Hello guys and gals


ORDINARY  IS  NOT  FOR  YOU, WAKE  UP,  GET  READY  AND  GO  BEAST  MODE.






This is the day 8 of series shred in 21 days. 





MORNING ROUTINE WILL STAY SAME FOR THIS WEEK




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


ARMS DAY


BICEPS, TRICEPS AND FOREARMS


1. TRICEPS WALL PRESS  6 SETS OF 15 REPS


2. BICEPS PUSH UPS   5 SETS OF 8 REPS







3. DIAMOND PUSH UPS  4 SETS OF 10 REPS





4. BICEPS CURLS WITH BAND  5 SETS OF 15 REPS 






FOREARM EXERCISES



1. CHAIR UP 6 SETS OF 15 REPS





2. FOREARM GRIPPER  20 SETS OF 30 SEC GRIP














                                                                        THANK YOU



                                                                DR SUNDEEP SINGH