Workout on September 11, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.2 km
2. Workout - 3 sets - 30 secs ON 30 secs OFF - 90 secs rest b/w sets
• Explosive star jumps
• Skater lunges
• Lunge jumps
• Squat jumps
• Frog jumps
• Donkey kick
• Long jump
• Reverse lunge knee-ups
• Plank to squat
• Tuck jumps
3. Finisher - 40-60 secs rest b/w sets
• Deadlift walk                            - 10 meters (20 kg dumbbells es, 20 kg es, 20 kg es, 25 kg es)
• High box jumps                        - 20
• Weighted burpees (10 kg plate) - 10 x 3
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 3 reps
• Headstand
• Splits - 2 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