2nd Gear : Day 24-25 : Weekends Delight

Meal Plan:

6am : Protein Shake
8am : WHolemeal 2 slice and Green Apple
11am: Protein Shake
12pm: Grill Fish + Mix Vege
3pm : Tuna salad
6pm : Tandoori
9pm : Tuna Chili
12am: Protein Shake
1-6am: Plain Water

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A)Sat Workout

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2

MainCourse
1) HIIT
- Rowing = 3x60sec
- Abs Crunches = 3x15
- Hammerjack = 3x60sec

2) 100th = 3 set
3) Superset 1
- Benchpress = 3x15
- Incline Abs crunches = 3x15

4) Ball to the wall = 5x60sec

5) Bagwork = 3x5min

6) Torso Twist+ Bar = 3x15
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B) Sunday Delight

Warm-up
1) Kneeup = 25x2
2) JumpJack = 25x2
3) Blurpee = 15x2
4) COP = 10 rounds

Main Course
1) 100th = 3x

2) Superset 1
- Lat pull down = 3x15
- Incline Abs Crunches = 3x15

3) Shadow Box+Defense = 3 rounds

4) Sprint Back+Defense = 3x1min

5) Lunges+Bar = 3 rounds

6) Bag Push = 3x3 rounds

7) Bagwork = 3x5min
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