Workout on October 21, 2020

Core workout

1. Warm up
• Cycling - 15 mins
• Eye to toe rotation
• Squats - 10
2. Cross-fit
• Weighted burpees with push-ups   - 15 (7.5 kg dumbbell in each hand) x 4
• Battle ropes - 15 sec ON 15 sec OFF - 35 seconds rest b/w sets
• Alternate rope whips - 4 sets
• Double arm whips     - 4 sets
• Arm circles                - 4 sets
3. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate)          - 30, 25, 25, 20
• Lying leg raises with 5 kg dumbbell     - 15, 15, 15, 15
• Hanging leg raises with 5 kg dumbbell - 10, 8, 8, 8
• Sitting knee raises with 5 kg dumbbell - 20, 20, 20, 20
• Around the world                                   - 3 (each leg) x 3
4. Finisher
• Plank        - 2 mins
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 - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana