Weekly Workout Routine

MONDAY:  PUSHUP ROUTINE

*Done right before my only meal (supper)

*Serves as my one meal a day and my post workout meal

*I do the workout while in a fasted state

The pushup routine that I follow is found on the following website Crazy Good Chest Workout

TUESDAY:  HIIT TREADMILL ROUTINE

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph

WEDNESDAY:  HINDU SQUAT WORKOUT

*Done right before supper

*Serves as my one meal a day and my post workout meal

*Do this workout in a fasted state

The following is the Hindu squat workout I do:  

Simply do as many Hindu squats as you can in 30 minutes.  Whatever sets or reps you want as long as you always try to beat your own record.  To learn a Hindu Squat you can search YouTube for an instructional video on the Hindu Squat.  

 THURSDAY:  HIIT TREADMILL ROUTINE

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph  

FRIDAY:  CHINUP ROUTINE

*Done right before supper

*Serves as my one meal a day and my post workout meal

*Do this workout in a fasted state

Basically same as the Hindu Squat workout routine, I just try to do as many chinups as I can in 30 minutes.  I usually break them up into sets of 3.  You can vary your rest time to suit your abilities and strength.  As you get stronger, decrease the rest time.  Also like the squat routine, always try to break your record from the week prior.  

SATURDAY:  HIIT TREADMILL ROUTINE or LIGHT CARDIO

*Done right after waking up in the morning in a fasted state

*No eating until my supper

*Burns fat for hours after the routine is done especially during a fasted state

The following is the HIIT workout I follow:

5 Minute Warm up at 3 mph

1 Min Sprint at 9 mph, 1 Min Walk at 3 mph>  repeat this for 20 minutes

5 Minute steady state cardio at 6 mph  

I also put in there the option for light cardio...aka walking.  Always listen to your body and if your body is telling you to take it easy instead of HIIT then do some light cardio.  Its your choice of course.  Sometimes I am so wore out from the week of work and workouts that I just feel like doing some light cardio and sometimes I am stoked before my sunday weigh-in and want that great workout.  

SUNDAY:  DAY OF REST

Exactly what it says...REST, REST, REST.  Not only physically but mentally and emotionally as well.  I take a complete break from my eating style and my exercise.  I lay around and try to heal up while awaiting my next weeks workouts.