Workout on November 17, 2020

Lower Body workout

1. Warm up
• Elliptical - 15 mins, level 12, 1.7 km
2. Workout - 60 secs rest b/w exercises - 60 secs rest after finishing all sets of exercise
• Squats                                          - 50, 30, 20
• Goblet Squats (15 kg dumbbell) - 15 x 3
• Pistol squats (each leg)                - 7 (2.5 kg dumbbell each hand) x 3
• Leg press                                     - 15 (105 kg es) x 3
• Leg extension                              - 15 (32 kg, 36 kg, 41 kg)
• Standing lunges                           - 15 (each leg, 7.5 kg each hand) x 3
• Reverse leg curls                         - 15 (27 kg, 32 kg, 35 kg)
• Sumo squat                                  - 15 (20 kg dumbbell) x 2, 15 (30 kg dumbbell)
• Calf raises                                    - 15 (54 kg, 64 kg, 64 kg)
3. Finisher
• Kicks - 5 (each leg) x 3
• Plank - 1:30 mins
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon 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