Workout on August 19, 2020

  

Core workout

1. Warm up
• Cycling - 15 mins, level 8, 7.2 Kms
• Eye to toe rotation
• Squats - 10
2. Core workout - Sumir's 15 minutes Abs circuit - 15 minutes to complete the following
• 80 Alternate Toe touch
• 1 Min Plank
• 80 Leg drops
• 1 Min Plank
• 80 Russian Twists
• 1 Min Plank
• 80 L-sit Raises
• 1 Min Plank
• 80 V-ups
• 1 Min Plank
3. V-sit practice from Thenics app
• Straddle leg raise hold - 20, 20s, 20s
• Scapula dips - 14r, 14r, 14r
• Straddle leg raises - 12r, 12r, 12r
• Knee raises hanging from bar/shelf - 15r, 15r, 15r
4. Finisher
• L-sit Pull-ups  - 5 x 3 sets
• Skin the cat     - 3 reps
5. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Forward stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 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