Gym Trainer Ai
Trained With Ai
Monday - Military
Phase 1
Foundation Day
Basic Combat Fitness · 8 Exercises · ~45–50 min
Tap ► on any card to watch the exercise demo
Hand-Release Push-ups
Chest, Shoulders, Triceps
3 sets × 15-20 reps
Air Squats
Legs, Glutes
3 sets × 20-25 reps
Leg Tucks
Core, Hip Flexors
3 sets × 10-15 reps
Plank
Core, Shoulders
3 sets × 45-60 sec
Mountain Climbers
Full Body, Cardio
3 sets × 20-30 reps each side
Burpees
Full Body, Cardio
3 sets × 12-15 reps
Flutter Kicks
Core, Hip Flexors
3 sets × 20-25 reps each side
High Knees
Cardio, Legs
3 sets × 30-40 reps each side
Military Training Tips
- 🔥 Form first: Hand-release push-ups mein chest zameen ko touch kare, hands lift ho — ACFT standard.
- 💪 Leg Tucks: Bar se hang ho, knees ko elbows tak lao — core aur grip strength dono build hoti hai.
- ⚡ Burpees: Full range of motion use karo — squat, plank, push-up, jump. Yeh real combat movement simulate karta hai.
- 🛡️ Recovery: Military training mein recovery utni hi important hai jitni training. Stretch aur protein intake zaroor karo.
- 🎯 Progressive overload: Har week reps ya sets increase karo — Phase 1 ka goal foundation build karna hai.