Workout on July 14, 2020

Workout on July 14, 2020

Lower Body workout

Warm up

Lower back dynamic stretches
Ankle dynamic stretches
Jumping jacks - 30
High knees - 30
Butt-kicks - 15
Burpees - 10
Eye to toe rotation
Squats - 10

Workout - 5 sets - 30 secs rest between exercises - 60 secs rest b/w sets

Calf raises x 15
Squats x 20
Pistol squats (each leg) x 5
Close grip squats x 12
Jump squats x 10
Wall sit - 45sec

Kicks - 5 reps each leg

Front kick
Side kick
Round kick
Hook kick
Inner crescent
Outer crescent

Finisher

Front roll
Dive front roll
Back roll

Stretches

Neck and ankle stretch
Pigeon pose
Glutes stretch
Backbend kickover - 2 reps
Splits - 3 sets

20 side squats
Side split hold - 10 seconds
Front bend while sitting in side split position - 15 reps
Butterfly full stretch
Butterfly position front bend - 10 reps

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