My tentative schedule at Fitness First for December 2011 (Left gym on 29th March 2012)

Hi All,

I might go to Fitness First in morning or evening or even during afternoon. I'll also try to mix between morning and evening classes during different weeks. If you're reading this blog post without being a member of our network then you're welcome to connect with me on our Health and Fitness India network!

My tentative schedule at Fitness First for December 2011 which depends on discussion with personal trainer and that I'll update this after getting inputs from the personal trainer:

Mon -
Morning: 10:45-11:45 Bollywood Dance 12:00-1:00 Body Pump
Evening: 7:10-8:10 Zumba 8:15-9:15 ABT

Tue -
Personal Training
Other classes depends on PT

Wed -
Morning: 9:40-10:40 Hip Hop 10:45-11:45 Swiss Ball
Evening: 6:05-7:05 Hip Hop 7:10-8:10 Body Pump

Thurs -
Morning: 9:40-10:40 ABT 10:45-11:45 Body Combat
Evening: 5:00-6:00 Zumba 6:05-7:05 Body Balance

Fri -
Personal Training
Other classes based on PT

Sat -
Morning: 10:30-11:30 Step 11:45-12 Body Pump Technique 12:00-1:00 Body Pump
Evening: 4:15-5:15 Step 5:30-6:30 Power Yoga

Sun -
Evening: 3:50-4:05 Body Combat Technique 4:15-5:15 LesMills RPM 5:30-6:30 Hip Hop

Fitness First group classes are on

Shakti Saran

Views: 323

Comments are closed for this blog post

Comment by Shakti Saran on December 9, 2011 at 2:49pm

Hi All,

I haven't followed the above mentioned scheduled to the letter, however, I've missed going to Fitness First only twice since the 1st of December and that on those days, I had cycled indoors at my place. Moreover, I've been attending at least two group exercise sessions each day. It has been a lot of effort and fun!

I do wish to significantly improve including through LESMILLS BODYPUMP, LESMILLS BODYCOMBAT and LESMILLS RPM I was thinking of getting personal training sessions now, however, I think that I would focus on LESMILLS programs for the next four and a half months (when my membership ends having started from 1st December and that then I might even join the Fitness First in Saket, Delhi).

I've signed up for the Fitness First Body First package (3 personal training and 2 dietitian sessions) and that my first session was my fitness test. I would ask the next two sessions for training on the TRX Suspension Training system. I might ask for once a week personal training session on the TRX depending on the next two sessions. I would ask different trainers per session which should also help to get diverse perspectives.


Shakti Saran

Comment by Shakti Saran on December 22, 2011 at 12:00am

Since the Fitness First group exercise studio will be shutdown for some days, I'll be adding weight training to my workout. For now, my idea for the next six weeks is to do the following three sessions each week:

Week 1 Week 2 Week 3 Week 4 Week 5 Week 6

67% 67% 70% 67% 75% 80% Approx. Load (% 1-RM)

Session 1 -

Bench Press - 3x12 4x12 4x10-12 3x12 4x10 4x8

Shoulder Press - 3x12 4x12 4x10-12 3x12 4x10 4x8

Tricep Extension - 3x12 4x12 4x10-12 3x12 4x10 4x8 

Weighted Crunch - 3x15 3x20 4x15 3x15 4x15 4x20

Complete crunch with a weight that allows failure within the stated number of repetitions 

Session 2 -

Dead Lift - 3x10 4x8 4x8 3x8 4x8 4x8

Fewer repetitions per set are performed for dead lifts as the set should finish when quality cannot be maintained rather than reaching complete failure

Half Squat - 3x12 4x12 4x10-12 3x12 4x10 4x8 

Leg Curl - 3x12 4x12 4x10-12 3x12 4x10 4x8

Even though sets and repetitions are the same for leg curls, use a lighter weight than the suggested % 1-RM as the hamstrings are more prone to injury

Calf Press - 3x15 4x15 4x12 3x15 4x12 4x10

Calf presses can typically be completed for more repetitions at the same relative load hence repetitions per set are higher for this exercise

Session 3 -

Lat Pull Down - 3x12 4x12 4x10-12 3x12 4x10 4x8

Bent Over Row - 3x12 4x12 4x10-12 3x12 4x10 4x8

Upright Row - 3x12 4x12 4x10-12 3x12 4x10 4x8 

Bicep Barbell Curl - 3x12 4x12 4x10-12 3x12 4x10 4x8

For the next six weeks, I'll do three sessions per week of LESMILLS RPM or spinning class. I'll try for two group exercise sessions per day when I'm not weigh lifting and one session on the days when I'm weight lifting.

I've two personal training sessions remaining from BODYFIRST and that I'll get training related to how to lift weights as per my above tentative workout schedule. I'll put together a stretching routine after researching and asking personal trainer.


Shakti Saran

Comment by Shakti Saran on January 17, 2012 at 9:26pm

Today I didn't go to gym. I practiced martial arts at home. I think I threw a few thousand punches of different styles in an hour. Last month, I designed a workout plan for myself which I haven't started following yet including because I'm still trying to figure out a better version to start with. I'll be adding one session per week of one hour of punches and another session per week of one hour of kicks which should help me regain my punches and kicks and to further improve them.

Comment by Shakti Saran on February 29, 2012 at 6:05pm

Hi All, I was lied to by a Fitness First Connaught Place sales employee who has now left the gym. He had told me that he would give me 15 passes to the Fitness First in Select Citywalk after two months of my membership were over and that I had started my membership from 1st December 2011. I recently asked for the passes at the front desk on which a front desk employee asked the management and that then told me that no such passes are provided to the members. If any of you were also told the same during the past few months then kindly share with me. I don't remember this person's name, however, he was a slim person and into meditation and that if you're in contact with him then kindly have him contact me. Thank You! Shakti Saran

Comment by Shakti Saran on February 29, 2012 at 6:06pm

I don't think that I misunderstood the salesperson, however, it's my fault that I didn't get in writing what he told me. I realize that Fitness First is an amazing gym with all that it offers. However, for me to realize better that I should've got in writing what he had told me, I'll be leaving Fitness First after my current membership is over mid of March. Actually, I was going to join Select Citywalk after my membership had expired at Connaught Place which I had also mentioned to some trainers. I realize that I'll have to search for alternatives and that should also remind me to get such things in writing. Thank You all for my experience at Fitness First! Best! Shakti Saran

Comment by Shakti Saran on March 22, 2012 at 4:00pm

Fitness First has tried to address this issue well and that I would've liked to continue given the several things it provides. However, I've decided to leave due to personal reasons and that wish to workout at Fitness First later again. All the Best! Shakti Saran

Comment by Shakti Saran on March 30, 2012 at 3:08am

Hi All, It was wonderful to be at Fitness First in C.P. New Delhi from 1st December till 29th March. The facility and trainers are nice. I also worked out for one day at Fitness First in Saket Citywalk which is very nice. I look forward to going again to Fitness First in future. I do wish to share with members to properly read through the agreements for any services in order to not miss out on all the values that Fitness First provides. Best! Shakti Saran


Blog Posts

Home exercises to burn, reduce and lose fat and get slim and fit - Health Fitness India

Posted by Shakti Saran on September 1, 2015 at 6:12pm 0 Comments

Hi Everyone, I keep hearing from people on how to burn, reduce and lost fat and get slim and fit. People say they don't have time or money or both for going to gym. 

If you're struggling with fat and want a slim and fit body then I'm starting this post to share valuable videos that you can do at home.

At first before you start doing any exercises, make sure that you've no health issues or get a doctor…


How to lift weights, lose fat, tone, sculpt and build body at gym - Health Fitness India

Posted by Shakti Saran on April 2, 2016 at 5:55pm 0 Comments

How to lift weights, lose fat, tone, sculpt and build body at gym

Click each image below to see several videos on Health and Fitness India

Ladies, don't be turned off by lifting weights because you see a girl with lots of big muscles. It's very difficult to get lots of big…


Krav Maga India - Martial Art Self Defense - Schools, Trainers, Courses

Posted by Shakti Saran on September 20, 2015 at 6:07pm 0 Comments

Krav Maga ("contact combat") is a self-defense system that consists of a wide combination of techniques sourced from Aikido boxing, judo and wrestling along with realistic fight training.

You can read more about Krav Maga in

Health Fitness India site suggests to learn from well-qualified Krav Maga instructors and to use the…


Very fat to Very fit - Fitness Trainer and Model Manisha Ramdhin - Health Fitness India

Posted by Shakti Saran on June 26, 2015 at 5:30pm 0 Comments

See how Manisha Ramdhin who had a very poor physical fitness and a very fat body has transformed herself into a slim, toned and muscular body that looks very fit.

Her Facebook link. This article will be soon updated with more details about her.

Manisha's photos are also…


Food Adulteration in India - Issues and Basic to Advanced Solutions for Reducing and Stopping it

Posted by Shakti Saran on March 18, 2016 at 5:30pm 54 Comments


Hi All, Please share about food adulteration with your family and friends which should also help to make things better or else your conditions might also keep worsening. I share details below from different sources but can't say for…


Anti-Pollution Mask, Delhi Metro Police, India

Posted by Shakti Saran on February 21, 2016 at 2:26pm 86 Comments


Lung Screening for Children and Everyone in India on

Hi All, Please share about air pollution with your family and friends which…



How much physical activity do adults need?

Started by Shakti Saran in Uncategorized. Last reply by raj malhotra Apr 9. 28 Replies

From Important Health BenefitsAdults need at least:2 hours and 30 minutes (150 minutes) of…Continue

Tags: adults, need, activity, physical, much

Starting an Exercise Program

Started by Shakti Saran in Uncategorized. Last reply by Dr. Suruchi Puri Jul 21, 2018. 14 Replies

From toughest and most important step in an exercise program is getting started. People often think they need to…Continue

Tags: exercises, strength, training, flexibilty, conditioning

You MUST Research health and fitness inputs given by family, friends and others

Started by Shakti Saran in Uncategorized. Last reply by Shravan Joshi May 31, 2017. 12 Replies

Today after an awesome LESMILLS RPM class, I asked the instructor on whether there's a recommended way to breathe during the class. Another person there said that thinking logically, it would be breathing quickly at short intervals. He also said…Continue

Tags: long, instructor, intervals, short, deep

© 2020   Created by Shakti Saran.   Powered by

Badges  |  Report an Issue  |  Terms of Service