HELLO GUYS AND GALS

DAY 1 of 21

START THIS WORKOUT YOU WILL THANK ME LATER.

THE MOST IMPORTANT THING ABOUT THIS WORKOUT.


IF I TELL YOU THAT YOU DO NOT NEED ANY KIND OF SUPPLEMENT AND YOU JUST BE HONEST WITH THE DIET WHICH I WILL GIVE YOU AND YOU WILL LOOK  GREAT WITH JUST NORMAL DIET.


MOST OF YOU NOT GOING TO BELIEVE IN ME RIGHT NOW BUT I ASSURE YOU ALL GUYS AND GALS OUT THERE, IF YOU JUST DO MY 21 DAYS WORKOUT ROUTINE AND FOLLOW MY DIET PLAN, YOU WILL GET AMAZED WITH THE RESULTS.


DO IT FOR 3 WEEKS WITH HONESTY AND FULL DEDICATION.


I AM NOT SAYING THAT TAKE THIS SUPPLEMENT TAKE THAT SUPPLEMENT BUT NOTHING JUST NORMAL DIET AND ANYONE CAN AFFORD THAT DIET EASILY.


FOR EXAMPLE, ONE SERVING OF FRUIT, 2 SERVING OF OATS IN WATER, ONE SERVING
OF BOILED EGGS OR PANEER.

I AM NOT A PROFESSIONAL BODYBUILDER, I AM NOT A POWER LIFTER, I AM NOT IN ACTING LINE THAT I NEED TO TAKE SHORTCUT TO LOOK RIPPED BUT YES I AM A DOCTOR WHO CAN CHANGE OR MAKE DIFFERENCE IN LIVES OF THE PEOPLE WITH NORMAL EATING HABITS AND LIFESTYLE.


THANK TO CORONA THAT THIS THING CAME IN MY MIND BECAUSE I WAS BUSY  IN MY LIFE BUT NOW I WILL GIVE YOU THIS 21 DAYS IN OF SHRED WORKOUT AND DIET PLANS.



NO NEED OF SUPPLEMENT, YOU CAN DO THIS WORKOUT ANYWHERE .


40 TO 60 MINUTES A DAY IN TWO PHASES, I THINK THIS IS NOTHING BUT HELP YOUR
BODY TO STAY IN GOOD CONDITION AND HELL YOU WILL LOOK GREAT.

I HAVE OTHER WORKOUT YOU CAN DO IN FITNESS CENTERS TOO BUT THIS IS ONE IS
FOR HOME FOR ANY AGE GROUP, DEPEND ON YOUR HEALTH YOU CAN DO AS MUCH
AS YOU CAN.


YOU HAVE TO BUY FEW THINGS IN THIS WORKOUT WHICH NOT COST YOU MUCH.


LET ME TELL YOU WHAT YOU HAVE NEED FOR THIS ROUTINE.


1. YOU NEED AB ROLLER FOR YOUR ABS AND FOR UPPER BODY.

2. YOU NEED ROPE SKIPPING FOR OVERALL HEALTH.

3. YOU NEED RESISTANCE BANDS FOR EXERCISES LIKE BICEPS CURLS, TRICEPS 

EXTENSIONS AND OVERHEAD PRESS FOR SHOULDERS AND MANY MORE.

4. YOU NEED A BEAUTIFUL PAIR OF SHOES AND MAT AND TOWEL.

5. A WATER BOTTLE AND PACKET OF GLUCOSE.


THAT IS ALL FOR THIS SERIES OF SHRED IN 21 DAYS.














How much can you transform in only three weeks. There is always a question in mind will this workout for me or not.I think this thought is only stop us to do physical hard work and we end up like this is not for me.

You go to fitness centers and gyms but still look the same after spend lot of time.

 Do you know why because we were not at our right state of mind. We must build a strong mental health before do anything new and then things go smooth.

In this workout, there are no fancy gym equipments. You just move your body to do all things and You will get superb and intense results.




This is day 1 of this superb workout.



SHRED IN 21 DAYS  




This program is continue for straight 21 days. It includes all kind of body moves you can do it at home like burpees to mountain climber and from home biceps curl in the form of biceps pseudo push up and back rows with water bottle or bag and so on for all body parts. 

You will feel great time with this workout and I am giving assurance you will shed extra weight and extra fat from your body.

Started this workout from basic level to intermediate and then reach advance and extreme level.

You will get to know each and everything about this workout day after day.

You will get all the exercises with images so you can do all the moves with ease.

Start with full body workout and get tune in. 

I will provide you the meal plan in separate blogs. Vegetarian and Non Vegetarian Meal plan for this workout.  


START WITH 5 EXERCISES TO GET MOVE YOUR BODY IN THIS ROUTINE

1. BURPEE for full body (50 REPS A DAY)

You can see the image of how to do burpee step by step.




2. JUMPING JACKS for full body ( 200 REPS A DAY)

You have visual how to do jumping jack easily.



3. MOUNTAIN CLIMBER for full body ( 300 REPS A DAY)

You can easily do mountain climber with this beautiful lady.


4.  SQUAT HEEL RAISE AND SLOW SQUAT (90 REPS A DAY),  

PIKE PUSH FOR SHOULDERS (45 REPS A DAY)







5. DIAMOND PUSH UP for triceps and biceps ( 45 REPS A DAY)

Diamond push up work for biceps and triceps both.

 Help in increase in shape and size.











WORKOUT 

This is simplify workout routine for Day 1 of this routine.


 These 5  exercises divided in two phases of the day.


DAY 1


WAKE UP  AND  DRINK 2  GLASSES  LUKEWARM WATER  OR  NORMAL  WATER.


WORK OUT WILL LAST 35 MINUTES.


MORNING ROUTINE


BURPEE 15 MINUTES, TRY FOR 20 REPS 

JUMPING JACKS 10 MINUTES, TRY FOR 100 REPS AT LEAST

MOUNTAIN CLIMBERS 10 MINUTES, TRY FOR 150 REPS AT LEAST


EVENING ROUTINE

WORKOUT LAST FOR  45 MINUTES 

SQUAT WITH HEEL RAISE 15 X 3

SLOW SQUATS 15 X 3

PIKE PUSH UP 15 X 3

DIAMOND PUSH UP 15 X 3


This is all about day 1 of this series shred in 21 days.


Beginning is always the hardest but if you carry on then everything will be easier day by day.


Diet play a huge role, so workout and nutrition goes hand in hand.

Good luck for this workout.

Feel free to ask anything on this workout. waiting for your comments and I will be happy to give you the all information I have.


Lastly, do this routine and sweat like sea and stay healthy forever.


So, I am leaving you with this starting day 1 of this routine.
Stay healthy, stay safe and go for beast mode.



cheerrrrssssssssss



                                                        THANK YOU

 DR.  SUNDEEP  SINGH (MBBS)