### **Rooftop Workout**

#### **What is it?**

FittNation’s **Rooftop Workout** is open-air training that combines callisthenics, yoga and functional fitness. You exercise with just your body weight, using resistance bands and performing jumps during HIIT workouts with the skyscrapers of Surat in the background. Ideal for the exercise enthusiast, this setup is a win win, promoting mental well-being while torching calories. Vitamin D absorption is enhanced in the great outdoors, and the gym no longer feels so monotonous.

#### **Why is It Top Pick at FittNation? **

– **Fresh air** also helps oxygen to be absorbed more easily, increasing energy levels.

– **Sunshine:** It lifts the spirits and will help make vitamin D.

– **Scap video** gives you something to look at while sweating.

– **Diverse training** – yoga, HIIT, and strength.

– **Social vibe** with group sessions.

#### **Fitness Training Activities**

  1. **Sunrise Yoga Flow **- 45 minutes of Vinyasa and strength poses that will enhance flexibility and mindfulness.
  2. **HIIT Outdoors**- 30 sec burpees, 30 sec mountain climbers, 30 sec rest x 10 rounds. Burns fat efficiently.
  3. **Bodyweight Circuit** Pull-ups, dips, body squats and lunges 4 sets of 15 reps — Builds useful strength.
  4. **Bands Training** – Band walks, rows, and presses for activation.

#### **Diet Maintenance**

Stay hydrated, eat antioxidant-based foods (berries, greens), and add lean proteins for recovery.

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