I started running 1 year back . I Always feel fresh, energetic through out day . I wake in morning and do some exercises and feel so much happy as i accomplish something ❤️❤️❤️
Relatable... I have been doing the same, always felt that I have achieved something, and because of that i do not give up during days work
@pavankumar-nb9bx2 жыл бұрын
Do you guys run daily?
@AlokSharma-ji8bk2 жыл бұрын
From today I have started running. Thank you sir for motivating us... Please keep uploading videos always.
@desperado8332 жыл бұрын
i am running since last 5yrs and trust me it give the CHILLS everytime i run. an experience that i never get tired of. I run to sweat and for crazy stamina boost up. Now i run 7-8km per day and been consistent over years.
@arghya_chatterjee2 жыл бұрын
I started running from 01.01.2022. That day I was exhausted just running 200m. I started successive overload. Today I can run more than 1.5km just within less than one and a half month. Being consistent is very important for every steps in life.
@piyushgarg86752 жыл бұрын
Same with me 😅
@mathematicssinging2 жыл бұрын
Great bro!! Dont stop...i have been running since 7 months🥰🥰...its just blissful😍😍😍
@akashjaiswal40302 жыл бұрын
And if you don't stop you can run more than 4 km at a stretch in one month more
@ASHISHSINGH-sk5wb2 жыл бұрын
Same starting but now can complete more than 40 km in excellent time...
@mathematicssinging2 жыл бұрын
@@ASHISHSINGH-sk5wb lol 40km in 1.5 months😂😂🤣
@pratikshamaharia2472 жыл бұрын
Sir i don't comment usually... But regular veiwer of this channel. Must say sir you are a kind of good friend of mine.har din ap meri life ka thoda sa hissa sudhar hi dete ho. Thank you chetan sir.
@ChetanBhagat12 жыл бұрын
So nice of you.
@RJ_vlogs22 жыл бұрын
I ran 10km in 35 minutes. I'm prone to light depression, only medicine that keep away depression was the running... I ran in the morning, ran at evening,, sometimes when I'm depressed around 9-12 night I ran. Sweating and heavy heart bit is as sweet as rasgulla..
@pavankumar-nb9bx2 жыл бұрын
Do you run daily
@adarshthakur70492 жыл бұрын
Himachal mai bhago 10km in 35 minutes 😂
@taruntyagi7244 Жыл бұрын
If u do cover 10km track in 35 minute then you are professional athlete I personally believe. But usually not possible
@wayne7594Vruce Жыл бұрын
26.4 to world record hai 10 km mai , either you are sports person or you are just lying
@amitgurjar936 Жыл бұрын
Aur lambi fenko
@ashwanisingh47032 жыл бұрын
I started my running from 2013 and still continue my running. I run half marathon also. It gives u confidence, emotional balance positive approach in life and most valuable is discipline that's gives u everything. It's like meditation. U run for fun. Enjoying the day with full sense of completion.. I run for myself...
@rkm1172 жыл бұрын
Thanks Chetan I m 51 yrs always pationate about running 🏃♀️ .starting this from today as it's 6.15 am .Thanks bro
@JayPatelVlogs2 жыл бұрын
I Started running 2 days back, without music, i can finally sleep in peace (I Have quit CA in past, after that my mind keeps repeating that am a loser, so u should work more n more,it was impossible to get 8 hour sleep ) . But today i had some work so i skipped running, but chetan sir remotivated me... I'll go running in evening, won't skip
@santosh1854 Жыл бұрын
I have no words to thank you to motivate us all. I have been running for 4 months and I have reversed my diabetes for 10 years. I started running 1 kilometre but today I have been running 10 kilometres in an hour. I am on the top of the world. Sir, what you said is absolutely true!😊
@MoneyMuscleMastery389 ай бұрын
How much did you lose fat and how much do you run daily??
@b06supritbaviskar42 жыл бұрын
I started running 2017 and I took a break also but I love it and Mind is refreshed and increase stamina and My mind Refreshed every morning , I feel Amazing Running wala Feel alag hai maza ata haii .. Thank you Sir for telling about this topic to everyone.
@SumanSharma-og4by2 жыл бұрын
½hr to 1 hr of exercise(running + yogasana) makes me feel happy and energetic throughout the day. Exercise will not give you results in a day, but if you exercise every day, you will definitely get results one day.
