes Pear body me lower body activation important hai Cardio daily karna hai Moderate weight use karna hai Day 1 – Intermittent Hourglass Body Shape WorkoutTreadmill Walk 3 Min Fast WalkShoulder Rotation 15–15Hip Rotation 15–15Squat 3 Sets × 15 RepsChest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsDumbbell Shoulder Press 3 Sets × 12 RepsCross Trainer 7 Min Moderate SpeedBall Crunch 3 Sets × 15 RepsPlank 25 Sec HoldMountain Climber 15 RepsTrainer Notes Hourglass body me balance maintain karna important hai Moderate weight use karna hai Cardio aur toning dono par focus rakhoDay 2 – Intermittent Hourglass Body Shape WorkoutCycling 3 Min Medium SpeedHip Circle 15 RoundSide Stretch 15 RepsGoblet Squat 3 Sets × 12 RepsLeg Curl 3 Sets × 15 RepsGlute Bridge 3 Sets × 15 RepsSide Leg Raise 3 Sets × 15 RepsWalking Lunges 3 Sets × 12 StepsStepper Climb 3 MinTreadmill Walk 7 Min Fast WalkPlank 25 Sec HoldMountain Climber 15 RepsAbs Machine 3 Sets × 15 RepsTrainer Notes Glutes activation feel karwana important hai Lower body movement controlled hona chahiye Rest 20–30 sec hi dena haiDay 3 – Intermittent Hourglass Body Shape WorkoutCross Trainer 3 Min Medium SpeedArm Rotation 15–15Spot Marching 1 Min FastChest Press Machine 3 Sets × 12 RepsSeated Row Machine 3 Sets × 12 RepsDumbbell Shoulder Press 3 Sets × 12 RepsDumbbell Curl 3 Sets × 12 RepsBattle Rope 20 Sec × 3 RoundCycling 7 Min Medium SpeedBall Crunch 3 Sets × 15 RepsPlank 25 Sec HoldMountain Climber 15 RepsAbs Machine 3 Sets × 15 RepsTrainer Notes Upper body aur waist toning par focus rakho Workout pace medium rakho Proper breathing maintain karna haiDay 4 – Intermittent Hourglass Body Shape WorkoutTreadmill Walk 3 Min Fast WalkShoulder Rotation 15–15Hip Rotation 15–15Squat 3 Sets × 15 RepsChest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsDumbbell Walking 3 Round × 40 SecBattle Rope 20 Sec × 3 RoundCross Trainer 7 Min Moderate SpeedPlank 25 Sec HoldMountain Climber 15 RepsAbs Machine 3 Sets × 15 RepsTrainer Notes Moderate sweating tak workout karwana hai Full body activation important hai Weight controlled rakhoDay 5 – Intermittent Hourglass Body Shape WorkoutCycling 3 Min Medium SpeedSide Stretch 15 RepsHip Rotation 15–15Glute Bridge 3 Sets × 15 RepsSide Leg Raise 3 Sets × 15 RepsDumbbell Shoulder Press 3 Sets × 12 RepsDumbbell Side Raise 3 Sets × 12 RepsTricep Pushdown 3 Sets × 12 RepsStepper Climb 3 MinTreadmill Walk 8 Min Fast WalkPlank 25 Sec HoldMountain Climber 15 RepsAbs Machine 3 Sets × 15 RepsTrainer Notes Shoulder aur glute toning hourglass shape ko maintain karta hai Movement smooth aur controlled rakho Cardio skip nahi karnaDay 6 – Intermittent Hourglass Body Shape WorkoutCross Trainer 3 Min Medium SpeedArm Rotation 15–15Hip Rotation 15–15Goblet Squat 3 Sets × 12 RepsLeg Curl 3 Sets × 15 RepsSeated Row Machine 3 Sets × 12 RepsDumbbell Curl 3 Sets × 12 RepsTricep Dumbbell Kickback 3 Sets × 12 RepsCycling 7 Min Medium SpeedPlank 25 Sec HoldMountain Climber 15 RepsAbs Machine 3 Sets × 15 RepsTrainer Notes Hourglass body me upper aur lower body balance maintain karna goal hai Rest 20–30 sec hi dena hai Consistency se