Explorer

[L1D13] Take Rest Drink Water 🚰

[L1D12] •Surya Namaskar - 8 times •Cobra Stretch - 8 times (hold for 10sec.) •Situps - 8 times (very important) •Cat-Cow pose - 10 times. •Kick with both legs(at night) - 160 kicks. •Non-Stop Jump - 3 mins - Morning(2 times) and Evening (2 times). •Paschimottanasana - 2 Morning + 2 Before sleep or as much as you want.

Paschimottanasana

[L1D11] Take Rest

Congratulations 🎊 You've completed 10 days in a row. 👏 your efforts will give you results.

[L1D10] •Surya Namaskar - 7 times •Cobra Stretch - 7 times (hold for 10sec.) •Situps - 7 times (very important) •Cat-Cow pose - 10 times. •Kick with both legs(at night) - 150 kicks. •Non-Stop Jump - 3 mins - Morning(2 times) and Evening (2 times).

For Leg- 1⃣ Cycling with raised staddle. 2⃣ Kicking daily (as above). 3⃣ Microfracture technique. 3.1 Sprint 10x in a day (only 2-3 days in a week) then sleep with your leg hanging with ankle weight and not touching ground. 3.2 Jump with ankle weights(daily) then sleep with your leg hanging(not touching ground). (DO EITHER 3.1 OR 3.2) 4⃣ Karmela's Method ( I will tell about it later).

[L1D9] •Surya Namaskar - 7 times •Cobra Stretch - 7 times (hold for 10sec.) •Situps - 7 times (very important) •Cat-Cow pose - 10 times. •Kick with both legs(at night) - 100 kicks. •Non-Stop Jump - 2 mins - Morning(2 times) and Evening (2 times).

[L1D8] Take Rest.

[L1D7] •Surya Namaskar - 7 times •Cobra Stretch - 7 times (hold for 10sec.) •Situps - 7 times (very important) •Cat-Cow pose - 10 times. •Non-Stop Jump - 2 mins - 2 time(Morning) - 2 times (Evening) - Total 4 times. •Kick with both legs(at night) - 70 kicks. ~ Increase Water Intake 💧 ~

[L1D6] •Surya Namaskar - 7 times •Cobra Stretch - 7 times (hold for 10sec.) •Situps - 7 times (very important) •Cat-Cow pose - 10 times. •Kick with both legs(at night) - 50 kicks. •3min Nonstop jump/skipping/runing(at night).

[L1D5] Congratulations 🎊 you've completed 5 days in a row. Take Rest.

[L1D4] •Surya Namaskar - 5 times •Cobra Stretch - 5 times (hold for 10sec.) •Situps - 5 times (very important) •Cat-Cow pose - 10 times. •Toe Touch - 10 times. Water is the key behind success.