Hello guys and gal

This is the day 7 of series shred in 21 days



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First week done and things going great.



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  (15 X 3)






2. Pike push ups  (10  X  3)
Do it slow




3. Squat with heel raise  ( 20 X 3)







4. Prayer push up and scissors for Shoulders  (20 X 3 each )







5. Slow squats with 5 sec pause and 5 sec rest   (10 X 3)






6. Lateral raises with band or bucket or anything you have at home   (15 X 3)









                            This is all about today workout. kind of hard workout but do it.







                                                                       THANK YOU


                                                         

                                                               DR SUNDEEP SINGH