Workout on August 18, 2020

  

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 8, 6.8Kms
2. Workout - 4 sets - 30-60 secs rest b/w exercises - 60 secs rest after finishing all sets of exercise
• Pistol squats (each leg) - 7 x 3 sets
• Weighted Squats           - 15 (10 Kg plate each side), 12 (15Kg), 10 (17.5Kg)
• Lunges (each leg)         - 15 (5kg dumbbell in each hand) x 3
• Leg extension               - 15 (27 Kg) x 3
• Leg press                      - 15 (75 Kg on each side) x 3
• Hamstring curls            - 15 (27 Kg, 36Kg, 40 Kg)
• Box Jumps                    - 15 x 3
• Calf raises                     - 15 (36 Kg, 45 Kg, 50 Kg)
3. Kicks
• Front kick                 x 6
• Back kick                  x 6
• Side kick                   x 6
• Round house kick     x 6
• Hook kick                 x 6
• Inner-outer crescent  x 6
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 1 rep
• 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