toning aur fat loss better hota haiDay 2 – Intermittent Pear Body Shape WorkoutCycling 3 Min Medium SpeedChest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsDumbbell Shoulder Press 3 Sets × 12 RepsSeated Row Machine 3 Sets × 12 RepsBattle Rope 20 Sec × 3 RoundDumbbell Walking 3 Round × 40 SecTreadmill Walk 7 Min Fast WalkAbs Machine 3 Sets × 15 RepsHeel Touch 15–15 RepsPlank 25 Sec HoldTrainer Notes Upper body strength improve karna zaruri hai Rest 20–30 sec hi dena hai Workout pace medium rakhoDay 3 – Intermittent Pear Body Shape WorkoutCross Trainer 3 Min Medium SpeedHip Circle 15 RoundGoblet Squat 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsWalking Lunges 3 Sets × 15 StepsSide Leg Raise 3 Sets × 15 RepsGlute Bridge 3 Sets × 15 RepsStanding Calf Raise 3 Sets × 20 RepsAbs Machine 3 Sets × 15 RepsHeel Touch 15–15 RepsPlank 25 Sec HoldTrainer Notes Hips movement slow aur controlled hona chahiye Balance maintain karna important hai Cardio skip nahi karnaDay 4 – Intermittent Pear Body Shape WorkoutTreadmill Walk 3 Min Fast WalkStepper Up & Down 3 Sets × 20 StepsChest Press Machine 3 Sets × 12 RepsSeated Row Machine 3 Sets × 12 RepsLeg Curl 3 Sets × 15 RepsDumbbell Curl 3 Sets × 12 RepsBattle Rope 20 Sec × 3 RoundCross Trainer 7 Min Moderate SpeedAbs Machine 3 Sets × 15 RepsHeel Touch 15–15 RepsPlank 25 Sec HoldTrainer Notes Moderate sweating tak workout karwana hai Full body movement important hai Weight controlled rakhoDay 5 – Intermittent Pear Body Shape WorkoutCycling 3 Min Medium SpeedHip Rotation 15–15Squat 3 Sets × 15 RepsGlute Bridge 3 Sets × 15 RepsSide Leg Raise 3 Sets × 15 RepsTricep Pushdown 3 Sets × 12 RepsDumbbell Shoulder Press 3 Sets × 12 RepsStepper Climb 3 MinTreadmill Walk 8 Min Fast WalkHeel Touch 15–15 RepsPlank 25 Sec HoldBall Crunch 3 Sets × 15 RepsTrainer Notes Glutes exercise me squeeze feel karwana hai Cardio intensity medium rakho Proper posture maintain karwana haiDay 6 – Intermittent Pear Body Shape WorkoutCross Trainer 3 Min Medium SpeedSide Stretch 15 RepsGoblet Squat 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsLeg Curl 3 Sets × 15 RepsDumbbell Curl 3 Sets × 12 RepsTricep Dumbbell Kickback 3 Sets × 12 RepsStanding Calf Raise 3 Sets × 20 RepsTreadmill Walk 8 Min Fast WalkHeel Touch 15–15 RepsPlank 25 Sec HoldBall Crunch 3 Sets × 15 RepsTrainer Notes Pear body me thigh aur hips par extra focus rakhna hai Rest 20–30 sec hi dena hai Workout consistency fat loss ke liye important haiDay 1 – Advanced Pear Body Shape WorkoutTreadmill Incline Walk 5 Min Fast WalkHip Mobility 20 RepsBarbell Squat 4 Sets × 12 RepsLeg Extension 4 Sets × 15 RepsLeg Curl 4 Sets × 15 RepsWalking Lunges 4 Sets × 20 StepsGlute Bridge 4 Sets × 15 RepsStanding Calf Raise 4 Sets × 20 RepsStepper Climb 5 MinPlank 45 Sec HoldBicycle Crunch 20 RepsTrainer Notes Pear body me lower body intensity important hai Glutes squeeze feel karwana hai Heavy weight me form compromise nahi hona chahiyeDay 1 – Advanced Hourglass Body Shape WorkoutTreadmill Incline Walk 5 Min Fast WalkHip Mobility 20 RepsBarbell Squat 4 Sets × 12 RepsLeg Extension 4 Sets × 15 RepsLeg Curl 4 Sets × 15 