Gym Trainer Ai
Trained With Ai
Wednesday - Military
Phase 1
Core & Conditioning
Core Strength + Cardio Endurance · 8 Exercises · ~40–45 min
Tap ► on any card to watch the exercise demo
Leg Raises
Lower Abs, Hip Flexors
3 sets × 15-20 reps
Russian Twists
Obliques, Core
3 sets × 20-25 reps each side
Bicycle Crunches
Upper Abs, Obliques
3 sets × 20-25 reps each side
Plank
Core, Shoulders
3 sets × 45-60 sec
Mountain Climbers
Core, Cardio, Legs
3 sets × 25-30 reps each side
Flutter Kicks
Lower Abs, Hip Flexors
3 sets × 20-25 reps each side
V-Ups
Full Core
3 sets × 12-15 reps
1-Mile Run
Cardio, Legs, Endurance
1 mile (approx 8-10 min)
Military Core & Conditioning Tips
- 🔥 Core is everything: Military training mein core strength sabse important hai — rucking, running, combat movements sab core se start hote hain.
- 💪 Leg Raises: Lower back ko floor pe rakhna, abs ko contract karna. Swing mat karo, controlled movement.
- ⚡ Russian Twists: Feet off the ground, back straight — obliques ko target karo. Military mein rotational movements important hain.
- 🏃 1-Mile Run: Base endurance ke liye. Har week 0.25-0.5 mile increase karo.
- 🛡️ Recovery: Core workout ke baad stretching zaroor karo — lower back aur hip flexors ko relax karo.