Flex N Fit

Transform Your Life with Flex N Fit

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About Us

Welcome to Flex N Fit, where we combine professional training with state-of-the-art facilities to help you reach your fitness goals. Whether you're aiming for weight loss, strength training, or overall wellness, we’ve got you covered.

Our Trainers

Our certified trainers are experts dedicated to helping you achieve your fitness objectives. With years of experience, they provide personalized workouts tailored to your needs.

Our Mission

We aim to create an environment that motivates you to improve both physically and mentally. We focus on building sustainable fitness habits that last a lifetime.

Why Choose Us?

We offer personalized plans, expert nutrition guidance, a range of classes, and a supportive community to help you succeed.

Our 6-Day Workout Plan

Day 1 - Chest and Triceps

Push-ups: 3 sets x 12 reps
Bench Press: 3 sets x 10 reps
Tricep Dips: 3 sets x 10 reps
Dumbbell Flyes: 3 sets x 12 reps
Tricep Kickbacks: 3 sets x 12 reps

Day 2 - Back and Biceps

Pull-ups: 3 sets x 8 reps
Bent-over Rows: 3 sets x 10 reps
Bicep Curls: 3 sets x 12 reps
Lat Pull-down: 3 sets x 10 reps
Dumbbell Hammer Curls: 3 sets x 12 reps

Day 3 - Legs and Abs

Squats: 3 sets x 12 reps
Lunges: 3 sets x 12 reps per leg
Leg Press: 3 sets x 10 reps
Leg Raises: 3 sets x 15 reps
Planks: 3 sets x 30 sec hold

Day 4 - Shoulders and Traps

Shoulder press: 3 sets x 12 reps
Lateral raises: 3 sets x 12 reps
Shrugs: 3 sets x 15 reps
Front raises: 3 sets x 12 reps

Day 5 - Cardio & Full Body

Jump rope: 5 mins
Burpees: 3 sets x 10 reps
Mountain climbers: 3 sets x 15 reps
Jump squats: 3 sets x 12 reps
Running or cycling: 20-30 minutes

Day 6 - Core and Flexibility

Russian twists: 3 sets x 20 reps
Bicycle crunches: 3 sets x 15 reps
Leg raises: 3 sets x 15 reps
Stretching and yoga: 20 minutes for flexibility

Detail Workout Link

Basic Healthy Diet Plan

Breakfast

Oats porridge with almonds and banana
2-3 Boiled eggs with whole wheat toast
Poha or Upma with veggies

Mid-morning Snack

1 serving of fruit (apple/banana/orange)
1 small handful of nuts (almonds, peanuts)

Lunch

Brown rice/roti with dal and vegetable curry
Chapati with grilled chicken or paneer
1 cup of yogurt

Afternoon Snack

1 glass of buttermilk or coconut water
A small bowl of sprouts

Dinner

Grilled fish or tofu with mixed vegetables
Chapati with a portion of vegetable curry
A small bowl of soup

Hydration

Drink 3-4 liters of water throughout the day

Post-Workout

Protein shake (if within budget, alternatively a banana or boiled eggs)

What Our Members Say

"Flex N Fit has helped me transform my body and mind. The trainers are exceptional, and the workouts are always varied and challenging!"

- John D.

"I love the community and the personalized approach. The diet plan and workouts keep me motivated and on track."

- Sarah L.

"Fantastic experience! The gym has top-notch equipment, and I’ve seen incredible results in just a few months."

- Mark T.

6 Days Workout Plan

Home

Day 1 - Chest and Triceps

Push-ups: 3 sets x 12 reps

Person performing push-ups with proper form

Bench press (if available): 3 sets x 10 reps

Person performing bench press with proper form

Tricep dips: 3 sets x 10 reps

Person performing tricep dips with proper form

Dumbbell flyes: 3 sets x 12 reps

Person performing dumbbell flyes with proper form

Tricep kickbacks: 3 sets x 12 reps

Person performing tricep kickbacks with proper form

Day 2 - Back and Biceps

Pull-ups: 3 sets x 8 reps

Person performing pull-ups with proper form

Bent-over rows: 3 sets x 10 reps

Person performing bent-over rows with proper form

Bicep curls: 3 sets x 12 reps

Person performing bicep curls with proper form

Lat pull-down: 3 sets x 10 reps

Person performing lat pull-down with proper form

Dumbbell hammer curls: 3 sets x 12 reps

Person performing dumbbell hammer curls with proper form

Day 3 - Legs and Abs

Squats: 3 sets x 12 reps

Person performing squats with proper form

Lunges: 3 sets x 12 reps per leg

Person performing lunges with proper form

Leg press (if available): 3 sets x 10 reps

Person performing leg press with proper form

Leg raises: 3 sets x 15 reps

Person performing leg raises with proper form

Planks: 3 sets x 30 sec hold

Person performing planks with proper form

Day 4 - Shoulders and Traps

Shoulder press: 3 sets x 12 reps

Person performing shoulder press with proper form

Lateral raises: 3 sets x 12 reps

Person performing lateral raises with proper form

Shrugs: 3 sets x 15 reps

Person performing shrugs with proper form

Front raises: 3 sets x 12 reps

Person performing front raises with proper form

Day 5 - Cardio & Full Body

Jump rope: 5 mins

Person performing jump rope with proper form

Burpees: 3 sets x 10 reps

Person performing burpees with proper form

Mountain climbers: 3 sets x 15 reps

Person performing mountain climbers with proper form

Jump squats: 3 sets x 12 reps

Person performing jump squats with proper form

Running or cycling: 20-30 minutes

Person running or cycling with proper form

Day 6 - Core and Flexibility

Russian twists: 3 sets x 20 reps

Person performing Russian twists with proper form

Bicycle crunches: 3 sets x 15 reps

Person performing bicycle crunches with proper form

Leg raises: 3 sets x 15 reps

Person performing leg raises with proper form

Stretching and yoga: 20 minutes for flexibility

Person performing stretching and yoga with proper form