Yogesh Bhateja emphasises the importance of functional motions when training his clients. “Fitness does not just mean lifting weights or doing cardio for me.” “I prefer to use a combination of functional exercises, weights, and Yoga to make people more energetic, efficient, and powerful,” he explains. He put out a bodyweight fitness regimen that novices may do at home or at the gym. You might begin by doing the exercises listed below.
Planks
This is a must-do isometric exercise for core strength. Forearm planks, high planks, side planks, extended planks, weighted planks, and more varieties of planks exist. Start with a 30-second forearm plank and work your way up to greater durations and more difficult versions.
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Push-ups
Push-ups are a bodyweight exercise that may be found in almost any fitness programme. It’s a popular workout for building upper body strength without equipment, with a variety of beginner and intermediate variations.
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Squats done freehand
A freehand or bodyweight squat is a great way to work your lower body, especially your legs and buttocks, without using any weights. You can progress to jump squats after you’re satisfied that your form is proper.
Pull-ups
Pull-ups are an excellent approach to strengthening your upper body. Pull-ups help you develop your biceps and back muscles, while push-ups focus on your chest, triceps, and shoulders. You can try alternative grips, such as chin-ups and wide-hand pull-ups.
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Shalabhasana
Shalabhasana, also known as the Locust Pose, is a Yoga asana that focuses on the flexibility of your spine, shoulders, and waist.
Inchworm
This is a popular high-intensity interval training (HIIT) workout for increasing strength and flexibility. It’s a good way to warm up your core, shoulders, and hamstrings before a workout.
Jumping jacks
Jumping jacks are a full-body aerobic workout that is excellent for cardio. These can be done at the start of your workout to raise your heart rate.
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Bhateja advocates specific health routines in addition to working out consistently to help you reach your fitness objectives faster. We’ve compiled a list of his recommendations below:
- Detox with alkaline water first thing in the morning.
- To maintain a healthy metabolism and energy levels, fast for 12-14 hours.
- Do 20-30 minutes of cardio.
- Maintain a balanced, nutritionally dense diet that includes healthy fats like avocado and almonds.
- Every day, drink at least 4 litres of water.
