The Ultimate Power Training Routine With Shivoham | Femina X Grazia Virtual Beauty Carnival

Full Body Workout

In this video, Shivoham demonstrates a full body workout consisting of two parts. The first part focuses on upper and lower body exercises, while the second part is focused on cardio and core exercises. The workout is done in a Tabata style interval training format.

Warm-up

• A quick warm-up consisting of 30 seconds each of knees to chest, lunge and rotate, downward dog to up and down, and squats.

Upper Body and Lower Body Combination

• Four minutes of exercise with one minute for each exercise. Two intervals of each exercise are done with 20 seconds of work followed by 10 seconds of rest.

• Exercise 1: Two shoulder taps followed by one push-up.

• Exercise 2: Two squats followed by one squat jump or calf raise.

• Exercise 3: Beast position to plank followed by a plank walk.

• Exercise 4: Lateral lunge and squat jump.

Cardio and Core Exercises

• Four minutes of exercise with one minute for each exercise. Two intervals of each exercise are done with 20 seconds of work followed by 10 seconds of rest.

• Exercise 1: High knees or mountain climbers.

• Exercise 2: Plank jacks or jumping jacks.

• Exercise 3: Burpees or half burpees.

• Exercise 4: Russian twists or leg raises.

Cool Down

• A cool-down consisting of stretches for the legs, back, shoulders, and arms.

4-Minute Interval Training Workout

The instructor leads a 4-minute interval training workout consisting of lunges, squat jumps, and rest periods. She explains the benefits of interval training and how it can be more effective than slow state cardio.

• The workout consists of lunges, squat jumps, and rest periods.

• Interval training is beneficial for those who don't have much time to exercise.

• Research has shown that small intervals of high-intensity exercise are more beneficial than one hour of slow state cardio.

Cardio and Floor Tabata Workout

The instructor leads a cardio and floor tabata workout consisting of mountain climbers, cycle kicks and sit-ups, two high knees one half burpee, and hollow rocks.

Mountain Climbers

• Keep your back straight while doing mountain climbers.

• Breathe while doing mountain climbers.

Cycle Kicks and Sit-Ups

• Control is key when doing cycle kicks and sit-ups.

• Breathe out every time you crunch.

Two High Knees One Half Burpee

• You can add a hop to this exercise for an extra challenge.

• Pace yourself during this exercise for maximum effect.

Hollow Rocks

• Keep your core strong during hollow rocks.

• Take a moment to relax after completing the workout.

Breathing and Gratitude

In this section, the instructor talks about breathing techniques and gratitude.

Breathing through the nose and exhaling through the mouth

• The instructor advises to breathe through the nose and exhale through the mouth.

Speaking to your body with gratitude

• The instructor suggests speaking to your body with gratitude before exercising.

• She recommends thanking your breath and body for everything they do.

• Additionally, she suggests thanking the universe for making it possible to exercise.

Stretching

In this section, the instructor guides viewers through stretching exercises.

Chest, shoulder, tricep stretch

• The instructor guides viewers on how to stretch their chest, shoulders, and triceps.

• She advises taking hands in front of you, taking them all the way back behind you while turning them. Then grab your hands behind you and pull yourself up while holding for 15 seconds.

• After 15 seconds slowly relax forward.

Wrist stretch

• Take one hand forward holding onto your wrist then pull it around for 10 to 15 seconds.

• There should be no pain but a little discomfort is fine like stretching.

Relaxation

In this section, the instructor guides viewers on relaxation exercises.

Shoulder relaxation

• The instructor advises relaxing shoulders for 10 seconds.

Side relaxation

• After shoulder relaxation she advises relaxing sides as well.

Conclusion

In this section, the instructor concludes the workout.

• The instructor thanks viewers for joining her and hopes they had a good workout.

• She advises viewers to be healthy, safe, and happy.