Marvel Fitness
Monday Full Body
Workout
Beginner Level · 9 Exercises · ~45–55 min
Tap ▶ on any card to watch the exercise demo
Bodyweight Squat
Lower body power
3 sets × 12-15 reps | Rest: 60-90s
Push-ups (Knee/Wall)
Upper body strength
3 sets × 8-12 reps | Rest: 60-90s
Dumbbell Row (Bench Supported)
Upper Back
3 sets × 10-12 reps | Rest: 60-90s
Standing Overhead Dumbbell Press
Shoulder strength
3 sets × 10-12 reps | Rest: 60-90s
Glute Bridge
Hip & Glute strength
3 sets × 12-15 reps | Rest: 60-90s
Plank Hold
Core stability
3 sets × 20-30 sec | Rest: 60s
Dumbbell Bicep Curl
Biceps strength
3 sets × 10-12 reps | Rest: 60s
Tricep Dips (Chair)
Triceps strength
3 sets × 10-12 reps | Rest: 60s
Reverse Lunges
Quads & Glutes
3 sets × 10 reps/leg | Rest: 60-90s
After Workout Tips
- 5–10 min cool-down stretching – muscles tight nahi rehenge.
- Workout ke baad kam se kam 500ml paani peeyein.
- 30–40 min ke andar protein-rich meal lo.
- 7–8 ghante ki neend zaroori hai.
- Consistency banaye rakho – yeh routine weekly repeat karo.