( PCOS ) WORKOUT PROGRAM

Things you need to know:

You should do Dynamic Stretching before workout because is ideal before workouts,
whether it's strength training, cardio exercises, or sports activities. Doing dynamic
stretches before your main workout helps activate your muscles, improve mobility, and
reduce the risk of injury during exercise.

You should do Static Stretching after workout because is most commonly done after
completing your workout or physical activity. It helps to improve flexibility, reduce
muscle tension, and promote relaxation in the muscles that were worked during exercise.

Polycystic Ovary Syndrome (PCOS) can benefit significantly from a balanced

exercise regimen that includes cardiovascular, strength training, and flexibility exercises.
Regular physical activity can help manage symptoms, improve insulin sensitivity,
promote weight management, and enhance overall well-being.

Strength Training or weight training, is a type of physical exercise that involves using
resistance to induce muscular contraction, which builds strength, anaerobic endurance,
 and size of skeletal muscles. The resistance can come from various sources, including
free weights, weight machines, resistance bands, or even body weight.

High-Intensity Interval Training (HIIT) is a form of cardiovascular exercise that

alternates short periods of intense anaerobic exercise with less intense recovery periods.
Typically, a HIIT workout can range from 10 to 30 minutes in duration. Despite being
short, HIIT can provide a lot of health benefits, similar to those gained from longer
periods of moderate-intensity exercise.

Body Weight Workout is a type of exercise regimen that relies solely on the weight of
your own body to provide resistance, rather than using weights or machines. These
workouts can be done anywhere, making them highly convenient and accessible.
Bodyweight exercises can effectively build strength, improve endurance, and enhance
flexibility.

Core Workout is a type of exercise regimen that specifically targets the muscles of the
core, which include the muscles of the abdomen, lower back, hips, and pelvis. The
primary goal of core workouts is to strengthen these muscles, improve stability and
balance, and enhance overall functional strength.

Workout Program 1: Strength Training / Weights Training

Dynamic Stretching
 Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

Dumbbell Chest Press

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps 3 Sets )

Bend Over Row

Equipment: Dumbbell or Barbell

Number of Reps and Sets : ( 12 Reps 3 Sets )

Dumbbell Shoulder Press

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps 3 Sets )

 Goblet Squat

Equipment: Dumbbell or Kettlebell

Number of Reps and Sets : ( 12 Reps 3 Sets )

Dumbbell Biceps Curl

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps 3 Sets )

Dumbbell Overhead Triceps Extension

Equipment: Dumbbell

Number of Reps and Sets : ( 12 Reps 3 Sets )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

 Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 2: High-Intensity Interval Training (HIIT)

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

HIIT ( TABATA )

Instructions:
Perform each exercise for 20 seconds at maximum intensity, followed by 10 seconds of rest.
Complete all four exercises in sequence for one Tabata cycle.
Rest for one minute between each Tabata cycle
Aim to do 4-8 rounds for a full workout session.

Exercise: Jumping Jacks ( 20-seconds )

Rest: ( 10-seconds )

Exercise: Inchworms ( 20-seconds )

Rest: ( 10-seconds )

Exercise: Burpees ( 20-seconds )

Rest: ( 10-seconds )

Exercise: Side Shuffles ( 20-seconds )

Rest: ( 10-seconds )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 3: Body Weight Workout

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

High Knees

Equipment: None

Numbers of reps/sec and sets: ( 15 sec, 3 set )

 Shoulder Tap

Equipment: Mat

Numbers of reps/sec and sets: ( 15 sec alternating taps, 3 set )

Squats

Equipment: None

Numbers of reps/sec and sets: ( 12 reps, 3 set )

Sit-ups

Equipment: Mat

Numbers of reps/sec and sets: (12 reps, 3 set )

Plank

Equipment: Mat

Numbers of reps/sec and sets: ( 30 sec, 3 set )

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )
 Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )

Workout Program 4: Core Workout

Dynamic Stretching

Arm Circles ( 30 seconds )

Leg Swings ( 10-15 swings on each leg )

Walking Lunges ( Repeat for 10-15 steps on each leg )

High Knees ( 30 seconds )

Arm Swings ( 30 seconds )

Hip Circles ( circular movements 15-20 seconds )

Torso Twists ( 30 seconds )

 Sit ups

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

Reverse Crunch

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Lower abs

Russian Twist

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) Rotating

Target: Obliques

Push Through

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Upper abs

 Leg Raise

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets )

Target: Lower abs

Heel Taps

Equipment: Mat

Numbers of reps and sets: ( 12 reps 3 sets ) alternating tap

Target: Obliques

Static Stretching

Hamstring Stretch ( Hold the stretch for 20-30 seconds )

Quadriceps Stretch ( Hold the stretch each side for 20-30 seconds )

Calf Stretch ( Hold the stretch each side for 20-30 seconds )

Shoulder Stretch ( Hold the stretch each side for 20-30 seconds )

Triceps Stretch ( Hold the stretch each side for 20-30 seconds )

Chest Stretch ( Hold the stretch for 20-30 seconds )

Lower Back Stretch ( Hold the stretch for 20-30 seconds )

Hip Flexor Stretch ( Hold the stretch each side for 20-30 seconds )

Butterfly Stretch ( Hold the stretch for 20-30 seconds )