Exercise routine for 3 months 🌿
- Saturday:
- Sunday
- Monday
- Tuesday
- Wednesday
- Thursday
- Friday
ForerverYoung Method
Equipment needed : 3 types of band Green/Yellow/blue or 3 sets of dumb bells of 3 different types of weights light/mid/heavy
I would recommend 2/3 Kg, mid=5kg, heavy 7/8/9 kg.
If you don not have weight you can use at least full 250ml of water bottle.
If you can manage chin up bar it would be best but if not then we can use modifications with band. No worries for now.
Tips: never exercise from full stomach. Exercise before shower. Exercise with music. Please, turn off your cell phone. Shut down everything except your mind. Focus your muscle. Feel the pain & try to love the pain. Find your energy. If it is cardio, legs or kick boxing then do exercise min after between 2 to 3 hours after your meal. You should feel your stomach almost empty but not fully empty. That is also not good. You could feel dizzy. Anyway another thing if you do any exercise without jumping like chest & back, shoulder or yoga then you can do exercise after 1 hour 30 min to 2 hours after your meal which should be fine. Remember when you press something, you have to exhale, when you release your weight you inhale. That is universal rules. Keep it in our permanent memories always. This way you can give more oxygen to our muscle and you can use more power.
Right now, I have researched for you from YouTube that you can follow them. Trust me. They are one of the best trainers on YouTube based on my research. I hope, you will find your result with my food routine. Just keep monitoring your result & weight every week. And let me know your update at my upcoming new health Facebook page or here. Sooner or later You will be able to follow my own exercise routine. So R u ready?
Follow the routine for one month, I am assuring you that you will feel more energy, less back pain, more happiness, more confident.Yes .. right. Let’s be positive. Do not hesitate to share with me your result to motivate others. Remember every big things has small beginning. Sharing one’s success story will be appreciated by all. They will be the example for future. People will follow them. They will motivate other people. We should work like a team. When we think for others. We are creating family. When we do that, we just create a love. When there is love, there is peace.
Enough, let’s back to the business.
So let’s start, so that “We shall overcome with Forever Young Evan Khan”.
Bow flex Warm up 5 min
Dynamic stretching 7 min with warm up.
All exercise you will do common warm up + dynamic stretching and cool down with static stretching- Foundations
(1st & 3rd) Week
Saturday : Ches & Back10 min only + abs Bowflex 2 min.
Sunday : Cardio with abs no jumping 20 min with Healthier Robertson
Monday : Arms 25 min +abs -Has fit
Tuesday: Legs only 10 min with MadFit
Wednesday : Shoulder + Bow Flex abs 2 min
Thursday: Yoga 20 min . You don’t need any warm up or extra stretching when u do Yoga.
Friday : Meditations 5 min only
(2nd & 4th) week- Foundations
Saturday : Full body workout 10 min
Sunday : Kick boxing cardio 25 min with fitness Blender
Monday : Upper body with Pamel Reif 10 min +abs blow flex abs + Yoga static Stretching-Fitness blender
Tuesday: Butts from Psyche Truth 25 min
Wednesday : Shoulder 20 min Mad fit+ Madfit 10 min standing abs
Thursday: Pilates 30 min with Nicole Kastoun
Friday : Stretch 30 min with madFit.
(6th & 8th) week- Intermediate
Saturday : Full body workout 20 min
Sunday : Kick boxing 45 min including everything warm and and stretch
Monday : Arms 10 min+abs 15 min
Tuesday: Butts 20 min
Wednesday : Shoulder + abs 15 min
Thursday: Pilates 40 min
Friday : Stretch 15 min
Advance :
(9 & 11)
Saturday : Full body extreme 10 min Frank Madrano
Sunday : Kenpo 50 min . Including warm up stretching and martial art
Monday : Arms +abs tough routine 20 min
Tuesday: Legs Only do 2 times repeat & Butt With Chris Heria
Wednesday : Shoulder 20 min
Thursday: Yoga extreme 15 min
Friday : rest
➜Stay tuned, I will update next routine within June 2020. Till that You can start working that I have recommended for you for 2 months. The full program is for 3 months. If you start don’t stop until you finish all the program. I am sure you will transform yourself into higher self of you within 3 months.
No worries by June I will be done your new routine for food based on ASIA . Again let me know also where you from so that I know what kind of food you eat. It will be easy for me to make a chart according to your background.
Take pic before and after. Keep the record. If you are happy with the result please share this page to encourage others. There are thousands like you who want to lose fat and get fit with higher immune system. So help our community from your success story.
Tips: Always modify if you can not cope up with those exercise in the beginning. Remember, it takes 6 weeks to be part of your lifestyle to adjust any new habit with you. So, keep moving. I am sure, you will be fine. Stay happy always. You might notice little pain first week which is normal as you are developing your muscle. Remember no pain no gain.
June12,2020
Follow me on
Facebook: https://www.facebook.com/foreveryoungevankhan/
visit my website: www.weshallovercome.info
Comments
- UnknownJuly 16, 2020 at 3:50 AMThis guy is just amazing 1st of all thnx to almighty thn who made thz “Evan Khan” blog. actually I followed his routine last 4wks & I got a great result alhamdullia lose weight & feel fit now. I m really excited now cause I can’t blv my eyes tht the changes whn I looks mirror. If u r really wanna be fit just follow his routine properly u ll definitely get ur resultREPLY .