gym exercise schedule in hindi | Shayari, Status, Quotes, Stories

Teenage girl's or any woman's work out regime and diet :

Every girl wants to have that perfect gym trained body without loosing their femininity. This actually very simple if you follow certain someone's diet and exercise routine.





Yeah, all the girls want to be like her, she is Israeli Stunner ‘Wonder Woman’ Gal Gabot.

Warmup – Rowing Machine





This is important ladies. You don’t want to pull any muscles during your gym session, so don’t skip this bit.

Gal performed 5 minutes on the rowing machine at a slow pace, in order to get her muscles activated and ready for her workout.

5 mins slow pace (Rowing Machine)

1. Rowing Machine HIIT

The first workout on the list. Gal’s trainer stated that this was one of the key exercises that helped Wonder Woman achieve that lean figure.

What to do

HIIT is great for getting your workout finished quickly; effective enough, so you can get home early and finish your work.

Gal performed 2 minute sprints on the rowing machine for 3 rounds (going at an easy pace for 2 minutes between the rounds).

3 sets of 2 minute sprints, with 2 minutes slow pace between rounds

2. Bear Crawl



This is a tough one. This doesn’t require any weights, but it’ll get you sweating in the gym.

To perform a bear crawl, use your hands and toes to crawl forward – making sure to keep your knees and elbows from touching the floor.

What to do

Perform bear crawls for 30 meters, then walk back and head straight into the next exercise (without resting)

3. Backward Bear Crawl

As you’ve probably guessed, this is the same as the bear crawl…but going backwards.

What to do

Backward bear crawl for 30 meters, then walk back and head straight into the next exercise (without resting)

4. Burpee Broad Jump





To perform this exercise, use your legs to power and propel yourself forward. Once you land, get straight down for a burpee and then repeat.

What to do

Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

5. Crab Walk



You’re probably imagining yourself walking sideways in a crouched position…but that isn’t the crab walk you’ll be doing here.

To perform a crab walk, start by sitting on the floor with your hands behind your back and legs bent in front. Then raise your hips so that only your hands and feet are touching the floor and use them to move forward.

What to do

Crab walk for 30 meters, then walk back and head straight into the next exercise (without resting)

6. Burpee Broad Jump

The same as before, you know what to do.

What to do

Burpee broad jump for 30 meters, then walk back and head straight into the next exercise (without resting)

7. Pull Ups



[If you can't do pull up then simply type the question here on Quora - What should I do if can't pull up ever?]

At this point, you’ll be feeling pretty sore, ladies. But push through and you’ll look like Wonder Woman in no-time…

What to do

7 sets of 3 reps (rest for 1 minute between sets)

8. Ring Pullups





These are simply pull ups performed on gym rings (check the picture above if you’re still unsure).

What to do

5 sets of 3 reps (rest for 1 minute between sets)

9. Barbell Finisher

After that full body workout, you’ll definitely be feeling sore. But this is where you show your superhero strength, ladies – so get motivated for one last section.

Gal performed 4 weighted exercises as part of her workout:

Romanian Deadlift –



5 reps of 1 set

Bent-over Row –



4 reps of 1 set

Reverse Curl –



5 reps of 4 sets

Squat –



5 reps of 4 sets

Cooldown

If you’ve been following this workout routine and made it to the end, then get your sword and shield ready – you’ve officially killed a superhero workout!

Now, the cooldown is just as important as the warm-up; it’ll help your muscles relax after this crazy workout, and stop you from cramping up later.

What to do

Light medicine ball throw for 5 minutes



Wonder Woman Diet

I’ll take a shot from the Lasso of Truth here and make a confession…I couldn’t actually find Gal Gadot’s exact diet plan.

But that doesn’t mean I’ll make one up, instead, I’ve managed to get my hands on Gal’s co-star, Jenny Pacey’s diet plan. This is her



You’ll be glad to hear that Jenny is a former Olympian and fitness expert; so this will definitely help you get toned!

