Analyze the duration of the each program under the assumption that the exercises last 45 seconds each: 5. Beginner Mix workout

Rest after every set 90’ and after every exercise rest 120’

Weight of DB and KB
Moderate : DB 4-6kg , KB 4-6
Intermediate : DB 8-12 , KB 8-12

Beginner Mix Workout
Targeted Body Parts: Upper Body, Shoulders, Core, Lower Back
Exercises and Targets:
1.	DB Chest Press 3x10
o	Targets: Chest (pectoralis major and minor), shoulders (stability)
o	Body Part: Upper Body
2.	Reverse Kneeling Push-Up 3x10
o	Targets: Back (erector spinae, rhomboids, traps), shoulders (posterior deltoids), arms
o	Body Part: Upper Body, Shoulders
3.	DB Fly in Front 3x10
o	Targets: Chest (pectoralis major), shoulders (stability)
o	Body Part: Upper Body, Shoulders
4.	Kneeling Cobra Push-Up 3x10
o	Targets: Back (erector spinae, rhomboids, traps), shoulders (mobility and stability)
o	Body Part: Upper Body, Shoulders, Core, Lower Back


1.DB chest press 3x10

Benefits & targets:
The dumbbell chest press is highly effective for targeting the chest muscles, helping to develop strength, size and definition in the pectoralis major and minor. Dumbbell chest presses can be performed in various positions, such as flat, incline or decline, allowing for targeted development of different areas of the chest. Performing the exercise requires shoulder stability, which can help improve joint integrity and reduce the risk of injury. Unlike barbell presses, dumbbell chest presses require each arm to work independently, helping to identify and correct muscle imbalances between the left and right sides of the body.
Reward Points: 3+6
Calories: 8





2.Reverse kneeling push – up 3x10

Benefits & targets:
Reverse kneeling push-ups primarily target the muscles of the back, shoulders, and arms aiding in the development of upper body strength. They engage the muscles of the posterior chain, including the erector spinae, rhomboids and traps, aiding in back strength and stability. Reverse kneeling push-ups also engage the deltoid muscles, particularly the posterior (rear) deltoids, assisting in shoulder extension during the push-up movement.
Reward Points: 2+4
Calories: 6

3.DB fly in front 3x10

Benefits & targets:
The dumbbell fly in front targets the chest muscles, particularly the pectoralis major, helping to improve chest strength, size and definition. The fly motion of the exercise stretches the chest muscles, helping to improve flexibility and mobility in the chest and shoulders, while the contraction phase activates the chest muscles for muscle growth and strength. The shoulders are engaged to stabilize the weights during the movement, helping to improve shoulder stability and reduce the risk of injury.
Reward Points: 3+6
Calories: 8

4.Kneeling cobra push – up 3x10

Benefits & targets:
Kneeling cobra push-ups promote spinal mobility by moving through extension and flexion, aiding in spinal health and flexibility. They engage the muscles of the posterior chain, including the erector spinae, rhomboids and traps, aiding in back strength and stability. Kneeling cobra push-ups challenge shoulder mobility and stability as the arms move through a wide range of motion, promoting better shoulder health.
Reward Points: 2+4
Calories: 6

Total Reward Points: 30
Total Calories: 28




6. BodyWeight workout 1

Rest after every set 60’ , and after every exercise rest 90’

The "BodyWeight Workout 1" session specifically targets the Upper Body. Here’s the analysis for each exercise:
1.	Push-up (3x12)
o	Body Part: Upper Body
2.	Cobra Push-up (3x10)
o	Body Part: Upper Body (with some emphasis on the posterior chain)
3.	Forearm Push-up (3x8)
o	Body Part: Upper Body
4.	Isometric Push-up (3x20)
o	Body Part: Upper Body
All exercises in this session focus on building strength and stability in the upper body, specifically targeting the chest, shoulders, and arms, with some involvement of the core muscles for stabilization. The cobra push-up also includes benefits for spinal mobility and posterior chain engagement.