RepsWalking Lunges 4 Sets × 20 StepsGlute Bridge 4 Sets × 15 RepsStanding Calf Raise 4 Sets × 20 RepsStepper Climb 5 Min FastBicycle Crunch 25 RepsHanging Knee Raise 3 Sets × 15 RepsPlank 1 Min HoldTrainer Notes Hourglass body me lower body toning important hai Glutes activation feel karwana zaruri hai Heavy weight me form maintain karna haiDay 2 – Advanced Hourglass Body Shape WorkoutCycling 5 Min Medium SpeedShoulder Rotation 20–20Flat Chest Press 4 Sets × 12 RepsIncline Chest Press 4 Sets × 10 RepsDumbbell Shoulder Press 4 Sets × 12 RepsSide Lateral Raise 4 Sets × 12 RepsFront Raise 3 Sets × 12 RepsTricep Pushdown 4 Sets × 12 RepsBench Dips 3 Sets × 15 RepsBattle Rope 30 Sec × 4 RoundAbs Machine 4 Sets × 15 RepsMountain Climber 25 RepsRussian Twist 25 RepsTrainer Notes Shoulder toning hourglass shape ko enhance karta hai Workout pace controlled rakho Rest 20–30 sec hi dena haiDay 3 – Advanced Hourglass Body Shape WorkoutCross Trainer 5 MinArm Swing 20 RepsLat Pulldown 4 Sets × 12 RepsDeadlift 4 Sets × 10 RepsDumbbell Row 3 Sets × 12 RepsBack Extension 4 Sets × 15 RepsDumbbell Curl 4 Sets × 12 RepsHammer Curl 3 Sets × 12 RepsAssisted Pullups 3 Sets × Max RepsAbs Machine 4 Sets × 15 RepsMountain Climber 25 RepsRussian Twist 25 RepsCycling 10 Min Medium SpeedTrainer Notes Lower back exercise controlled movement me karwani hai Pull exercises me posture maintain karna hai Breathing proper rakhni haiDay 4 – Advanced Hourglass Body Shape WorkoutTreadmill Walk 5 Min Fast WalkHip Circle 20 RepsGoblet Squat 4 Sets × 12 RepsWalking Lunges 4 Sets × 20 StepsGlute Kickback 4 Sets × 15 RepsSide Leg Raise 4 Sets × 15 RepsJump Squat 3 Sets × 15 RepsBurpees 3 Sets × 12 RepsBattle Rope 30 Sec × 4 RoundStepper Climb 5 Min FastMountain Climber 25 RepsRussian Twist 25 RepsCycling 10 Min Medium SpeedPlank 1 Min Hold 7 SetsTrainer Notes Lower back exercise controlled movement me karwani hai Pull exercises me posture maintain karna hai Breathing proper rakhni haiDay 5 – Advanced Hourglass Body Shape WorkoutTreadmill Walk 5 Min Fast WalkHip Circle 20 RepsIncline Chest Press 4 Sets × 12 RepsFlat Chest Press 4 Sets × 12 RepsLat Pulldown 4 Sets × 12 RepsSeated Row 4 Sets × 12 RepsDumbbell Curl 4 Sets × 12 RepsTricep Pushdown 4 Sets × 12 RepsPushups 3 Sets × 15 RepsPullups / Assisted Pullups 3 Sets × Max RepsMountain Climber 25 RepsRussian Twist 25 RepsCycling 10 Min Medium SpeedPlank 1 Min Hold 7 SetsTrainer Notes Upper body toning waist ko visually slimmer dikhata hai Proper form maintain karna important hai Heavy jerks avoid karne hainDay 6 – Advanced Hourglass Body Shape WorkoutTreadmill Walk 5 Min Fast WalkJumping Jack 30 RepsDeadlift 4 Sets × 10 RepsBarbell Squat 4 Sets × 12 RepsPushups 4 Sets × 15 RepsWalking Lunges 4 Sets × 20 StepsGlute Bridge 4 Sets × 15 RepsBack Extension 4 Sets × 15 RepsBench Dips 3 Sets × 15 RepsBurpees 3 Sets × 12 RepsBattle Rope 30 Sec × 4 RoundRussian Twist 25 RepsCycling 10 Min Medium SpeedPlank 1 Min Hold 7 SetsAdvanced Trainer Notes Rest Time: 20–30 Sec Moderate to Heavy Weight Hourglass body me symmetry maintain karna main goal hai Protein intake aur hydration maintain rakho