Workout on January 19, 2021

Core workout

1. Warm up
• Skipping - 8 minutes
2. Core workout - 30 - 60 seconds rest between sets
• Weighted Crunches (10 kg plate) - 30, 25, 25, 20
• Crunches with twists                    - 15, 15, 15, 15
• Ab crunches (machine)                - 20, 20, 15, 15
3. Lower back workout - 30 - 60 seconds rest between sets
• Barbell rows - 15 (15 kg es) x 3
• Deadlifts       - 15 (20 kg es), 14 (30 kg es), 9 (40 kg es), 4 (45 kg es), 2 (45 kg es)
4. Cross-fit
• Battle ropes - 20 sec ON 15 sec OFF, 45 sec b/w exercises
• Single arm wave  - 4 sets
• Double arm wave - 4 sets
5. Finisher
• Mixed grip pull ups - 3 (each side) x 3
6. 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
• 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