Workout on November 5, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins
• Eye to toe rotation
• Squats - 10
2. Handstand practice for 25 minutes
• Wrist dynamic stretching
• Upper body conditioning - 3 sets
• Normal Push-ups x 20
• Pike Push-ups      x 10
• Core conditioning
• Plank            - 1 min
• Hollow hold - 1 min
• Headstand
• Hold - 75 seconds
• Leg lifts - 5 reps
• Handstand hold against the wall - 30 seconds
• Handstand lifts practice
• Lunge to handstand without wall
3. Thenics app workout for Planche progression (Level: Tuck planche)
• Tuck planche       - 15s, 11s, 10s
• Frog stand            - 30s, 30s, 30s
• Pseudo push-ups  - 15, 15, 15
• Supermans           - 22, 22, 22
4. Finisher - 30-90 secs rest b/w sets
• Flat bench press             - 20 (10 kg es), 15 (15 kg es), 9 (17.5 kg es)
• Inclined dumbbell press - 20 (7.5 kg dumbbells), 15 (10 kg), 12 (15 kg)
• Flat dumbbell flys          - 15 (7.5 kg dumbbells), 15 (10 kg), 15 (10 kg)
• Pec flys                           - 15 (27 kg), 15 (32 kg), 10 (36 kg)
• Double bar dips              - 12
• Skin the cat                     - 3 reps
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Reverse Table pose
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana

Note:

*es - each side