text: follow this routine.\n\ndo stetches for 10-15 minutes to begin with.\n \nfollow it up with 10-15 mins of spot jogging, \ndancing or marching, skipping which ever you prefer.\n dont be hard on your self. take it slowly to prevent injuries and stress.\n\nnow for spot reductions. take one body part each day.\n\nday1: neck, shoulders and back.\n\npick light weights or water bottles to substitue wghts.\ndo lateral raises, shrugs etc for 15-20 mins.\ndo diff exercises alternately, 5 sets of 15 reps each.\n\nday2: chest\n\ndo push ups with ur  body wt. if not possible you can support your knees on the ground.\nalso lie on your back and do dumbell/bottle press and flys.\nsame no. of reps and sets each day.\n\nday3: arms\n\nuse teh weights to do dumbell curls for biceps and do behind the head tricep curl for u know what. do with each arm individually. also try bending and then pushing the wts. behind for reducing fat in triceps.\n\nday4: legs\n\ndo squats and lunges.with or without wts will do.fro the same amount of time.\n\n\nFinally end each routine with 10 mins of ab crunches+ leg raises+ over teh head cycling. do each ex for 5 mins.\n3 sets of 10 reps each.\n\nRest after the workout for 5 mins by just lying down adn allowing your body to cool and rejuvinate by drinking fruit juice+ protein shake within the next30 mins.