Weekly 1 recovery day compulsory haiDay 2 – Advanced Pear Body Shape WorkoutCycling 5 Min Medium SpeedFlat Chest Press 4 Sets × 12 RepsIncline Chest Press 4 Sets × 10 RepsDumbbell Shoulder Press 4 Sets × 12 RepsSide Lateral Raise 4 Sets × 12 RepsFront Raise 3 Sets × 12 RepsTricep Pushdown 4 Sets × 12 RepsBattle Rope 30 Sec × 4 RoundStepper Climb 5 MinPlank 45 Sec HoldBicycle Crunch 20 RepsAbs Machine 4 Sets × 15 RepsRussian Twist 20 RepsTrainer Notes Upper body strength pear body me balance create karti hai Shoulder training important hai Controlled movement maintain karna haiDay 3 – Advanced Pear Body Shape WorkoutCross Trainer 5 MinLat Pulldown 4 Sets × 12 RepsDeadlift 4 Sets × 10 RepsDumbbell Row 3 Sets × 12 RepsBack Extension 4 Sets × 15 RepsDumbbell Curl 4 Sets × 12 RepsHammer Curl 3 Sets × 12 RepsAssisted Pullups 3 Sets × Max RepsHanging Knee Raise 3 Sets × 15 RepsPlank 45 Sec HoldBicycle Crunch 20 RepsAbs Machine 4 Sets × 15 RepsRussian Twist 20 RepsTrainer Notes Lower back exercise slow pace me karwani hai Pull exercises me posture maintain karna important hai Rest 20–30 sec hi dena haiDay 4 – Advanced Pear Body Shape WorkoutGoblet Squat 4 Sets × 12 RepsWalking Lunges 4 Sets × 20 StepsGlute Kickback 4 Sets × 15 RepsSide Leg Raise 4 Sets × 15 RepsJump Squat 3 Sets × 15 RepsBurpees 3 Sets × 12 RepsStepper Climb 5 Min FastBattle Rope 30 Sec × 4 RoundLeg Raise 3 Sets × 15 RepsPlank 45 Sec HoldBicycle Crunch 20 RepsAbs Machine 4 Sets × 15 RepsRussian Twist 20 RepsTrainer Notes Hips movement controlled rakhna hai Calisthenics exercises fat burn fast karti hain Hydration maintain karna important haiDay 5 – Advanced Pear Body Shape WorkoutCycling 5 MinFlat Chest Press 4 Sets × 12 RepsSeated Row 4 Sets × 12 RepsLat Pulldown 4 Sets × 12 RepsDumbbell Curl 4 Sets × 12 RepsTricep Pushdown 4 Sets × 12 RepsPushups 3 Sets × 15 RepsPullups / Assisted Pullups 3 Sets × Max RepsLeg Raise 3 Sets × 15 RepsPlank 45 Sec HoldBicycle Crunch 20 RepsMountain Climber 25 RepsRussian Twist 20 RepsTrainer Notes Upper body development pear shape me body balance improve karta hai Proper breathing maintain karna hai Heavy weight me jerks avoid karna haiDay 6 – Advanced Pear Body Shape WorkoutCross Trainer 5 MinDeadlift 4 Sets × 10 RepsBarbell Squat 4 Sets × 12 RepsPushups 4 Sets × 15 RepsWalking Lunges 4 Sets × 20 StepsGlute Bridge 4 Sets × 15 RepsBack Extension 4 Sets × 15 RepsBench Dips 3 Sets × 15 RepsBurpees 3 Sets × 12 RepsBattle Rope 30 Sec × 4 RoundHanging Knee Raise 3 Sets × 15 RepsMountain Climber 25 RepsRussian Twist 20 RepsAdvanced Trainer Notes Rest Time: 20–30 Sec Moderate to Heavy Weight Pear body me lower body fat reduction slow hota hai, consistency zaruri hai Protein intake aur water intake maintain rakho Weekly 1 proper recovery day dena haiDay 2 – Beginner Pear Body Shape WorkoutCycling 3 Min Slow SpeedShoulder Rotation 10–10Chest Press Machine 2 Sets × 10 RepsLat Pulldown 2 Sets × 10 RepsDumbbell Shoulder Press 2 Sets × 10 RepsDumbbell Walking 2 Round × 30 SecBattle Rope 15 Sec × 2 RoundTreadmill Walk 5 Min Easy WalkAbs Machine 2 Sets × 10 RepsTrainer Notes Upper body strengthen karna