Workout on September 6, 2020

 Sunday workout

1. Warm up
• High knees - 30 sec
• Butt kicks - 30 secs
• Light jumps - 30 sec
• Lower back and legs stretching
2. Running - 5.2 km, 26:40 mins
3. Workout - 30-60 secs rest b/w sets
• Inclined bench press          - 30 (10 kg es), 25 (12.5 kg es), 20 (12.5 kg es)
• Triceps pull down              - 15 x 3 (23 kg)
• Lat pull-downs                   - 25 (10 kg es), 20 (15 kg es), 20 (15 kg es)
• Bicep curls                         - 20 (each hand) x 3 (5 kg dumbbell)
• Lateral dumbbell raises      - 20 x 3 (5 kg dumbbell)
• Hanging leg raises              - 10 x 3
• Hanging around the world  - 3 (es) x 3
• Dragon flag negatives         - 5 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
• 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
• Half lotus tip-toe pose