Day 3 | somya luhadia's School

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75 Days Easy Transformation

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75 days
How to Follow the Workout Plan.pdf
How to follow the diet plan .pdf
Building a routine for 1212 or 1410 intermittent fasting requires aligning your eating and fasting windows with your daily schedule. Here-s how you can do it effectively.pdf
Bloating Relief Guide

Follicular phase ( beginner’s )

leg Pilates - day 1 (45:28)
anti gravity - day 2 (37:45)
High Impact But Low Intensity Standing ABS Workout - day 3 (35:55)
Upper Body Low Intensity - day 4 (30:40)
Full Body Cardio ( Standing Cardio ) - day 5 (21:07)

Follicular phase ( Advance )

Weighted Floor Pilates - day 1 (54:00)
Anti Gravity ( Level 2 ) (57:45)
Upper Body Toning With Dumbbell - day 3 (55:00)
Floor ABS Workout - day 4 (35:05)
Weighted Dumbbell HIIT Workout - day 5 (26:45)

Ovulation Phase ( beginners )

High Impact But Low Intensity Standing ABS Workout - day 1 (35:55)
Upper Body Low Intensity - day 2 (30:40)
Standing ABS Dumbbell Workout - day 3 (58:32)
Leg HIIT Workout - day 4 (35:01)
Flow Workout - day 5 (26:48)

Ovulation phase ( advance )

Weighted Leg Pilates (1) - day 1 (41:19)
Floor ABS Workout( High Intensity With Dumbbell ) - day 2 (35:28)
Abdominal High Intensity Training - day 3 (34:56)
Mix Of Cardio & Toning( Dumbbell ) - day 4 (29:10)
Full Body Workout + ABS Crunch - day 5 (35:51)

Luteal phase ( beginner )

leg Pilates (1) - day 1 (45:28)
Anti Gravity Class - day 2 (37:45)
Floor ABS Workout - day 3 (35:05)
Lower Body Exercise - day 4 (32:55)
Full Body Cardio ( Standing Cardio ) - day 5 (21:07)

Luteal phase ( advance )

Weighted Floor Pilates (1) - day 1 (54:00)
Anti Gravity ( Level 3 ) - day 2 (49:42)
Weighted Dumbbell HIIT Workout - day 3 (26:45)
Upper Body Toning With Dumbbell - day 4 (55:00)
Cardio + HIIT Workout - day 5 (30:44)

Menstruation Phase

Day 1 (7:40)
Day 2 (3:53)
Day 3 (7:04)
Day 5 (7:17)
Day 4 (8:58)

Follicular Phase ( Beginner ) - Phase 2

Move Our Body (21:17)
Low Intensity Interval Training (19:10)
Anti Gravity Class (37:45)
Full Body Cardio ( Standing Cardio ) (1) (21:07)
leg Pilates (45:28)

Follicular Phase ( Advance ) - Phase 2

High Impact Pilates Session (64:07)
Hard-Core Abdominal Training (30:47)
Advance Resistance Band Workout (28:05)
Strenth+Cardio Workout (36:12)
High Intensity Interval Training (21:01)

Ovulation Phase ( Beginner ) - Phase 2

Energy Workout (22:24)
Energy Flow Workout (30:20)
Level-2 Of Resistance Band Workout (39:08)
Ball Energy Workout Low Intensity (25:01)
Upper Body Low Intensity (30:40)

Ovulation Phase ( Advance ) - Phase 2

Full Body Hiit Workout (1) (50:51)
ABS Workout With ( Floor ABS + Dumbbell + Standing (1) (57:49)
Advance Session Of Flow Workout (20:00)
Resistance Band Workout (34:30)
High Impact( High Intensity Workout ) (29:37)

Luteal phase ( beginner ) - Phase 2

Floor Pilates (28:54)
Low Intensity Resistance Band Workout (24:54)
Floor ABS Workout (1) (35:05)
Lower Body Exercise (1) (32:55)
leg Pilates (45:28)

Luteal phase ( Advance ) - Phase 2

Strenth+Cardio Workout (36:12)
Kettlebell Energy Workout High Intensity (24:12)
High Intensity Ball Energy Workout (25:41)
Interval Training( Level Up ) (20:36)
Weighted Dumbbell HIIT Workout (1) (26:45)

Menstruation Phase - Phase 2

Day 1 ( 2nd Month ) (5:25)
Day 2 ( 2nd Month ) (3:51)
Day 3 ( 2nd Month ) (6:11)
Day 4 ( 2nd Month ) (4:01)
Day 5 ( 2nd Month ) (7:17)

Ovulation Phase ( Beginners ) - Phase 3

Core Training (23:41)
Cardio Pump (37:02)
Standing ABS Dumbbell Workout (58:32)
Leg HIIT Workout (35:01)
Flow Workout (26:48)

Ovulation Phase ( Advanced ) - Phase 3

Functional Workout (33:52)
Advance Ball Energy Workout (36:02)
Abdominal High Intensity Training (34:56)
Mix Of Cardio & Toning( Dumbbell ) (29:10)
Full Body Workout + ABS Crunch (35:51)

Follicular phase ( Advance ) - Phase 3

Power Up ( Advance ) (24:46)
Lower Body Workout ( Dumbbell ) (26:31)
Upper Body Toning With Dumbbell (55:00)
Floor ABS Workout (35:05)
Weighted Dumbbell HIIT Workout (26:45)

Follicular phase ( Beginner ) - Phase 3

Standing Cardio (26:35)
March Workout (24:20)
High Impact But Low Intensity Standing ABS Workout (35:55)
Upper Body Low Intensity (30:40)
Full Body Cardio ( Standing Cardio ) (21:07)

Luteal phase ( beginner ) - Phase 3

March Workout (24:20)
Full Body Cardio ( Standing Cardio ) (21:07)
Anti Gravity Class (37:45)
Floor ABS Workout (35:05)
Lower Body Exercise (32:55)

Luteal phase ( advance ) - Phase 3

Cardio + HIIT Workout (30:44)
Standing Cardio (26:35)
Weighted Dumbbell HIIT Workout (26:45)
Upper Body Toning With Dumbbell (55:00)
Cardio + HIIT Workout (30:44)

Menstruation Phase - Phase 3

Day 1 (7:40)
Day 2 (7:17)
Day 3 (6:11)
Day 4 (4:01)
Day 5 (7:17)

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Day 3

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