Workout on October 2, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6 km
2. Workout - 3 sets - 30 secs ON 30 secs OFF - 90 secs rest b/w sets
• Explosive star jumps
• Skater lunges
• Lunge jumps
• Squat jumps
• Frog jumps
• Donkey kick
• Long jump
• Reverse lunge knee-ups
• Plank to squat
• Tuck jumps
3. Finisher - 40-60 secs rest b/w sets
• Deadlift walk                                - 3 mts x 10 (15 kg es), 3 mts x 10 (25 kg es)
• Deadlift with overhead press        - 20 (0 kg es), 15 (5 kg es) x 2
• Standing single leg forward bend - 10 (each leg, 8 kg kettlebell in each hand) x 3
• Muscle-ups                                   - 5, 4, 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