Go to sleep by 10 to 11 in the night (sleep for 7 to 8 hours).
Get up by 6 in the morning.
Finish your activities by 6.30 and get ready to go for ground.
Run for 3 to 5 km with whatever speed your got, to be more precise run as slowly as possible, but don't stop.
After completing, take rest for 10 minutes.
Now go for pull up, 3 sets and 5 (minimum) for each set.
Double bar, 3 sets and 5 (minimum) for each set.
Push up, 3 sets and 10 (minimum) for each set.
No abdomen exercise is needed as you are running for 3 to 5 km.
Take rest for 30 minutes and go for bath.
Enjoy your regular work.
Repeat this daily.
PC: http://i289.photobucket.com/
Get up by 6 in the morning.
Finish your activities by 6.30 and get ready to go for ground.
Run for 3 to 5 km with whatever speed your got, to be more precise run as slowly as possible, but don't stop.
After completing, take rest for 10 minutes.
PC: http://d16kc6rd0714uz.cloudfront.net/
Now go for pull up, 3 sets and 5 (minimum) for each set.
PC: http://i.ytimg.com/
Double bar, 3 sets and 5 (minimum) for each set.
Push up, 3 sets and 10 (minimum) for each set.
No abdomen exercise is needed as you are running for 3 to 5 km.
Take rest for 30 minutes and go for bath.
Enjoy your regular work.
Repeat this daily.
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