Workout on December 2, 2020

Core workout

1. Warm up
• Cycling - 15 mins, Level 12, 6 km
• Eye to toe rotation
• Squats - 10
2. Cross-fit
• Weighted burpees with push-ups   - 15 (7.5 kg dumbbell in each hand) x 4
• Box jumps                                      - 15 x 4
• Battle ropes - 20 sec ON 15 sec OFF, 45 sec b/w exercises
• Single arm wave  - 4 sets
• Double arm wave - 4 sets
• Lateral whips        - 4 sets
3. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate)          - 30, 25, 25, 20
• Lying leg raises with 5 kg dumbbell     - 15, 15, 15, 15
• Sitting knee raises with 5 kg dumbbell - 20, 20, 20, 20
• Hanging leg raises with 5 kg dumbbell - 10, 10, 10, 10
4. Finisher
• Weighted chin-ups (15 kg dumbbell) - 6, 5, 5
• Plank                                                   - 135 sec
5. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Cat-Cow pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Forward stretch
• Hamstring stretch
• Macaco setup to bridge - 3 reps
• Backbend kick over - 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