Super da Akeey! 💪 Ippe exercise section mattum clean ah highlight panren for easy use or screenshot. Idhu dhan home-based no-equipment workout – daily 30–45 mins ku:
🏋️♂️ Daily Full Body Home Workout Plan (No Equipment)
| Exercise | Sets | Reps / Time |
|---|---|---|
| 💪 Push-ups | 3 | 12–15 reps |
| 🦵 Squats | 3 | 15 reps |
| 🧘 Plank | 3 | 30 seconds |
| 🚶 Lunges (each leg) | 2 | 12 reps per leg |
| 🪑 Wall Sits | 2 | 45 seconds |
| 🤸 Jumping Jacks | 2 | 30 seconds |
| 🧍♂️ Posture Fix Exercises | 2 sets | 12 reps each (Superman + Bridge) |
📌 Target Areas:
– Core Strength
– Shoulder Width
– Spinal Posture (Mullanthandu fix)
– Stamina + Balance
🕘 When to do?
- Morning or Evening (pick one or split into two)
🗓️ How Often?
- Daily (But Sunday can be light stretching + walking only)
😮💨 After Workout Tip:
- Take 2 min rest after each set
- Drink water slowly after 15 mins
- Avoid workouts on full stomach
Ready na sollu… Wallpaper + PDF coming next! 📲🔥
Shall I include step-by-step image (or stick figure style) for each exercise too? ✅
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