Nirbhay 🇮🇳 on Instagram: "Basic routine for endomorph body type in gym looks like this :-👇👇 . Day 1: Full-Body Strength + Cardio Compound lifts: Squats, Deadlifts, Bench Press (3 sets x 10 reps) 20–30 mins moderate cardio (treadmill, cycling) Day 2: HIIT + Core HIIT (High-Intensity Intervals): 20 mins (e.g., sprints 30s on / 30s off) Core: Planks, Russian twists, Leg raises Day 3: Upper Body Strength Pull-ups or Lat Pulldown Shoulder Press Dumbbell Rows Push-ups or Dips 15 min incline treadm

Samantha on Instagram: "Can Light Heal the Body? From red light therapy to the power of natural sunlight, can light really act as medicine? In the next episode, @dr_mitra_basu_chhillar joins @samantharuthprabhuoffl to decode how different wavelengths impact your health, energy, and recovery. Stay tuned. Full episode dropping tomorrow! Tags: Light Therapy, Red Light Benefits, Blue Light Facts, Sunlight Healing, Circadian Rhythm, Holistic Health, Functional Medicine, Science Backed Wellness, Take2