Workout on September 1, 2020

    

Lower Body workout

1. Warm up
• Elliptical - 15 mins, level 10, 1.95 Km
2. Workout - 60 secs rest b/w exercises - 60 secs rest after finishing all sets of exercise
• Squats                           - 50 reps, 30, 20
• Weighted Squats           - 15 (15 Kg es, 20, 25 (supported))
• Lunges (each leg)         - 15 (7.5 Kg dumbbell in each hand) x 3
• Pistol squats (each leg) - 5 (2.5 Kg dumbell is each hand) x 3 sets
• Leg extension               - 15 (27 Kg, 36, 41)
• Dead-lift                       - 15 (15 Kg es)
• Leg press                      - 15 (70 Kg es, 80 Kg, 80 Kg)
• Hamstring curls            - 15 (27 Kg, 36, 36)
• Calf raises                     - 15 (50 Kg, 54 Kg, 59 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 - 1 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