Workout on December 3, 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 - 70 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
• Inclined bench press - 15 (15 kg es) x 2, 12 (20 kg es)
• Flat dumbbell flys     - 15 (7.5 kg dumbbell each hand, 10 kg, 12.5 kg)
• Pec flys machine       - 15 (36 kg, 41 kg, 45 kg)
• Triceps pushdown     - 15 (36 kg), 12 (41 kg) x 2
• Triceps kickback       - 15 (5 kg dumbbell each hand, 7.5 kg, 7.5 kg)
• Seated dips                - 15 (36 kg, 41 kg, 45 kg)
4. Finisher - 30-60 secs rest b/w sets
• Wide push-ups   - 6, 6, 6
• Double bar dips  - 5, 4, 5
5. Stretches
• Neck, wrist and ankle stretch
• Child pose
• Pigeon pose
• Downward dog
• Cobra stretch
• Glutes stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana
• Splits - 1 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

Note:

*es - each side