Day 1 of the 30 day BACK IN SHAPE
We will only use body weight exercises. The workout won’t last more then 20 minutes. We will do super sets and a combination of circuits. (1 exercise after other with no breaks in between)
1- Warm Up 3 Min
-High Knees 20 Sec + Jumping Jack 20 Sec For 3 Min
Start with high Knees for 20 seconds and then switch to jumping Jacks for 20 Seconds.
Take a 2 minute Break after the warm up
10 Push Ups +
10 Squats +
Plank 15 Seconds
60 Seconds Break after a set.
Repeat 4 Sets
Super Man Back Squeeze 3 Seconds Hold 4 x 10 Check The Video go at 2:52 minutes My man Jeff cavalier will explain you how it’s done
Explosive Push Ups (lay on the ground in push stance. Push your self up as explosively as you can.)
4 x 5
Forward-Lunges 4 x 10 Each Leg
60 Seconds Break Between Set.
This should do it for day 1. We’ve hit the 3 Major Muscle Group in your body.
Chest, Back & Legs.
They burn the most amount of calorie and get you the biggest amount of muscle mass.