Workout on September 15, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.55 km
2. Workout - 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 (10 kg es)
• Pistol squats (each leg) - 7 (2.5 Kg dumbell is each hand) x 3 sets
• Leg press                      - 20 x 3 (90 kg es)
• Lunges (each leg)         - 15 (7.5 kg dumbbell each hand) x 3
• Leg extension               - 20(32 kg) 15 (36 kg, 41 kg)
• Hamstring curls            - 20 (27 kg), 15 (36 kg), 10 (41 kg)
• Adductor                       - 15 x 3 (32 kg)
• Abductor                       - 20 (32 kg, 36 kg, 41 kg)
• Calf raises                     - 20 (50 Kg, 54 Kg, 59 Kg)
3. Kicks
• Inner crescent and outer crescent - 6
• Side kicks                                     - 6
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 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