Workout on September 2, 2020

Core workout

1. Warm up
• High knees - 30 sec
• Butt kicks - 30 secs
• Light jumps - 30 sec
• Lower back and legs stretching
2. Running - 5 km, 25:38 mins
3. Core workout - 30 - 60 seconds rest between sets
• Crunches - 40, 40, 20
• Lying leg raises - 20, 20, 20, 20, 20
• Inclined crunches - 35, 35, 30
• Hanging leg raises - 20, 15, 15, 10, 15, 10, 15
• Declined leg raises - 20, 20, 20, 20, 20
• Side rotations with stick - 50 es
• Side bend with stick - 50 es
• Weighted side bends - 50 es (8 kg kettle-bell in each hand)
• Plank - 2:20 minutes
4. Finisher
• Muscle-ups - 4, 3, 3
5. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Forward stretch
• Hamstring stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Halasana
• 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