@Pravin_Khedkar2 жыл бұрын
doing it since 2019 after got humiliated many times because of overweight. 2019 = 100 KM 2020 = 800 KM 2021 = 450 KM 2022 = 104 KM and counting....... Chart will keep growing as it has brought holistic revolution in my life........
@mathematicssinging2 жыл бұрын
😍😍😍😍dont stop bro!!
@Pravin_Khedkar2 жыл бұрын
@@mathematicssinging sure!
@nitinnawaghare41152 жыл бұрын
800 Km very good Wake up from your dream bro 😅😅😅
@Pravin_Khedkar2 жыл бұрын
@@nitinnawaghare4115 ohhh bro sorry bro... I tried to fool everyone but you are so smart.... How you are so smart bro ?
@AA-gm5bt2 жыл бұрын
@@Pravin_Khedkar 😂😂
@learnwithkeeku2 жыл бұрын
I am running since november 2021. I started with 500 m, now I have achieved 5 km goal. I feel energetic and motivated all day....I am fit and more confident than last year.👍
@shabbircalcuttawala9072 жыл бұрын
I started walking 4 years back on advice of my Dr due to BP issues ,started with 3,4 kms daily ,today i do daily brisk walking of 10 to 12 kms morning walk 5am and it has changed my life so much ,my health has changed my cholesterol has gone down ,heart rate doesn't rise much during brisk walking (heart has got used to strain) and feel great after workout
@mdsaquib28402 жыл бұрын
Yeah ur right
@Gigachadsingh2 жыл бұрын
I have been constantly running for 3 month and my endurance have been sky rocketed i run approximately 5-6km everyday and after running when I stops i feel like I am on top of the world it helps to keep me motivated and keep me positive
@JitendraKumar-jz4yn2 жыл бұрын
Sir I am running from 2018. It's like a meditation for me. It help me getting out from depression. I ran half marathon various times. Thank you sir 🙏❤️
@gauravsingh-bw2wz2 жыл бұрын
I started my running from 2015 and still continuing it.Running in rainy season will give you a next level feeling.
@funman54052 жыл бұрын
Every morning at 6:00-7:00 i do running and exercise. Around 12 -15 km per day. And Make sweat😇😇😇
@daretodream5462 жыл бұрын
Undoubtedly running is best way to remain fit & happy....I just started with 1km in 5 mint...great advice sir.
@rohanbadwaik63042 жыл бұрын
Hats off to you man! You've done great. I can totally relate with you because running means more that just fitness for me. You look really different in a good ways.
@AsadulIslam-sx2oo2 жыл бұрын
Haste haste wo apno kurbani de gaye... Koi ishq me uljha raha , Aur woh desh ko apni jawani de gaye..❤️
@nirajshukla6819 Жыл бұрын
Beautiful
@ArmyFitness1M2 жыл бұрын
Wowww 😱🥀❤️❤️ it was very nice video 🏃🏻♂️🏃🏻♂️ I always love running 🏃🏻♂️ this is my favorite game 🌟🤗🏋🏻
@suryansh47222 жыл бұрын
I agree that the first step to improve life in every aspect is running. I started from brisk walk as I was fat, weak,always fatigue,Low self esteem. I did it for 5 months straight for 1.5 hrs in evening. It literally changed my life. Nowdays, I've been also doing weight training and running.
@English_Guru_Rohit2 жыл бұрын
Amazing bro, thanks for sharing your experience
@ashutoshgupta7162 жыл бұрын
I will start sir Today.. and thanks too much you sir.. that you are trying to extract the best version of me into me. 💝
@nitinjethwani61702 жыл бұрын
I still remember that hot summer day when I was running for the first time. For days, I had been contemplating whether to start running or not. I was so scared of what would come next, how hard it might be and how far away the finish line really is. But now, I feel so grateful for making this decision and giving myself a chance to live my life differently; to take charge of my well-being; to be better at leading myself towards the unknown. Before you decide on beginning your journey into fitness like I did, think carefully about why you want to start running? Decide on whether you are ready psychologically for this challenge or not. For that matter, decide whether you are ready to commit to this activity for the rest of your life and be the kind of person who is physically fit. The fact is that most people start running to lose weight or because a friend or someone else at work asked them to do so. They decide on running because it looks easy and they have a notion that it might be that easy. Unfortunately, they see themselves struggle in the first few days and eventually give up on it, disappointed and dejected. But I can tell you with confidence that running is not just an easy sport; it's all about discipline, hard work and determination. So before beginning your journey towards fitness, you need to make sure you have the required motivation and determination.
