Follow this workout below to burn off a high protein meal

45 Minutes of intense weight training, and a Non-Stop Total Body Workout :

LEGS  & GLUTES :

Leg Press 4 set of 10-12 reps

Alternate sets with 10-12 reps of Calfs

CHEST AND ABS :

Chest Press on bench  4 sets of 10-12 reps

Alternate with ab lifts on bench 15 each set

BICEPTS & SHOULDERS :

Free weight Dumbell curls with short squat  4 sets - 10–12 reps

Alternate with overheard chest press   4 sets 10-12 reps

TRICEPTS & HAMSTRINGS :

DeadLifts with free weights 4 sets 1-12 reps

Alternate with Tricept extensions free weights  4 sets 10-12 reps

5 minute stretch :

Standing Chest expansion with backbend

Rear delt cross over stretch standing

Lateral Flexion standing

Lying down

Knees to chest

Lower back twist each side

Bridge

Upside down pidgieon

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