Workout on October 1, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins, level 10, 6.5 km
• Eye to toe rotation
• Squats - 10
2. Handstand practice for 25 minutes
• Wrist dynamic stretching
• Upper body conditioning - 3 sets
• Normal Push-ups x 20
• Pike Push-us        x 10
• Core conditioning
• Plank            - 1 min
• Hollow hold - 1 min
• Headstand
• Hold - 75 seconds
• Leg lifts - 5 reps
• Handstand hold against the wall - 35 seconds
• Handstand lifts practice
• Lunge to handstand without wall
3. Thenics app workout for Planche progression (Level: Tuck planche)
• Tuck planche - 13s, 11s, 10s
• Frog stand - 30s, 30s, 30s
• Pseudo push-ups - 15, 15, 15
• Supermans - 22, 22, 22
4. Finisher - 30-90 secs rest b/w sets
• Diamond push-ups - 10 x 3
• Double bar dips      - 15, 12, 15
• Flat bench press      - 15 (10 kg es) x 2, 10 (15 kg es)
• Flat dumbbell flys   - 15 (5kg dumbbell, 7.5 kg, 10 kg)
• Pec flys                    - 15 (18 kg, 23 kg), 12 (27 kg)
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Quad stretch
• Hamstring stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana

Note:

*es - each side