@RahulKumar-ot4ym2 жыл бұрын
I am running since 10 days i feel peace of mind also my body posture is improved as a result also feel more disciplined and positive thoughts came in to my mind. I'll suggested it's good for our mental health as well as physical health. Thank you sir
@monsharana99522 жыл бұрын
Pta sir ab kya feel ho rha hai mujhe k mere pass koi hai jo mjhe itna smjhta hai,itna samjhata hai,coz meri life ki situation same aisi he hai ...mjhr khud pr kaam krne ki jarurat thi ...aur ab me kr rhi hu....sb kuch aap bta rhe ho....aur me sb apply krti hun....aur itni Growth hui hai ...hr cheez mein....i m very greatfull k maine apki vedios dekhna shuru kiya....i don't need anyone....coz i have you and now i have me also....keep posting please....mere jaise kitne bhatke hue log hein...jinko apki jarurat hai jeene ki jarurat hai....Thank you
@mohinimathur93142 жыл бұрын
You are absolutely right, running makes us a better person! I had also felt this experience personally.
@raajgala6355 Жыл бұрын
I am Running for 17 Years. Also, I am Marathon Runner. Done 29 Marathons of 10, 21 & 42 Km. Very good video on benefits of Running. Thanks for Sharing :)
@ChetanBhagat1 Жыл бұрын
Keep watching!
@PraveenTiwari2 жыл бұрын
Thanks for sharing sir, very true !! there was a major setbacks in my life before covid. The situation was almost kind of my life is going to be end at that stage, I have been broken, emotionally, financially, spiritually in all areas of my life. but then one of my friend suggested my to run and yes running changed my life. Now, my life is full in my control I am more emotionally strong now and yes life has been totally changed. enjoying a lot now !! Happy running :)
@ChetanBhagat12 жыл бұрын
Keep it up!
@kedardixit86222 жыл бұрын
I had back pains and couldn't drive much and longer hrs in office used to cause numbness in muscle and shoulder pains. Regular running some how vibrates the nerves and may circulate blood and oxygen better which solved my problem if not steroids and painkiller for that chronic and long history issue..So running helps.
@nppk15292 жыл бұрын
I run 30-40mibs every 5 days a week. It's an excellent whole body workout as well as mental buster. If done early morning on empty stomach it helps reducing belly fat nicely. Also flushes out laziness.
@prabhatjha67282 жыл бұрын
Maine bhi running last year January se start kiya hai, aur abhi tk continue morning me krta hu, aur aacha bhi lgta hai, bt abhi aapne bhi running ke benefits btaye jo sunkr khushi hui, that yes I am also runner... aur running mental health me help krti hai i am agreed, bahut kuch sikhati hai, Thank you ❤ for this video... aapki kuch kuch btayi chije mai apply krne ki kosish krta hu, aur mere liye vo bahut helpful rha...
@extrovertedintrovert1892 жыл бұрын
That's very challenging for many..people preparing for competitive exam think tht they would rather invest time in studying.. But ... end of the day they realize.....😅 From today.. I have listed Sir's challenge in my agenda..❤
@funman54052 жыл бұрын
I also prepare exam and do running 12km per day
@akshatvikramsrivastava17862 жыл бұрын
Yess...Runnning kaa ek alag heee mazaaa hai....The happiness...the resilience...the grit....
@vikashmodi26982 жыл бұрын
I regularly run 40 min which is approx 6km really fill full of Bins & ur video give me double efficiency to run thanks 👍👍 Sir ji
@newsandinfo8042 жыл бұрын
Bro What should healthy food?
@aadityasparsh17652 жыл бұрын
Coincidentally I resumed running from today onwards after a long break This motivation was needed to achieve the level at which I used to be before few months Thank you sir ❤️
@VkSingh642 жыл бұрын
Sir main tab se running kar rha hu jab main class 9th mein tha. Tab se aaj tak karta aa rha hu . It is really good exercise ❤❤
@dcranium21642 жыл бұрын
Best moment of doing running is when we stop after running its feels like heaven next level ❤️❤️❤️ Chetan sir your vedii are life changing ❤️
@muhammadalinohri214311 ай бұрын
Sir Literally you nailed it. Means Kuch nhi kar sakte to bhaiyaa bhaaag 😂😂
@vaishalysharma2325 Жыл бұрын
I am a working woman and I also feel running is awesome exercise Each and every word said by Mr. Chetan iis true.
