EXERCISE LIST FOR PREPARATION FITNESS CHAMPIONSHIP

2024

MEN’S

1. Pull ups – (15 – 20 Reps hnehsawh viau tum tur)

i) Chest to bar- (Bar leh chest in zawn or a chung hret),
ii) Toe to bar- (Bar ah ke hmawr/chip or a pel hret pawh a han tih sik),
iii) Muscles up- ( Bar chung ah kan taksa ban mar chho vek a in pawh/nam chhoh tur.

2. I) Handstand walk- in rulpui luding a kut hmang hmazawng pana kalDistance 5mt – 10mt.
ii) Handstand push ups- in rulpui luding a lu chip in floor/target mark ti sik a in nam chhauh tur,
Set khat ah balance/form dik deuh a 15 – 20 Reps thei tur a lo in puahchah tur.

3. Circuit Deadlift& Squats – 1 reps zel tur,next set ah weightskan belh zelang.Deadlift minimum weight
100kg, Squats minimum weight 80kg – maximum weight no limit (set 1 – 7).

4. Barbell Walking lunges -Post lunges a tih tur, ke pen chhuah chhunzawm zat loh tur, a in chawk a ke
pen chhuah pahin ke hnung zawk khup in floor/chhuat tih sik chat2 tur a in chhawk zel ang), Barbell
weight 45 – 55 kg’s , Distance 5mt – 10mt.

5. Barbell Thruster -Squats form tur niin, Barbell chu kan Awm (Chest) ah, weight kan thut pui ang (front
squats) kan ding rual zelin weight kan lu chung ah kan char ngil cho zel ang) Barbell weight 45 – 55 kg’s
, 15 – 20 Reps thei tur a lo in buatsaih tur).

6. Burpees target Jump - Push ups formal form niin, kan dinna a tangin (floor) chhuatah kan bawk thla
ang, kan awm (chest) in chhuat a tawk/si ngei ngei tur a ni. Kan thawh chhoh pah zuang chungin kut a
han deh/khawih fuh ngei ngei tur a awm ang (keimahni (reach) lu chung a kan ban san zawng atang
theuhin 12inch (feet khat) ah zel kan target a awm ang.15 – 20 reps
7. Rope Climbing – Hruai thlun a uai/ in pawh chhoh tur niin (a style/ form chu kan thiam dan dan in)
thlen chin tur target khawih/deh tur a awm ang. ( a san zawng chu keimahni training dan dan ni rih
rawh se). Practice Minimum height 20 foot aiin hniamlo thei se.

8. Pistol squats (single leg squats) – kan ke khing khat hma lam hawi zawng a dah/char ngil a, ka ke khing
khat chauh a thut thlak pui tur, ti chuan kan ding leh anga ke a in chawk zel in kan chhunzawm ang. Ke
in chhawk tur ani a 20 – 30 reps alternate count.

9. Box jump burpees- Box a kan zuan chhohin kan ke pahnih a tum rual ngei ngei tur, hmalam zawng ngei
ngei tur, hmalam zawng zelin chhuk thlak tur (zuan thlak, ke pen thlak hma lam hawi zawng hrim
hrimchuan a theih vek, burpees hi kan bawk thla anga chhuat ah kan Awm (chest) in chhuat (floor) a
si/tawk ngei ngei tur, ti chuan kan kut kan phar chhuak zel ang kan awmin chhuat a si ngei tih hriat nan.
kan tho anga box ah kan zuang chhun zawm zel ang.15 – 20 reps.

10. Farmer walk / Farmers Run – Weights keng/khai chung a kal/tlan pui tur. Minimum weight 80kg

11. i) Clean and Jerk – Weights chhuat atangin vawi leh khat ah chawi chhoin kan Awm (chest) ah kan
nghat ang, ti chuan kan Awm (chest) atangin vawi leh khat ah kan lu chung ah kan chawi/char chho ang.
weight 50kg’s. 10 – 20 reps

ii) Power Snatch – Weights chhuat atangin vawi leh khat ah kan lu chung ah kan char/chawi cho
ang.weight 50 kg’s. 10 – 2 0 reps.

12. Tyre flip – Motor ke lian (407,LPK , Punjabi cap or atluk pui) in nam Leh siak.Distance 10 – 15 mt

13. Prowler (weight pull & Push) – Weights adahna chawpa nawr kal emaw hrui hmang a pawh kal tur.
Minimum weights 150kg.
14. Battle rope (Cal rope) -Hrui hrual lian kan ban pahnih (chung hnuai) inchhawk a vai char char tur set
khat ah 3 – 5 minutes thei tur a lo in buatsaih tur)

15. Double Under (Cal Rope) : Skipping Rope hmang a kan ke pahnih khairual zel a zuan. (3-5 min thei
tur a lo inbuatsaih)

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WOMEN’S

1. Pull up /Chin up - form dik deuh a bar leh khabe zawn or achung hret zel a in pawh chhoh tur. 15 – 20
reps.

2. Circuit Deadlift&Squats – 1 reps zel tur, next set zel ah weights belh zel tur. Deadlift minimum weight
60kg, Squats minimum weight 40kg – maximum weight no limit (sets 1 - 7).

