Workout on December 21, 2020

Upper Body workout

1. Warm up
• Eye to toe rotation
• Squats - 10
2. Shoulder Workout - 60 secs rest b/w exercises
• Shoulder press            - 15 (10 kg dumbbells each hand) x 2, 10 (10 kg dumbbells)
• Front + lateral raises   - 10 (5 kg dumbbell each hand) x 3
• Sitting lateral raises    - 15 (5 kg dumbbell each hand) x 3
• Upright row (barbell) - 10 (10 kg es) x 3
• Shoulder shrugs          - 15 (25 kg dumbbell each hand), 15 (30 kg) x 2
3. Core workout - 60 secs rest b/w exercises
• Crunches (10 kg plate) - 15 x 3
• Hanging leg raises        - 10 (5 kg dumbbell) x 4
• Sitting knee raises         - 15 (5 kg dumbbell) x 3
• Dragon flag negatives   - 5 x 3
4. Stretches
• Neck, wrist and ankle stretch
• Child's pose
• Hamstring stretch
• Pike pull through