@TheAshutoshpednekar2 жыл бұрын
I have been running regularly since 2019 and this video is apt for the youngsters who require fitness tips and think that gym is the only solution. It does make you disciplined, feel good and gives a sense of accomplishment.
@sujan05072 жыл бұрын
lately I've started running and this video from Chetan sir is just what I wanted for the right motivation for running.. Thank you so much sir
@seeratarora7022 жыл бұрын
Running refreshes everything, thanks a lot for the reasoning behind 👍🏻
@pratikpatel16652 жыл бұрын
I have been running from last 5 years.There is one famous quote " one run can change your day, many runs can change your life".
@swapnilkhole Жыл бұрын
Wow, just wow!!! That is a statement of millennium.....
@Abhishek-zp1wy2 жыл бұрын
I was running from august 2020 its little bit difficult to start but once you start then you cannot back , running and pullups really helps me a lot and its help me to get rid of mastrubation . Thanks to chetan bhagat sir who make this important life changing videos.
@JaydeepDhakate2 ай бұрын
Sir, hats off to you, I really admire you. You are the one who had really grab the pulse of a Manhood. This kind of attitude/aptitude really needs us. And yes I can run upto 05 kilometre, it really changed me that adrenaline rush really makes feel oneself a real Maskuline.
@kulpatel76242 жыл бұрын
I start running with 500 meter after practice and dedication I run more than 10 Marathone (42.2 km ) Every month I run half marathon and at least 4 Marathone in a year It’s worth investment
@newsandinfo8042 жыл бұрын
How much run daily?
@sharadkumarmnnit Жыл бұрын
True.. Running ne meri bhi life badal di.I am Diabetic Since Age of 24 yes. I used to walk 20-30 min. I bored after few years. I started running from 02/01/2022 I ran my First 5k.I completed my First Full Marathon TMM 15/01/2023 in 4 hrs:21 min. My current Age 36. I feel very positive After Starting Running.
@ChetanBhagat1 Жыл бұрын
Wow, that's great. Keep it up!
@sumitpant57242 жыл бұрын
I stated running from 6month .I feel so good and energetic.day goes very well.
@Sudarshan__51 Жыл бұрын
True sir ✨ We inspire from you always. I started running from last year and now i can run 3 km 🙂
@mohammedvalikarimwala47002 жыл бұрын
As you said this is a video on a different topic, but then I thought Chetan sir has uploaded so it will have some importance and a message...watched it and loved it ..
@a.j.95102 жыл бұрын
Thanx to share your personal experience. Have a fantastic week!!
@bharatitakale73172 жыл бұрын
Thanks Chetan ji for encouraging us and today only I have restarted my running activity . I am inspired by watching your video ....thank you much .keep inspiring
@nirajk817810 ай бұрын
I am 52 year old from Ahmedabad, started 1 year back with only 100 m, but today jog for 5 km..I frequently travel and hence do it twice a week...I can really feel what you have said.
@ajishnair1961 Жыл бұрын
I started running this year in the month of Jan. When I started , I was 85 kg now 73kg. Many changes I noticed in me. My confidence level grew up. I had skin problem. Black spots were there on face and even dark circles were there. Now everything is ok. Face lit up. Everything is just because of running. I run 15 minutes Everyday. Trying to run upto 30 minutes. I am sure I will.
@ChetanBhagat1 Жыл бұрын
Keep going!
@mjsingha4602Ай бұрын
Iam 50 years old and running since 1991.Running average 4-5 days in a week. Iam happy to see ur video and same like me
@imraushanyadav4646 Жыл бұрын
I'm running 2km since 2020. I'm feeling great, always energetic sir .
@rukmaniupsc2 жыл бұрын
Yess Bhagat ji I'll go from tomorrow... 👍👍🤟🤟💫
@prasannjeetchakrabarty97642 жыл бұрын
Chetan Sir 🤘 I don't run but do cycling, started from 01-01-2022 daily approx 15 KM. Very energetic feel after completing cycling.
