“Yeh post un sab ke liye hai jinhone shuru toh kiya… par ruk gaye.”
It was Day 11 for Aditya — a 33-year-old office worker from Delhi.
He was doing well — stretching, moving, showing up.
But one day, he missed his workout. Then two.“I thought I failed,” he told us.
But the truth is — he hadn’t failed. He had paused.
And today, like you, he showed up again.Fitness isn’t about streaks. It’s about returning.
Even after shame. Even after break.
Workout Plan For Comeback Workout Plan(5–7 min)
SIX EXCERCISE:
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Standing Arm Swings – 1 min
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Hip Circles – 30 sec each side
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Seated Shoulder Rolls – 1 min
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March in Place + Deep Breath – 1 min
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Slow Squats + Inhale Up – 10 reps
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Gratitude Sit – 1 min (sit, close eyes, say 1 thing you’re proud of)
6 Simple Excercise
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Seedhe khade ho ke hath hilao – 1 min
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Kamar ghumao – 30 sec dono taraf
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Baith ke shoulder roll – 1 min
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Ek jagah chal ke gehri saans lo – 1 min
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Dheere squats karo + saans leke hath upar – 10 reps
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Baith jao – aankhein band karo, ek baat yaad karo jisme proud feel hua
Mind Reset Line
ENGLISH: “You didn’t fall. You just paused. And you returned.”
HINGLISH: “Tu gira nahi tha… tu ruk gaya tha. Aur aaj tu wapas aaya hai.”
FAQ Section – Day 11
1. I missed my workout for a few days. Should I restart?
Answer:
No need to restart from zero. Day 11 is designed exactly for this — to help you return with ease and self-compassion. Missing a few days isn’t failure; it’s life.
2. Is this workout hard?
Answer:
Not at all. These are 6 simple, beginner-friendly movements to activate your body gently — perfect after a break or even for emotional reset days.
3. I feel ashamed of not being consistent. What should I do?
Answer:
Forgive yourself. Everyone pauses. The strength lies in coming back — not in being perfect. VfitZone Day 11 honors your return.
4. How long does this take?
Answer:
Only 5 to 7 minutes. The goal isn’t intensity — it’s intention. You’re just here to move with awareness and heal forward.
5. Can I do this in the evening or before bed?
Answer:
Yes! This routine works at any time of day. Many use it as an evening reset to release tension and realign mentally.
6. What is the “Gratitude Sit”?
Answer:
It’s the final 1 minute of the workout. You sit, close your eyes, and recall one thing you’re proud of. This simple act rewires your mindset to focus on growth.
365 Days Challenge For More Comeback Workout Plan
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Category: Fitness Wisdom
(Channel Growth)
YouTube:
Watch this comeback flow on our channel →
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Instagram:
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Use hashtags:
#VfitZoneReturns | #FitnessComeback | #365Challenge
This ritual is part of the VfitZone 365-Day Challenge.
Bookmark it. Practice it. Repeat it.
Need support? Contact us at vfitzoneinfo@gmail.com
Vishal Saini is the founder of VfitZone — a digital health builder, fitness believer, and transformation strategist from Karnal, India.
With a background in digital marketing and a passion for wellness, Vishal’s mission is simple: make fitness emotional, accessible, and ageless — for every Indian home.