Diet Plan

Pre Training Breakfast – 2 egg yolks and 5 egg whites (scrambled with coconut oil)

Post Training Breakfast – Oats with berries and nuts

Snack – Protein shake with nut butter, banana, blueberries and almond milk

Lunch – Oats, fruits or veg, with grilled turkey, avocado, hummus, oatcake and sweet potato

Snack – Protein bar with apple or pear

Dinner – Small portion of lean protein (chicken, tuna or salmon) with green vegetables

Snack – Protein shake with coconut milk and brazil nuts.

Remember, everyone's body requirements and metabolism is different, so diet ideally should be according to that. If your metabolism is not high then you can follow this diet by eating each time very little amount and that is why you are eating 7 times a day. This is how you will stay skinny.

Some of the exercising models have very muscular figures here in the picture that is because their diet is different, so don't worry if you follow everything that has been mentioned above, you will be as skinny as anyone and as feminine as anyone. By the way, don't forget to drink plenty of water.

How to do pull up properly -

This is how you can do pull up successfully :

This is very good question and a very common problem, I have seen guys with very good otherwise exercise capabilities sucks in pull up, whereas some skinny girl may come in front of you, get away with doing pull up easily. Don't be embarrassed, guys, okay. I am going to give you many solutions, you can try whichever you like or could try all of them.

[Solution no 1]







Test your grip strength first. Just hang on to those pull up bar as long as you until you can't anymore and time it with stop watch. Count that as first set. Continue to do it like this —

5–10 X Hangs to fail

As you get more hang on to things try to beat the clock.

If your grip isn't strong enough, wrap your thumb under the bar instead.



[Solution 2]

You can try pulling up with close hand grip instead of wide hand grips which is harder to do for a novice person.



[Solution 3]

Instead of trying to do chin up, you can do chest under the bar, because while doing that you are making sure your whole upper back is contracted into the middle. This makes sure that you not only using only the arm muscle but also the back muscles. So that means less stress on those arm muscles.





[Solution 4]

You can use a elastic box (chair or stool can work too) to pull up as a support to your legs.



You have to do > 10–12 reps or fail on every sets, rest for 60 - 90 seconds between the sets, 3 sets minimum. As you get more used to this, try using legs less and less and also concentrate on the downward negative pull up slowly without taking the support from the box. Do six sets like this to failure.

You can also do ‘chest under the pull up bar’ pull up using the same elastic box.



Once you get used to this, start doing pull up without any support. Remember after how many reps you are failing and take 15 seconds rest after each failure and start doing pull up again and try to push through your previous failure and let your pull up muscle know that it can't give up and will push through. Once you can do more than 10 reps, it's time to use weight for pull up.







Weight is very essential for pull up muscle as it makes the muscles very strong and after this when you do the pull up without the weight, you can do it very easily.

[Solution 5]

Or you can do 50 pull up in a day. Once you failed, you can take 10 - 20–30 seconds or one minute rest or as much as you want, even if that means you have to do one pull up in a set. As long as you don't drift away from your target of 50 pull up. This will help build your pull up muscles strong and stamina.

[Solution 6]

You can do pull up using elastic bands.









[Solution 7]

To make the pull up muscles stronger, do this following mentioned two exercises as much as to make you comfortably to do pull up.

1.Lateral pull down



2. Stable Y raise





Remember before you do any reps, you should first stabilize and contraction between your shoulder blades.

[Solution 8]

Another option is core exercise. If you are a novice person at this, just do cardio like running etc and do all the abs exercise







This exercise will make your core stronger, as your core muscles get stronger and stronger with each passing time, you will see the difference in your pull up too. That is because your core muscle will start to share the stress from your back and arm muscles, hence making the whole process easier.

You must remember that you can collect a few items for your pull up preparation for your home, (a) elastic resistance band



(b) weight belt



(c) pull up bar for home



(d) pull up grip straps



Now I don't care if I don't have the best grips for pull up, I don't want to fail because of my grip, I would rather fail because of my pull up back muscles. Grip straps definitely makes things easier.

Guys, you can build your body without doing any pull up but it won't be easy, in fact in my opinion pull up is the most important gym work out and also the most difficult one if you can't do it from the beginning. Pull up helps you do a lot of other exercises and very interconnected with a lot of other exercises. So you must be able to do it rightly.