HELLO GUYS AND GALS 


THIS WEEK GIVES YOU WING TO THE FAT LOSS AND

 MUSCLE GROWTH.

GO EXTREME 






DAY 9 OF SERIES SHRED IN 21 DAYS






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



CHEST AND BACK 




1. PUSH UP  3 SETS OF 15 REPS..........CHEST 







2. ROWS WITH WATER BOTTLE    3 SETS OF 15 REPS..........BACK





WITH TOWEL 


                       

                                                                               

                                                                WITH BAG






                                              


3. SVEND PRESS  5 SETS OF 25 REPS.............CHEST


DO THIS EXERCISE WITH ANY BOX OR ANY BOTTLE 

WITH WATER







4. WIDE HAND PUSH UPS 5 SETS OF 15 REPS................ BACK







                                                                          THANK YOU



                                                                   DR SUNDEEP SINGH