1.Push – up 3x12

Benefits & targets:
Push-ups are an effective exercise for building strength in the muscles of the chest, shoulders and arms. Performing push-ups challenges muscular endurance, helping to improve stamina and the ability to sustain physical activity over time. Push-ups engage the core muscles to stabilize the torso throughout the movement, promoting core strength and stability.
Reward Points: 2+4
Calories: 7

2.Cobra push  - up 3x10

Benefits & targets:
Cobra push-ups promote spinal mobility by moving through extension and flexion, aiding in spinal health and flexibility. They engage the muscles of the posterior chain, including the erector spinae, rhomboids and traps, aiding in back strength and stability. Cobra push-ups also engage the deltoid muscles, particularly the posterior (rear) deltoids, assisting in shoulder extension during the push-up movement.
Reward Points: 2+4
Calories: 6

3.Forearm push – up 3x8

Benefits & targets:
The forearm push-up, also known as the forearm plank push-up, is an exercise that primarily targets the chest, shoulders, triceps and core muscles. The forearm push-up places significant emphasis on the chest muscles, helping to strengthen and tone the pectoralis major and minor. Performing the exercise requires stability in the shoulders, which can help improve shoulder stability and reduce the risk of injury. The triceps, located on the back of the upper arm, are engaged to assist in elbow extension during the pushing phase of the movement.
Reward Points: 2+4
Calories: 6

4.Isometric push – up 3x20

Isometric push-ups challenge muscular endurance by holding a static position, helping to improve stamina and the ability to sustain physical activity over time. Isometric push-ups engage the core muscles to stabilize the torso throughout the static hold, promoting core strength and stability. Isometric push-ups offer a joint-friendly variation of traditional push-ups, making them suitable for individuals with wrist or shoulder issues or those who are working on building upper body strength.
Reward Points: 2+4
Calories: 6

Total Reward Points: 24
Total Calories: 25













7. BodyWeight workout 2

Rest after every set 60’ , and after every exercise rest 90’

The "BodyWeight Workout 2" session specifically targets the Upper Body. Here’s the analysis for each exercise:
1.	Wide Push-up (3x12)
o	Body Part: Upper Body
2.	Close Grip Push-up (3x10)
o	Body Part: Upper Body
3.	Pike Push-up (3x10)
o	Body Part: Upper Body (with a focus on Shoulders)
4.	Side to Side Push-up (3x10)
o	Body Part: Upper Body
All exercises in this session focus on building strength and stability in the upper body, specifically targeting the chest, shoulders, and triceps, with some involvement of the core muscles for stabilization and coordination.


1.Wide push – up 3x12

Benefits & targets:
Wide push-ups primarily target the outer portion of the chest muscles (pectoralis major), aiding in chest strength and development. They also engage the deltoid muscles, particularly the anterior (front) deltoids, assisting in shoulder flexion during the push-up movement. While not the primary focus, wide push-ups also engage the triceps muscles, aiding in elbow extension and contributing to upper body strength.
Reward Points: 2+4
Calories: 7

2.Close grip push – up 3x10

Benefits & targets:
Close grip push-ups primarily target the triceps muscles due to the narrow hand placement, aiding in triceps strength and development. While focusing on the triceps, close grip push-ups also engage the chest muscles (pectoralis major), providing a secondary stimulus for chest development. To maintain proper body alignment during close grip push-ups, the core muscles engage to stabilize the torso, promoting core strength and stability.
Reward Points: 2+4
Calories: 6

3.Pike push – up 3x10

Benefits & targets:
The pike push-up places a significant load on the shoulders, particularly the anterior (front) deltoids, making it an effective exercise for shoulder strength and development. Performing pike push-ups requires a greater range of motion in the shoulders compared to traditional push-ups, which can lead to improved shoulder mobility over time. To maintain proper form throughout the movement, the core muscles must engage to stabilize the body, leading to improved core strength and stability.
Reward Points: 2+4
Calories: 7

4.Side to side push up 3x10

Benefits & targets:
The side-to-side movement challenges the chest and shoulders from different angles, leading to greater muscle activation and development. As you shift your weight from side to side, your core muscles work harder to stabilize your body, leading to improved core strength and stability. Performing push-ups while moving laterally requires coordination and balance, which can enhance overall motor skills and body awareness.
Reward Points: 2+4
Calories: 7

