Workout on October 9, 2020

Lower Body workout

1. Warm up
• Cycling - 15 mins, level 10, 6.35 km
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
• Dumbbell Deadlift walk - 5 mts x 8 (20 kg each hand), 5 mts x 6 (30 kg)
• Battle ropes - 20 sec ON 15 sec OFF, 45 sec b/w exercises
• Single arm wave - 4 sets
• Double arm wave - 4 sets
• Jumping jacks       - 4 sets
• Lateral Whip         - 4 sets
• Tire slams with hammer - 15 (each side)
• Plank - 2 minutes
4. 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 - 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