zaruri hai Light weight hi use karna hai Proper posture maintain karwana haiDay 3 – Beginner Pear Body Shape WorkoutCross Trainer 3 Min EasyHip Circle 10 RoundSit to Stand (Bench) 2 Sets × 12 RepsWalking Lunges 2 Sets × 10 StepsSide Leg Raise 2 Sets × 12 RepsGlute Bridge 2 Sets × 15 RepsCycling 5 Min Medium SpeedBall Crunch 2 Sets × 10 RepsTrainer Notes Hips exercise slow movement me karwani hai Beginner ko balance maintain karwana important hai Cardio skip nahi karnaDay 4 – Beginner Pear Body Shape WorkoutTreadmill Walk 3 MinArm Rotation 10–10Stepper Up & Down 2 Sets × 15 StepsChest Press Machine 2 Sets × 10 RepsSeated Row Machine 2 Sets × 10 RepsLeg Curl 2 Sets × 12 RepsDumbbell Curl 2 Sets × 10 RepsCross Trainer 5 Min Easy SpeedTrainer Notes Full body movement beginner ke liye important hai Rest 30–40 sec dena hai Weight se jyada form par focusDay 5 – Beginner Pear Body Shape WorkoutCycling 3 Min Slow SpeedHip Rotation 10–10Glute Bridge 2 Sets × 15 RepsSide Leg Raise 2 Sets × 12 RepsStepper Slow Climb 2 MinDumbbell Walking 2 Round × 30 SecBattle Rope 15 Sec × 2 RoundTreadmill Walk 5 Min Fast WalkBall Crunch 2 Sets × 12 RepsTrainer Notes Hips aur thigh activation par focus rakho Beginner ko jump movement avoid karwana hai Consistency important haiDay 6 – Beginner Pear Body Shape WorkoutCross Trainer 3 Min EasySide Stretch 10 RepsSit to Stand 2 Sets × 12 RepsLeg Extension 2 Sets × 12 RepsLeg Curl 2 Sets × 12 RepsGlute Bridge 2 Sets × 15 RepsDumbbell Shoulder Press 2 Sets × 10 RepsTreadmill Walk 5 Min Fast WalkBall Crunch 2 Sets × 12 RepsTrainer Notes Pear body shape me lower body fat loss slow hota hai Regular cardio important hai Water intake maintain karna haiDay 2 – Advanced Apple Body Shape WorkoutCycling 5 Min Medium SpeedLat Pulldown 4 Sets × 12 RepsSeated Row Machine 4 Sets × 12 RepsDeadlift (Light–Moderate) 4 Sets × 10 RepsDumbbell Row 3 Sets × 12 RepsBack Extension (Lower Back) 3 Sets × 15 RepsDumbbell Curl 4 Sets × 12 RepsHammer Curl 3 Sets × 12 RepsBattle Rope 30 Sec × 3 RoundHanging Knee Raise 3 Sets × 12 RepsHeel Touch 20 RepsMountain Climber 20 RepsRussian Twist 20 RepsTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 3 – Advanced Apple Body Shape WorkoutCross Trainer 5 MinBodyweight Squat 15 RepsBarbell Squat 4 Sets × 12 RepsLeg Extension 4 Sets × 15 RepsLeg Curl 4 Sets × 15 RepsWalking Lunges 3 Sets × 20 StepsGlute Bridge 4 Sets × 15 RepsStepper Climb 3 MinStanding Calf Raise 4 Sets × 20 RepsJump Squat 3 Sets × 12 RepsHeel Touch 20 RepsMountain Climber 20 RepsRussian Twist 20 RepsAbsTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 4 – Advanced Apple Body Shape WorkoutDumbbell Shoulder Press 4 Sets × 12 RepsSide Lateral Raise 4 Sets × 12 RepsFront Raise 3 Sets × 12 RepsRear Delt Fly 3 Sets × 12 RepsPike Pushup 3 Sets × 10 RepsBattle Rope 30 Sec × 4 RoundBurpees 3 Sets × 10 RepsAbs Machine 4 Sets × 15 RepsLeg Raise 3 Sets × 15 RepsRussian Twist 20 RepsPlank 1 Min HoldCross Trainer 10 Min Fast SpeedTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 5 – Advanced Apple Body Shape WorkoutCycling 5 MinIncline Chest Press 4 Sets × 12 RepsFlat Chest Press 4 Sets × 12 RepsLat Pulldown 4 Sets × 12 RepsSeated Row 4 Sets × 12 RepsDumbbell Curl 3 Sets × 12 RepsTricep Pushdown 3 Sets × 12 RepsPushups 3 Sets × 15 RepsLeg Raise 3 Sets × 15 RepsRussian Twist 20 RepsPlank 1 Min HoldMountain Climber 25 RepsTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 6 – Advanced Apple Body Shape WorkoutCross Trainer 5 MinDeadlift 4 Sets × 10 RepsPushups 4 Sets × 15 RepsWalking Lunges 3 Sets × 20 StepsGlute Kickback 3 Sets × 15 RepsBack Extension 3 Sets × 15 RepsBench Dips 3 Sets × 15 RepsBattle Rope 30 Sec × 4 RoundBurpees 3 Sets × 12 RepsBicycle Crunch 25 RepsPlank 1 Min HoldTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 1 – Advanced Apple Body Shape WorkoutPushup Position Hold 20 SecFlat Chest Press Machine 4 Sets × 12 RepsIncline Chest Press 4 Sets × 10 RepsPushups 3 Sets × 10 RepsChest Fly (Multi Machine) 3 Sets × 12 RepsTricep Pushdown 4 Sets × 12 RepsBench Dips 3 Sets × 15 RepsBattle Rope 30 Sec × 4 RoundAbs Machine 4 Sets × 15 RepsPlank 40 Sec HoldMountain Climber 20 RepsRussian Twist 20 RepsTrainer Notes Rest 30–40 sec only Apple body shape me starting me simple cardio + machine workout best rehta haiDay 1 – Intermittent Apple Body Shape WorkoutTreadmill Walk 2 Min Fast WalkShoulder Rotation 15 Forward + 15 BackwardSide Bending 15 RepsSquat 3 Sets × 12 RepsChest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsDumbbell Walking 3 Round × 40 SecAbs Machine 3 Sets × 15 RepsPlank 20–25 Sec HoldMountain Climber 15 RepsTrainer Notes Moderate weight use kare Rest 30 sec Fat burning + stamina dono par focusDay 2 – Intermittent Apple Body Shape WorkoutCycling 3 Min Medium SpeedArm Rotation 15–15Spot Jogging 1 MinStepper Up & Down 3 Sets × 20 StepsIncline Chest Press 3 Sets × 12 RepsSeated Row 3 Sets × 12 RepsLeg Curl 3 Sets × 15 RepsDumbbell Shoulder Press 3 Sets × 12 RepsTreadmill Walk 7 Min Fast WalkHeel Touch 15–15 RepsPlank 25 Sec HoldTrainer Notes Workout speed controlled rakho Cardio skip nahi karnaDay 3 – Intermittent Apple Body Shape WorkoutCross Trainer 3 Min Medium SpeedShoulder Rotation 15–15Side Stretch 15 RepsGoblet Squat (Light Dumbbell) 3 Sets × 12 RepsFlat Chest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsDumbbell Front Raise 3 Sets × 12 RepsAbs Machine 3 Sets × 15 RepsMountain Climber 20 RepsPlank 25 Sec HoldTrainer Notes Proper breathing maintain karna Weight moderate rakhnaDay 4 – Intermittent Apple Body Shape WorkoutTreadmill Walk 3 Min Fast WalkArm Swing 20 RepsSpot Jogging 1 MinStepper Climb 3 Sets × 20 StepsIncline Chest Press 3 Sets × 12 RepsSeated Row 3 Sets × 12 RepsShoulder Press 3 Sets × 15 RepsLateral Raise 3 Sets × 12 RepsBall Crunch 3 Sets × 15 RepsMountain Climber 20 RepsPlank 25 Sec HoldTrainer Notes Rest sirf 20–30 sec Workout intensity medium rakho Day 5 – Intermittent Apple Body Shape WorkoutCycling 3 Min Medium SpeedShoulder Rotation 15–15Squat 3 Sets × 15 RepsFlat Chest Press Machine 3 Sets × 12 RepsLat Pulldown 3 Sets × 12 RepsLeg Extension 3 Sets × 15 RepsDumbbell Shoulder Press 3 Sets × 12 RepsTricep Pushdown (Multi Machine) 3 Sets × 12 RepsGlute Bridge (Mat Exercise) 3 Sets × 15 RepsAbs Machine 3 