Workout on August 25, 2020

   

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 8, 6.8Kms
2. Workout - 30-60 secs rest b/w exercises - 60 secs rest after finishing all sets of exercise
• Squats                           - 50 reps, 30, 20
• Front Weighted Squats - 15 x 3 (7.5 Kg plate each side)
• Lunges (each leg)         - 15 (5kg dumbbell in each hand) x 3
• Pistol squats (each leg) - 7 (2.5kg dumbell is each hand)x 3 sets
• Leg extension               - 15 (27 Kg, 36, 41)
• Leg press                      - 15 (80 Kg on each side) x 3
• Hamstring curls            - 15 (27 Kg, 36, 36)
• Sumo squats                 - 15 (20 kg dumbell) x 3
• Calf raises                     - 15 (45 Kg, 50 Kg, 54 Kg)
3. 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