Day 11 of Series Shred Workout Plan

HELLO GUYS AND GIRLS

THIS IS THE DAY 11 OF SERIES SHRED IN 21 DAYS.

REST DAY WAS QUITE RELAXING BUT TODAY IS THE 

DAY OF HARD WORK AND GOING FOR AN INTENSE 

RIDE. GO FOR IT. YOU WILL FEEL GREAT AFTER THIS.

MORNING WORKOUT

5 sets of  Mix of all three Burpee, Jumping jacks and Mountain climber

BURPEE  +   JUMPING JACKS  +   MOUNTAIN CLIMBER

3 burpee  +  10 jumping jacks  +  20 mountain climber

6 burpee  +  20 jumping jacks  +  30 mountain climber

9 burpee  +  30 jumping jacks  +  40 mountain climber

12 burpee  + 40 jumping jacks  + 50 mountain climber

15 burpee  + 50 jumping jacks  + 60 mountain climber

3 rounds of these sets will give you a solid punch to fat loss and muscle growth.

Let me give the calorie burn calculations for this workout.

1.. 45 Burpee will burn approximately 20 calorie and you will do 3 rounds of this.
Total calorie for Burpee are 60 calories.

2.. There are total 450 jumping jacks of 3 rounds of this.
Total calorie for Jumping Jacks are 800 calories.

3. There are 600 Mountain Climber of 3 rounds of this.

You have look at per minute mountain climber. PER MINUTE 10 calorie burn by mountain climber.

30 to 40 can be done in 1 minute, so 600 Mountain Climber will take 20 to 25 mins. 

Total number of calorie for Mountain Climber are approximately  250 calorie.

TOTAL CALORIE BURN BY THE END OF THIS WORKOUT IS 1100 AND TO BE DONE IN AN HOUR.

EVENING WORKOUT 

LEGS AND SHOULDERS

1. SIDE BY SIDE LUNGES   3 SETS OF 20 REPS

2. PIKE PUSH UPS   3 SETS OF 15 REPS

3. SLOW SQUATS WITH HEEL RAISED  3 SETS OF 20 REPS

4. UPRIGHT ROWS WITH RESISTANCE BANDS   3 SETS 

OF 15 REPS

5. STANDING CALF RAISES  6 SETS OF 20 REPS

6. PUSH PRAYER AND SCISSORS JACKS  3 SETS OF 25 

REPS EACH SUPER SET

THAT IS ALL ABOUT EVENING WORKOUT.

TAKE A  DEEP BREATH AND GIVE IT ALL. 

                                                                    THANK YOU

                                                            DR SUNDEEP SINGH