Workout on October 23, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.2 km
• Eye to toe rotation
• Squats - 10
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
• Battle ropes - 20 sec ON 15 sec OFF, 45 sec b/w exercises
• Single arm wave  - 4 sets
• Double arm wave - 4 sets
• Lateral whips        - 4 sets
• Weighted burpees - 10 (7.5 kg dumbbell each hand) x 4
• Tire slams with hammer - 15 (each side), 10, 10
• Pull-ups - 10 (10 kg dumbbell), 5 (12.5 kg), 5 (15 kg)
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• Backbend kickover - 1 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