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Your Home Fitness Journey
Transform your body with just a pair of dumbbells and a yoga mat
Dumbbell Squats
Dumbbell Squats
Stand with feet shoulder-width apart, holding dumbbells at shoulders. Lower into squat, then push back up.
Equipment Needed:
- Dumbbells (5-15 lbs)
- Yoga mat
Sets/Reps:
3 sets of 12-15 reps
Calories:
150 kcal
Dumbbell Rows
Dumbbell Rows
Bend forward at hips, back straight. Pull dumbbells to sides, squeezing shoulder blades.
Equipment Needed:
- Dumbbells (8-20 lbs)
- Yoga mat
Sets/Reps:
3 sets of 12 reps
Calories:
120 kcal
Yoga Flow Sequence
Yoga Flow Sequence
Combination of downward dog, plank, and warrior poses for flexibility and strength.
Equipment Needed:
- Yoga mat
Sets/Reps:
15 minutes continuous flow
Calories:
100 kcal
Expected Results
Weight Loss
0.5-1 kg per week with consistent effort
Workout Frequency
3-4 times per week, 45 minutes each
Total Calories Burn
300-400 calories per session
Daily Meal Plan
Breakfast (8:00 AM)
- •Oatmeal with berries and nuts
- •Greek yogurt with honey
- •Whole grain toast with avocado
Target Calories: 400-500 kcal
Lunch (1:00 PM)
- •Grilled chicken salad
- •Quinoa bowl with vegetables
- •Turkey and avocado wrap
Target Calories: 500-600 kcal
Dinner (7:00 PM)
- •Baked salmon with vegetables
- •Lean beef stir-fry
- •Tofu and vegetable curry
Target Calories: 400-500 kcal
Daily Tips:
- • Drink at least 8 glasses of water daily
- • Eat slowly and mindfully
- • Include protein with every meal
- • Avoid processed foods and sugary drinks