3. Dumbell Walking lunges- (post lunges a tih tur, ke pen chhuah chhunzawm zat loh tur, a in chawk a ke
pen chhuah pahin ke hnung zawk khup in floor/chhuat tih sik chat2 tur a in chhawk zel ang), Dumbell
weight 10 – 15 kg’s , Distance 5mt – 10mt.

4. Dumbell Thruster - Squats form tur niin, Dumbell chu kan Dar (Shoulder) ah, weight kan thut pui ang
(front squats) kan ding rual zelin weight kan lu chung ah kan char ngil cho zel ang) Dumbell weight 10 –
15 kg’s , 15 – 20 Reps thei tur a lo in buatsaih tur.

5. Bar facing Burpees – Kan Awm (chest) in chhuat (floor) a si/tawk zelin kan bawk hniam ang, ti chuan
kan kut kan phar chhuak zel ang kan awmin chhuat a si ngei tih hriat nan. Ti chuan kan tho chhuak leh
anga Bar kan zuan khum ang (hma lam zawng ngei ngei tur, ke pahnih a zuan khum ngei ngei tur) leh
lam ah kan chhunzawm leh zel ang.15 – 20 reps.
6. Pistol squats - kan ke khing khat hma lam hawi zawng a dah/char ngil a, ka ke khing khat chauh a thut
thlak pui tur, ti chuan kan ding leh anga ke a in chawk zel in kan chhunzawm ang.20 – 30 reps.

7. Box jump (jump over) - Box a kan zuan chhohin kan ke pahnih a tum rual ngei ngei tur, hmalam zawng
ngei ngei tur, hmalam zawng zelin chhuk thlak tur (zuan thlak, ke pen thlak hma lam hawi zawng hrim
hrim chuan a theih vek,. kan zuan thlak hnu ah kan in her ang ti chuan box ah kan zuang chhun zawm
zel ang.15 - 20 reps.

8. Farmer walk / Farmers Run - Weights keng/khai chung a kal/tlan pui tur.Minimum weight 60 kg’s.

9. Barbell hang clean - Weights kan ken/khai dinpui sa kha kan Awm (chest) ah banrek (wrist) lock a han
nghah chat chat tur, Bar leh kan Awm (chest) a in tawk/si zel tur. Weight 30 kg’s.

10. Dumbell overhead press (Alternate split) - kan weight keng kan lu chung ah khingkhat in kan
chawi/char chho ang tih chuan a tlak lam ah kapkar ah kan ban kan thlakthleng zel ang (weights khan
chhuat/floor a zuk sik/tawh kher angai lo.Weight 15 kg’s

11. Slam ball (Power) – kan Lu chung ah weight ball char/chawi chhoh a kan theih tawp a chhuat (floor) a
vawm thlak tur. 10 – 15 kg ; 15 – 20 Reps.

12. Prowler (Weights pull& push) – Weights adahna chawpa nawr kal emaw hrui hmang a pawh kal tur.
Minimum weights 100kg.

13. Double Under (Cal Rope) : Skipping Rope hmang a kan ke pahnih khairual zel a zuan. (3-5 min thei
tur a lo inbuatsaih)

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 TEAM'S (member 4 zel tur, substitute 1 zel lo neih lawk tur)

1. Pull ups – (10 – 20 Reps hnehsawh viau tum tur)

i) Chest to bar - (Bar leh chest in zawn or a chung hret),
ii) Toe to bar - (Bar ah ke hmawr/chip or a pel hret pawh a han tih sik),
iii) Muscles up - ( Bar chung ah kan taksa ban mar chho vek a in pawh/nam chhoh tur.

2. i) Handstand walk - (in rulpui luding a kut hmang hmazawng pana kal Distance 5mt – 10mt)
ii)Handstand push ups - (in rulpui luding a lu chip in floor/target mark ti sik a in nam chhauh tur, Set
khat ah balance/form dik deuh a 10 – 20 Reps thei tur a lo in puahchah tur)

3. Team Deadlift – minimum weight 250kg, maximum weight No limit(15 – 20 Reps)

4. i) Worm bag lunges – Bag sei lian pakhat member 4 in an lunges pui ang post lunges a tih tur a form
chu kan pen zawng a akn ke hnung khup zawkin chhuat/floor a si/tawk zel tur.
ii) Worm bag thruster– Bag sei lian pakhat member 4 in an koki leh lam atang koki leh lam ah arual in
Lu chung zawn ah char/chawi chho in an thlak thleng zel ang.
iii) Worm bag burpees – member 4 in split in, leh lam leh lam ah 2 ve ve a in sem in cross in
burpees an ti ang. (kan Awm (chest) in chhuat/floor a si/tawk ngei2 ang, a si/tawk ngei ani tih
chian nan kan Awm in chhuat a tawh lain ka kut khing hnih in kan phar chhuak zel ang, kan tho
chhuak leh a nga, team work anih ang in a rual zel tur a ni, bag zuan kan zelin kan chhunzawm
zel ang.
(Wormbag rih zawng hi 200 kg – 250 kg tur vel a ngaih ani)

5. Circuit Deadlift & Squats – 1 reps zel tur, next set ah weights kan belh zel ang. Deadlift minimum
weight 100kg, Squats minimum weight 80kg – maximum weight no limit (set 1 – 7).