@bheeshamkumar78142 жыл бұрын
I do both running 5km and cycling 16 km Cycling is so easy and running has ultimate satisfaction 🔥
@koshal4med2 жыл бұрын
This content is also important sir,try to elaborate more about your experience.great value in your content.
@RohitPatel-gg3iv2 жыл бұрын
I was suffering from acute asthma. There ws a time i cudn't run or even do brisk walk .But somehow i made my mind to run. Initially it was a daunting task for me i started very slow and then i began to gradually increse my time and distance. However difficult but i felt very good due to my progress. Now i am here i have no asthma i almost cured it, i ran half marathans now. Guys If comfused start running, believe me u ll thank yourself later for this decision.
@meenakshialugh60882 жыл бұрын
Behtrin video,God bless you 🙏 Aap jo bhi bolte ho khud feel kr k ya experience kr k bolte ho.schchai dikhti h baaton m aapki . God bless you again
@rajeshchalva32012 жыл бұрын
Really mitigating..I used to be runner..will strat again..Thanks a ton buddy for motivation
@Lightofsun-bp3pw4 ай бұрын
Running sound is my alarm. I am being recharge by body and blood. Its amazing work😊😊😊😊😊
@kajalacharyya60752 жыл бұрын
Thank you so much Chetan Sir. I am also running from past 2 years and it has changed many things of my life. Your video again has motivated me to continue like this. 🙏🙏
@omkarwanganekar80173 ай бұрын
I bought mtb after first lockdown then one year I bought road bike then I even started long distance slow running and since June 2021 I am cycling and running alternate days atleast 5 -6 days a week I run atleast 7 km a day
@dr.upendranandwana3202 жыл бұрын
All indians must follow it by heart..Fit India
@funnfinders52702 жыл бұрын
Recently i completed my first 45 km running in 4 hrs on 14 February, it was just fantastic
@newsandinfo8042 жыл бұрын
Brother daily 3,4 km running k lye healthy food kya honi chae
@bhushanpatil48142 жыл бұрын
Chetan Sir, I experienced whatever your talking about and i felt body become lighter and it also detox our body and skin,hair quality becomes good but i stopped running from past few months but just watched your video and I will going tomorrow for running... #RunningBenfits 1. Mental Clarity 2. Heathy Heart 3. Strong Bones 4. Fresh Air for Lungs 5.Weight loss 6. List kam padegi....😃 Thanks Chetan Sir. #BhaagbetaBhaag Who is going to run from tomorrow?
@jayalakshmisingaraju76232 жыл бұрын
yes .Walking,running,cycling are the cheap& best ways todo exercises.
@P_O_K_वाले_बाबा2 жыл бұрын
One place is there NARSHIMKONDA in NELLORE, ANDHRA PRADESH.. This is foot hill area and narayana campus is just at the lap of tht hill..I used to reach top of tht hill by running, the most strenuous exercise I did in my life..still I miss my those days..
@waseemtaj69163 ай бұрын
I am 46 yrs old, covering 3.2 KM in 15 Mint. I am spending a very healthy and happy life. You are 100% right
@ChetanBhagat13 ай бұрын
That’s great! Keep it up!😄
@Neerajkumar-xl9kx2 жыл бұрын
I always agree on running, it helps us to live longer and keeps organ healthy
@deepankarverma3010 Жыл бұрын
Woow sir ,,,2 weeks se continue ja rha hu ...3,4 km abhi ho pata hai 18-22 min ki runing rhti hai but jb runing ke liye utha hu to man krta hai Aaj rhne de but jb runing complete ho jati hai to ekk allag sa sukoon milta haii
@03.09.10 ай бұрын
Running gives you confidence 💪 increases will power improves mental health removes negativity gives strength to face life challenges
@tenzinyechuk1170 Жыл бұрын
I am running almost 5km daily. Yes... It's my passion even it is hard. Needs consistency and determination. Not just for weight reduction but it's more like a hobbies. You just need a band watch and good sneakers. Yeah! You must note your breathing tone. Do not stress too much.
@ChetanBhagat1 Жыл бұрын
Thanks for sharing!
