Workout on October 27, 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
• Weighted Squats                          - 20 (15 kg bag on shoulders) x 4
• Pistol squats (each leg)               - 7 x 3 sets
• Walking Lunges with dumbbell  - 10 (each leg, 10 kg each hand) x 4
• Leg press                                     - 15 (90 kg es, 105 kg es, 105 kg)
• Leg extension                              - 15 (36 kg, 41 kg, 45 kg)
• Hamstring dead lifts (barbell)     - 15 (10 kg es) x 2, 15 (15 kg es)
• Abductors                                    - 15 (36 kg) x 3
• Adductors                                    - 15 (36 kg) x 3
• Calf raises                                    - 15 (59 kg, 64 kg, 68 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