Workout on September 9, 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, 25:56 mins
3. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate) - 40, 35, 25
• Lying leg rotations - 20, 20, 20, 20, 20
• Sitting knee raises with 5 kg dumbbell - 15, 15, 15, 15, 15, 15, 10
• Lying leg raises - 20, 20, 20, 20, 20
• Hanging leg raises - 12 x 3 (2.5 kg dumbbell held with feet), 9 (5 kg dumbbell)
4. Finisher
• Muscle-ups - 5, 3, 3
• Plank - 2:00 minutes
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 - 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