Workout on October 20, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.25 km
2. Workout - 60 secs rest b/w exercises - 60 secs rest after finishing all sets of exercise
• Squats                                         - 50 reps, 30, 20
• Front weighted Squats                - 15 (10 kg es, 15 kg), 12 (20 kg)
• Pistol squats (each leg)               - 7 x 3 sets
• Lunges with bag (each leg)         - 15 (20 kg bag) x 2, 15 (5 kg bag)
• Leg press                                     - 15 (80 kg es, 95 kg es, 95 kg)
• Leg extension                              - 15 (36 kg, 41 kg, 45 kg)
• Hamstring curls                           - 15 (32 kg, 36 kg, 36 kg)
• Abductors                                    - 15 (36 kg) x 3
• Adductors                                    - 15 (36 kg) x 3
• Calf raises                                    - 20 (54 Kg, 59 Kg, 64 Kg)
3. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 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