6. i) Barbell Walking lunges (Post lunges) – Kan ke pen chhuah chhunzawm zat loh tur, a in chawk a ke pen
chhuah pahin ke hnung zawk khup in floor/chhuat tih sik chat2 tur a in chhawk zel ang), Barbell weight
45 – 55 kg’s , Distance 5mt – 10mt
 ii) Dumbell overhead Walking lunges (post lunges)– Weight ban khing khat a char/chawi chhoh a
hmazawng a khup thlep zelin ke hnunglam khupin chhuat/floor tih sik zel tur, 15 kg – 20 kg, Distance 5
– 10 mt.

7. i) Barbell Thruster - Squats form tur niin, Barbell chu kan Awm (Chest) ah, weight kan thut pui ang
(front squats) kan ding rual zelin weight kan lu chung ah kan char ngil cho zel ang) Barbell weight 45 –
55 kg’s , 15 – 20 Reps thei tur a lo in buatsaih tur)

ii) Dumbell Thruster - Squats form tur niin, Dumbell chu kan Dar (Shoulder) ah, weight kan thut pui ang
(front squats) kan ding rual zelin weight kan lu chung ah kan char ngil cho zel ang) Dumbell weight 15-
20 kg’s , 15 – 20 Reps thei tur a lo in buatsaih tur.

8. Burpees target Jump - Push ups formal form niin, kan dinna a tangin (floor) chhuatah kan bawk thla
ang, kan awm (chest) in chhuat a tawk/si ngei ngei tur a ni. Kan thawh chhoh pah zuang chungin kut a
han deh/khawih fuh ngei ngei tur a awm ang (keimahni (reach) lu chung a kan ban san zawng atang
theuhin 12inch (feet khat) ah zel kan target a awm ang.15 – 20 reps.

9. Rope Climbing – Hruai thlun a uai/ in pawh chhoh tur niin (a style/ form chu kan thiam dan dan in)
thlen chin tur target khawih/deh tur a awm ang. ( a san zawng chu keimahni training dan dan ni rih
rawh se). Practice Minimum height 20 foot aiin hniamlo thei se.

10. Box jump burpees - Box a kan zuan chhohin kan ke pahnih a tum rual ngei ngei tur, hmalam zawng ngei
ngei tur, hmalam zawng zelin chhuk thlak tur (zuan thlak, ke pen thlak hma lam hawi zawng hrim hrim
chuan a theih vek, burpees hi kan bawk thla anga chhuat ah kan Awm (chest) in chhuat (floor) a si/tawk
ngei ngei tur, ti chuan kan kut kan phar chhuak zel ang kan awmin chhuat a si ngei tih hriat nan. kan tho
anga box ah kan zuang chhun zawm zel ang.(15 – 20 reps)

11. Farmer walk / Farmers Run - Weights keng/khai chung a kal/tlan pui tur.Minimum weight 80kg’s
 12. i) Clean and Jerk – Weights chhuat atangin vawi leh khat ah chawi chhoin kan Awm (chest) ah kan
nghat ang, ti chuan kan Awm (chest) atangin vawi leh khat ah kan lu chung ah kan chawi/char chho
ang.weight 50kg’s. 10 – 20 reps

ii) Power Snatch – Weights chhuat atangin vawi leh khat ah kan lu chung ah kan char/chawi cho
ang.weight 50kg’s. 10 – 20 reps

Tyre flip – Motor ke lian (407,LPK , Punjabi cap or atluk pui) in nam Leh siak.Distance 10 – 15 mt

13 Prowler (weight pull & Push) – Weights adahna chawpa nawr kal emaw hrui hmang a pawh kal tur.
Minimum weights 150kg.

14. Battle rope (Cal rope)- Hrui hrual lian kan ban pahnih (chung hnuai) inchhawk a vai char char tur set
khat ah 3 – 5 minutes thei tur a lo in buatsaih tur.

15. Double Under (Cal Rope) : Skipping Rope hmang a kan ke pahnih khairual zel a zuan. (3-5 min thei
tur a lo inbuatsaih)

Noted:

Heng Fitness Championship 2024 preparation exercise list hi kan Championship 2024 a tel tum te tan,
an lo in buatsaih lawk theih nan a siam ani a , Fitness Championship a tel tum Men’ individual, Women’s
Individual leh Team’s tel tum zawng zawng te, lo in buatsaih char char turin kan sawm in kan ngen a che u.
Preparation list-a a tello exercise belh a awm tawh dawnlo, exercise paih erawh chu a awm nual ang.