Workout on October 30, 2020

Full Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.2 km
• Eye to toe rotation
• Squats - 10
2. Plyometrics 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. Upper body strength - 30-90 secs rest between exercises
• Sitting bicep curls (each arm) - 15 (7.5 kg dumbbell, 10 kg), 12 (12.5 kg)
• Zig-zag bar curls                     - 15 (2.5 kg es), 12 (5 kg es), 9 (7.5 kg es)
• Arm curls in machine              - 15 (18 kg) x 3
• Hammer curls                          - 15 (7.5 kg each hand) x 3
• Seated dip                                - 15 (36 kg, 41 kg, 45 kg)
• Triceps pull down                    - 15 (27 kg, 32 kg), 12 (36 kg)
• Triceps kickback                      - 15 (7.5kg dumbbell each hand) x 3
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Glutes stretch
• Downward dog
• Cobra stretch
• 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