Workout on January 11, 2021

Core workout

1. Warm up
• Skipping - 8 minutes
2. Cross-fit
• Burpees - 10 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
• Hanging leg raises with 5 kg dumbbell - 10, 10, 10, 10
• Sitting knee raises with 5 kg dumbbell - 20, 20, 20, 20
4. Finisher
• Chin-ups         - 10
• L-sit pull-ups  - 7, 6
• Skin the cat     - 1 rep
• Muscle-ups     - 5
• Plank               - 120 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 - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana