Jail Workout

Operation JAIL WORKOUT

 Monday

1. Pushups- 10-50 reps x 3 sets (A rep is one complete execution of the exercise using right form - use GOOGLE IMAGES on how to do these exercises properly)(A set is where you perform reps - Take 1-2 minute rest between sets and resume again)
2. Chair Dips- (For triceps/arms) 10-20 Reps x 3 Sets
3. Mock Rope Skipping- (cardio)/Hold both hands across your chest and imagine you're skipping rope on your tippy toes. Each jump is 1 rep/100-150 jumps non stop for 3 sets. /if 150 is easy, push it to 200 and if that's easy then so on and so forth - TEST your limit/
4. Chinups & Pullups4 sets in total;2 sets of chinups for maximum reps you can perform even if it's 2 or    3 - 2 sets of pullups for maximum reps. /Get a pull up bar from gym store its cheap and can fit inside bedroom doors

Tuesday

1. -Bodyweight squats with flat shoes/barefoot-10-15 reps of ATG (Ass to Grass) Squats x 3 Sets
2. Twisting Ab crunches 10 - 15 reps with hands behind your head. When you crunch up twist to left. Crunch up on next rep twist to right. Kill two birds with one stone. Abs + obliques (The V taper - V shape) will start appearing
3. Mock Rope Skipping Repeat plan from Monday

Wednesday

REST DAY! NO cheat meals!

Thursday

Let's make some boulder shoulders

1. Plate Raises 8-12 reps x 3 sets/Use 5kg plate for starters, switch to 10 kg when 5kg mastered/Google how to do shoulder plate raise
2. Plate Upright rows 8 - 12 reps x 3 sets Google how to perform this exercise
3. Side lateral raises 8 - 12 reps x 3 sets Use the movement from google instructions and replace dumbell with 5kg plate. You'll know how to do it.
4. Overhead Shoulder press with plate Hold plate in both hands and raise it above your head straight. Google how to perform OHP standingpress
5. Shoulder shrugs 8 - 12 reps x 3 sets Hold plate in one hand and raise one trap muscle at a time, alternate between left and right since you only have one plate or if you get a set of 5kg and 10kg plates you'd do easier and faster

Friday

Education is imporant but biceps are importanter" BICEP DAY!

1. Close grip chin ups on bar- 8 - 12 reps (or whatever you can initially perform) for 3 sets
2. Plate bicep curl-8 - 12 reps x 3 sets Hold plate in both hands like an actual plate and curl your biceps with it
3. Plate hammer curls- 8 - 12 reps x 3 sets Hold plate like holding steering wheel close to your body, then hammer curl (learn hammer curl on google)
4. Ab crunches - repeat tuesday plan

Saturday

Repeat Monday's workout

Sunday

Take rest. You've earned it!