Times of India ETimes Lifestyle Health Video series “Get in Shape with 2020” / “7 Day Workout Plan”

Last December that is in year 2019, the Times Of India’s Health and Fitness Channel team visited my centre in Malviya Nagar to do a video shoot. The video shoot was supposed to be about demonstrating simple exercises or stretches for people from different walks of life and without the need of different equipments. In fact, we demonstrated the use of simple stuff which can be found in every household for performing some of the Strengthening exercises.

The video shoot took around 7 hours but we were happy with our work as we were able to shoot 7 different videos which would be edited by the TOI team and these videos were later released on consecutive days in the last week of the last month of the year 2019.

If you haven’t seen these videos yet, please watch the links provided in the following sections. 

The Day 1 video is for the General population 

Most of us face mobility issues with our ankles, hips and thoracic spine (mid-back) mainly due to prolonged seating and working on our mobile devices etc. We show you some simple mobility exercises to improve the mobility for your ankles, hips, shoulders and thoracic spine. Do these daily to notice a considerable improvement in these. We also show you a full body routine which works on your core stability also apart from increasing your overall mobility. 

Please watch the video below:

The Day 2 video is for the homemakers

For the wonderful ladies looking after the households, we demonstrate some exercises which can be done with a light backpack such as Halo to release the tightness in the upper back as well as improve the shoulder mobility and strength. We also demonstrate exercise with a Dupatta or a Chunni to reduce the upper back stiffness and improve the posture. 

Please watch the video below:

The Day 3 video is for the Office Workers

For the office workers, who end up sitting for long periods, we demonstrate a few seated stretches to release the tightness in the back and hamstrings. We also use the chair to show a couple of exercises to strengthen the lower body and your midsection.

Please watch the video below:

The Day 4 video is for Seniors

For the Seniors, who start with showing the ankle mobility routine using the wall support. Then we also show the wall pushups to increase the upper body strength. Then comes the single leg balance holds using wall. Then we cover a very important Get-up technique to get up from the lying position.

Please watch the video below:

The Day 5 video is for Kids

Kids love games and therefore we demonstrate different animal walks so that kids can have fun doing these and use their whole body and develop their strength and co-ordination. Make sure these exercises are done in a very safe environment meaning well levelled surface at home or outdoors. The kids can do these in a group also and race with each other to add more fun or play team games using these.

Please watch the video below:

The Day 6 video is for Frequent Travellers

For people who travel a lot, we show some important exercises to build their overall strength. One of them is the farmers walk or carry which I believe should be a part of the exercise selection for any individual our seniors included. We also demonstrate different exercises like Bridges to increase the glutes or butt muscles strength and pushups for increasing core strength and upper body strength. Both these exercises will contribute towards a stronger body and in reducing the incidence of low back pain.

Please watch the video below:

The Day 7 video is for Athletes

For our athletes, we address the issue of muscle imbalances which could be due to asymmetrical loading in their sports. We use our favourite and most effective tools like TRX and Kettlebell to demonstrate some exercises. If you are an athlete wanting to take your game and performance to the next level, please get in touch with me.

Please watch the video below:

It was a great and fun experience in planning and shooting these videos with the help from TOI Health and Fitness Channel.

For further help or any queries, either get in touch with me or leave a comment for this post. I look forward to supporting you to become your strongest version.