Sets × 15 RepsMountain Climber 20 RepsTrainer Notes Sweating level beginner se thoda zyada hona chahiye Form aur cardio dono important hai Hips exercise slow movement me karwani haiDay 6 – Intermittent Apple Body Shape WorkoutCross Trainer 3 Min Medium SpeedSpot Jogging 1 MinStepper Up & Chest Press Machine 3 Sets × 12 Reps 3 Sets × 20 StepsStepper Up & Down 3 Sets × 20 StepsSeated Row Machine 3 Sets × 12 RepsLeg Curl Machine 3 Sets × 15 RepsDumbbell Walking 3 Round × 40 SecTricep Dumbbell Kickback 3 Sets × 12 RepsSide Leg Raise (Mat Exercise) 3 Sets × 15 RepsBattle Rope 20 Sec × 3 RoundCycling 7 Min Medium SpeedBall Crunch 3 Sets × 15 RepsKnee Tuck 15 RepsPlank 30 Sec HoldTrainer Notes Workout intensity medium rakho Hips movement controlled hona chahiye Triceps me elbow stable rakhna hai Cardio skip nahi karnaDay 2 – Beginner Apple Body Shape WorkoutCycling 3 Min Slow SpeedNeck Rotation 10–10 SideArm Rotation 10 Forward + 10 BackwardBodyweight Squat 2 Sets × 10 RepsIncline Chest Press Machine 2 Sets × 10 Reps Light WeightSeated Row Machine 2 Sets × 10 RepsLeg Curl Machine 2 Sets × 12 RepsTreadmill Walk 5 Min Easy WalkKnee Plank 15 Sec HoldTrainer Notes Movement smooth rakho Heavy weight avoid karo Focus cardio + full body activation par rakhoDay 3 - Beginner Apple Body Shape WorkoutCross Trainer 3 Min Easy SpeedShoulder Rotation 10–10Spot Marching 1 MinSide Stretch 10 RepsBench Sit & Stand 2 Sets × 12 RepsLat Pulldown 2 Sets × 10 RepsLeg Extension 2 Sets × 12 RepsDumbbell Front Raise 1–2 KG 2 Sets × 10 RepsBattle Rope 15 Sec × 2 RoundAbs Machine 2 Sets × 10 RepsHeel Touch 10–10 RepsTrainer Notes Beginner ko proper breathing sikhani hai Fast movement nahi karna Form par focus karna haiDay 4 - Beginner Apple Body Shape WorkoutTreadmill Walk 3 MinArm Swing 20 RepsSide Bending 10 RepsSpot Jogging 1 Min SlowStepper Up & Down 2 Sets × 15 StepsIncline Chest Press 2 Sets × 10 RepsSeated Row 2 Sets × 10 RepsLeg Curl 2 Sets × 12 RepsDumbbell Walking 1–2 KG 2 Round × 30 SecBall Crunch 2 Sets × 10 RepsHeel Touch 10–10 RepsTrainer Notes Workout easy pace me karwana hai Rest properly dena hai Apple body me consistency important haiDay 5 – Beginner Apple Body Shape WorkoutCycling 3 MinShoulder Rotation 10–10Toe Touch 10 RepsSpot Marching 1 MinBodyweight Squat 2 Sets × 12 RepsFlat Chest Press Machine 2 Sets × 10 RepsLat Pulldown 2 Sets × 10 RepsLeg Extension 2 Sets × 12 RepsDumbbell Curl 1–2 KG 2 Sets × 10 RepsBattle Rope 15 Sec × 2 RoundTreadmill Walk 5 Min Slow WalkKnee Tuck 10 RepsTrainer Notes Weight bahut light rakhna hai Beginner ko motivate karte rehna hai Workout ke beech pani sip karna haiDay 6 – Beginner Apple Body Shape WorkoutCross Trainer 3 Min EasyNeck Rotation 10–10Side Stretch 10 RepsBench Sit & Stand 2 Sets × 12 RepsChest Press Machine 2 Sets × 10 RepsSeated Row Machine 2 Sets × 10 RepsLeg Curl Machine 2 Sets × 12 RepsDumbbell Shoulder Press 1–2 KG 2 Sets × 10 RepsStepper Slow Walk 2 MinutesBall Crunch 2 Sets × 10 RepsSimple Plank 15 Sec HoldTrainer Notes Day 6 me body ko overtrain nahi karna Light sweating tak workout rakhna hai Beginner ke liye regularity sabse important haiSubmit