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

  • SET #1

  1. 10 Push Ups +

  2. 10 Squats +

  3. Plank 15 Seconds

  4. 60 Seconds Break after a set.

  5. Repeat 4 Sets

  • SET#2

  • 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

  • Super-Set With

  • Explosive Push Ups (lay on the ground in push stance. Push your self up as explosively as you can.)

  • 4 x 5

  • Super-Set With

  • 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.

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