Total Reward Points: 24
Total Calories: 27












8. BodyWeight workout 3

Rest after every set 60’ , and after every exercise rest 90’

The "BodyWeight Workout 3" session specifically targets the Upper Body. Here’s the analysis for each exercise:
1.	Hindu Push-up (3x10)
o	Body Part: Upper Body (with emphasis on Shoulders and Core)
2.	Single Leg Push-up (3x12, 6 reps each leg)
o	Body Part: Upper Body (with emphasis on Core)
3.	Incline Push-up (3x12)
o	Body Part: Upper Body
4.	Kneeling Clap Push-up (3x12)
o	Body Part: Upper Body
All exercises in this session focus on building strength and stability in the upper body, specifically targeting the chest, shoulders, and triceps, with significant involvement of the core muscles for stabilization and balance.

1.Hindu push – up 3x10

Benefits & targets:
The Hindu push-up involves a fluid movement that stretches and strengthens muscles through a wide range of motion, promoting flexibility and mobility in the shoulders, chest and spine. Performing Hindu push-ups requires significant shoulder mobility, helping to improve flexibility and range of motion in the shoulder joints over time. To maintain stability throughout the movement, the core muscles must engage to prevent excessive arching or sagging of the lower back, leading to improved core strength and stability. The arching movement in the Hindu push-up targets the muscles of the upper and lower back, helping to strengthen and stretch these muscles simultaneously.
Reward Points: 2+4
Calories: 8

2.Single leg push – up 3x12 ( 6 reps each leg )

Benefits & targets:
Performing the push-up with one leg raised off the ground requires additional core stability to maintain proper form and balance, leading to improved core strength. Balancing on one leg while performing the push-up challenges proprioception and coordination, improving overall balance and body awareness. Like traditional push-ups, the single-leg variation strengthens the chest, shoulders and triceps, promoting upper body strength and muscle development.
Reward Points: 2+4
Calories: 7

3.Incline push – up 3x12 

Benefits & targets:
Incline push-ups serve as a beginner-friendly variation of the traditional push-up, allowing individuals to gradually build upper body strength and confidence. They target the muscles of the chest, shoulders and arms, aiding in the development of upper body strength and muscle definition. Incline push-ups reduce the amount of weight placed on the upper body, making them suitable for individuals with wrist, shoulder or back issues or those who are recovering from injury.

Reward Points: 2+4
Calories: 6

4.Kneeling clap push – up 3x12

Benefits & targets:
Kneeling clap push-ups require explosive power to propel the body off the ground, helping to develop fast-twitch muscle fibers and explosive strength. They target the muscles of the chest, shoulders and arms, aiding in the development of upper body strength and muscle definition. Performing kneeling clap push-ups challenges shoulder stability and mobility, promoting better shoulder health and function.
Reward Points: 2+4
Calories: 7

Total Reward Points: 24
Total Calories: 28











9. BodyWeight workout 4

Rest after every set 60’ , and after every exercise rest 90’

The "BodyWeight Workout 4" session specifically targets the Upper Body. Here’s the analysis for each exercise:
1.	Diamond Push-up (4x8)
o	Body Part: Upper Body (with emphasis on Triceps and Core)
2.	Archer Push-up (4x8, 4 reps each side)
o	Body Part: Upper Body (with emphasis on Chest and Shoulders)
3.	Decline Pike Push-up (4x8)
o	Body Part: Upper Body (with emphasis on Shoulders and Upper Chest)
4.	Reverse Kneeling Push-up (4x10)
o	Body Part: Upper Body (with emphasis on Back and Shoulders)
All exercises in this session focus on building strength and stability in the upper body, targeting the chest, shoulders, triceps, and back, with some involvement of the core muscles for stabilization.

