The Fitness Four

The Fitness Four Online fitness programs led by Certified Coach Dinesh Singh + Registered Dietician Namrata. All of India. 💪🥗

Personal training, nutrition plans & corporate wellness — the only team where your coach and dietician work together.

28/08/2026

Basic squats on TRX

Use the TRX for safer, deeper squats with better form. Sit back into the hips, press through heels, keep knees tracking over toes. Great for beginners and mobility work.
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21/08/2026

TRX CHEST FLIES

Turn your chest workout up a notch — TRX chest flies load the pecs while challenging scapular control. Start with straps short, maintain a slight bend in the elbows, and squeeze at the top.

19/08/2026

TRX Push‑Ups

Build chest strength and shoulder stability with TRX push‑ups. Keep the core tight, elbows at 45°, and control the descent — progress by changing foot position. Show a slow eccentric + explosive concentric for best effect.

01/08/2026

TRX lunges with a kick — build balance, burn calories, and finish strong. Ready to level up? 👊🔥

Regular exercise is associated with living 3 to 7 years longer — independent of body weight, genetics, or age at which y...
21/07/2026

Regular exercise is associated with living 3 to 7 years longer — independent of body weight, genetics, or age at which you begin.

Not a supplement. Not a procedure. Simply consistent physical activity.

The science is clear: movement is one of the most potent longevity tools we have access to, and it is available to everyone.

The best time to start was years ago.
The second best time is today. 🌟

One of the most effective post-meal habits requires no equipment and no extra time.Just walk for 10 minutes after eating...
14/07/2026

One of the most effective post-meal habits requires no equipment and no extra time.

Just walk for 10 minutes after eating.

Research confirms that a 10-minute post-meal walk improves blood glucose clearance by up to 30% — particularly beneficial for those managing insulin resistance or Type 2 diabetes.

Given the carbohydrate density of a typical Indian meal, this habit is especially relevant for our population.

A small commitment. A meaningful impact on metabolic health. 🍽️🚶

13/07/2026

Lower back pain slowing you down? 😩

This week’s video breaks down simple, effective exercises to strengthen your lower back and move through your day pain-free.

Full video on our YouTube — link in bio! 🎥

11/07/2026

Before push-ups were an Instagram trend, they were a Persian warrior’s daily ritual. 💪
The “Shena” comes from ancient Zurkhaneh — Persian “Houses of Strength” — where fighters trained on wooden boards over 2,000 years ago. In Persian, Shena means “swimming,” because the movement was meant to flow like water, not just burn reps.
Today, we’ve given it our own twist — same ancient foundation, new variation. 🔥
Watch how changing leg position alone changes your entire push-up game.
Save this. Try all 4. Tell us which one wrecked you 👇

Rest days are not a sign of weakness. They are a requirement for progress.After resistance training, muscles need a full...
07/07/2026

Rest days are not a sign of weakness. They are a requirement for progress.

After resistance training, muscles need a full 48 hours to repair, rebuild, and grow stronger.

Skipping rest days does not accelerate results — it delays them.

Training smart means honouring recovery just as much as the workout itself.

Rest is not the absence of effort. Rest is where the real growth happens. 😴

Feeling anxious? Overwhelmed? Low on energy?Before reaching for anything else — try a 20-minute walk.Just 20 minutes of ...
30/06/2026

Feeling anxious? Overwhelmed? Low on energy?

Before reaching for anything else — try a 20-minute walk.

Just 20 minutes of movement stimulates the release of BDNF (Brain-Derived Neurotrophic Factor), a protein that supports brain health and measurably reduces symptoms of anxiety and depression.

No prescription required. No cost involved.

Exercise is one of the most powerful mental health tools available to you — and it is completely within your control. 🧠

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