@starboy20852 жыл бұрын
Thank you big brother.. For so much knowledge and positivity ... :)
@ganeshchandre7373 ай бұрын
Its very helpful... Running is the easient way to fit your body
@aaravkumar13082 жыл бұрын
Sir so true 🔥 i started running last year . And it taught me so much things in life such as power of consistent .. i could see the results graduallyy .. Its a great exercise physical and mental both
@SanjeevKumar-ok1ej2 жыл бұрын
Today I run 200m its give me mental clarity , peaceful mind and good sleeping ,thank you sir for share your experience
@craxlocus2 жыл бұрын
Yes , running is life changing. It makes me feel good
@anuragchaudhary62362 жыл бұрын
I run 8 km -10 km for 6 days with 3 days of weight training for 45 min and I don't eat sugar and package and process food Nd I lost 30 kg in 2 month
@nileshbawalekar50832 жыл бұрын
Thank you so much for the video, i have started running from today ..You explain so well n simple way ..Just run n run
@surajbarman4375 Жыл бұрын
sir, i am from West Bengal near Bangladesh. big fan of you, i can't focus on study and always fell energy less. after seeing your video i must run every day until i uncapable to walk. promise to you❤❤❤❤❤❤🙏🙏🙏🙏🙏🙏
@sunielaarora2 жыл бұрын
Agreed Chetan Ji it's really gr8 experience. I am doing brisk walking @ 59 + 👍😇
@aamishazeem37702 жыл бұрын
That's a really great thing sir!
@chemistrythroughmindmap36752 ай бұрын
Chetan sir, mai roj bhagta hu aur ye apne bilkul sahi bola ki bhagne se bekar cheeze khane ki adat chhut jati h apne aap... Ese aasani se nhi chhutati kitna v kosis kr le.. But running krne se mera ab bilkul mn nhi krta oily khane ka... I'm big fan of yours sir... From bihar - jyoti prakash yadav
@ChetanBhagat12 ай бұрын
Keep it up!
@richatal51282 жыл бұрын
Loved this video. I started doing some form of exercise and it changed my life too.
@indranilsengupta66532 жыл бұрын
Chetan da, love from Kolkata ... Sir I wanted to say, due to being an overweight person I can not run even an entire round. That's why I started brisk walking on a regular basis. And yes... It's truly miraculous. Getting lots of benefits ..... And sir one more thing... Please share your views on dopamine ... How to control the secretion of dopamine so that one can stay focused....
@ajinkyabhil2 жыл бұрын
It's a vdo but fir bhi sir ki good_unique vibes ..aura ..feel ho rahe hai...i.e. lg raha he sir mere samne hi hai !! 😀❤️Me bhagunga sir ! 😊
@tejaskhairnar37932 жыл бұрын
Yes sir, running is just like best friend, After running all stress were released, and we feel more energetic and refresh hole day, I promise you I make it part of life, now daily I will run 🏃♂️.
@SUMANDAS-gj7ll2 жыл бұрын
My guider with beautiful background 🥰🥰❤️💪💪💪💪💪💪💪
@truefactsoflife.....88812 жыл бұрын
Few months before my cholesterolwas so higher than its normal and sugar level was in border but after running daily 4km and some exercise it's completely normal everything and I sleep better 😍😍🙏
@akashjaiswal40302 жыл бұрын
Did you loose any weight by running 4km daily ?
@truefactsoflife.....88812 жыл бұрын
@@akashjaiswal4030 yes 4kg during two months.... Run n avoid junk food....
@akashjaiswal40302 жыл бұрын
@@truefactsoflife.....8881 thanks , I am doing the same these days ...I need to loose around 5 kgs.
@nppk15292 жыл бұрын
Diet plays major role.
@naturevideos2935Ай бұрын
Bahut badiya sir thanks
@piyushgarg86752 жыл бұрын
Thank you sir, every day I run in morning, I stay disciplined throughout the day.
@rvcervce1232 жыл бұрын
Just the video I needed. Thanks Chetan!
@ImasheraliofficialАй бұрын
Best information Thanks Sir Thank You So Much
@ChetanBhagat1Ай бұрын
Most welcome😄
@abhisheksrivastava50142 жыл бұрын
Very genuine, MOTIVATIONAL SPEAKER sir
@StudentStudent-h6n9 ай бұрын
2 Km running , 400m sprint , 30 pushups , 10 pull-up , 30 sit ups , 5*2kg bricks in the form of dumbbell , for 6 days in a week.. This is my routine from last 3 year..!