1.Diamond push – up 4x8

Benefits & targets:
Diamond push-ups primarily target the triceps muscles due to the close hand placement, aiding in triceps strength and development. While focusing on the triceps, diamond push-ups also engage the chest muscles (pectoralis major), providing a secondary stimulus for chest development. To maintain proper body alignment during diamond push-ups, the core muscles engage to stabilize the torso, promoting core strength and stability. Performing diamond push-ups challenges joint stability in the shoulders, elbows and wrists, aiding in overall joint health and function.
Reward Points: 2+4
Calories: 7

2.Archer push – up 4x8 ( 4 reps each sine )

Benefits & targets:
Archer push-ups require reaching to one side while lowering the body, allowing for a greater range of motion compared to regular push-ups. This exercise helps to develop strength imbalances between the left and right sides of the body, as each arm works independently. The wide stance of the arms in the archer push-up places greater emphasis on the chest and shoulders, promoting muscle activation and growth
Reward Points: 2+4
Calories: 6

3.Decline pike push – up 4x8

Benefits & targets:
The decline pike push-up places even greater emphasis on the shoulders compared to the standard pike push-up, making it highly effective for shoulder strength and development. The decline angle of the exercise shifts more of the workload onto the upper chest muscles, providing additional stimulus for chest development. Like the standard pike push-up, the decline variation requires a significant range of motion in the shoulders, which can lead to improved shoulder mobility over time.
Reward Points: 2+4
Calories: 7


4.Reverse kneeling push – up 4x10

Benefits & targets:
Reverse kneeling push-ups primarily target the muscles of the back, shoulders, and arms aiding in the development of upper body strength. They engage the muscles of the posterior chain, including the erector spinae, rhomboids and traps, aiding in back strength and stability. Reverse kneeling push-ups also engage the deltoid muscles, particularly the posterior (rear) deltoids, assisting in shoulder extension during the push-up movement.
Reward Points: 2+4
Calories: 6

Total Reward Points: 24
Total Calories: 26












10. BodyWeight workout 5

Rest after every set 60’ , and after every exercise rest 90’

The "BodyWeight Workout 5" session specifically targets the Upper Body. Here’s the analysis for each exercise:
1.	Clap Push-up (4x8)
o	Body Part: Upper Body (with emphasis on Chest, Shoulders, and Arms)
2.	Couch Dips (4x10)
o	Body Part: Upper Body (with emphasis on Triceps, Shoulders, and Chest)
3.	Decline Push-up (4x8)
o	Body Part: Upper Body (with emphasis on Upper Chest and Shoulders)
4.	Chest Tap Push-up (4x8)
o	Body Part: Upper Body (with emphasis on Chest, Shoulders, Triceps, and Core)
All exercises in this session focus on developing upper body strength, targeting the chest, shoulders, triceps, and arms, with additional benefits for core stabilization and coordination.


1.Clap push – up 4x8

Benefits & targets:
Clap push-ups require explosive power to propel the body off the ground, helping to develop fast-twitch muscle fibers and explosive strength. They target the muscles of the chest, shoulders and arms, aiding in the development of upper body strength and muscle definition. Performing clap push-ups challenges shoulder stability and control, promoting better shoulder health and function.
Reward Points: 2+4
Calories: 8

2. Couch dips 4x10

Benefits & targets:
Couch dips effectively isolate and target the triceps, helping to strengthen and tone the muscles on the back of the upper arm. Consistent practice of couch dips can lead to increased muscle definition in the triceps, contributing to a more sculpted appearance in the arms. This exercise helps build upper body strength, particularly in the triceps, shoulders and chest, which can enhance performance in various activities and sports. Couch dips can be performed using a sturdy couch or chair, making them accessible and convenient for home workouts or when gym equipment is not available.
Reward Points: 2+4
Calories: 6

3.Decline push – up 4x8

Benefits & targets:
Decline push-ups provide a greater challenge compared to traditional push-ups, requiring more upper body strength and stability. They primarily target the upper portion of the chest muscles (pectoralis major), aiding in upper chest strength and development. Decline push-ups also engage the deltoid muscles, particularly the anterior (front) deltoids, assisting in shoulder flexion during the push-up movement.
Reward Points: 2+4
Calories: 7

4.Chest tap push – up 4x8

Benefits & targets:
The chest tap push-up challenges your core muscles to stabilize your body as you lift one hand off the ground. Like regular push-ups, this variation targets the chest, shoulders and triceps, helping to build strength in these muscle groups. The alternating hand taps require coordination and balance, which can improve overall motor skills.
Reward Points: 2+4
Calories: 7

Total Reward Points: 24
Total Calories: 28