Workout on December 10, 2020

Upper Body workout

1. Warm-up
• Cycling - 15 mins, Level 12
• 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 - 35 seconds
• Handstand lifts practice
• Lunge to handstand without wall
3. Workout - 30-60 seconds between exercises
• Seated rows (machine) - 15 (41 kg, 45 kg, 50 kg)
• Lat pull-downs             - 10 (25 kg es) x 3
• Cable pull-downs         - 15 (32 kg) x 3
• Barbell deadlift             - 15 (15 kg es), 12 (30 kg es), 5 (45 kg es), 2 (45 kg es)
• Bicep curls (one by one) - 15 (7.5 kg es, 7.5 kg, 10 kg)
• Zigzag bar curls              - 15 (2.5 kg es) x 3
• Hammer curls                 - 10 (7.5 kg es) x 3
4. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch

Note:

*es - each side