Workout on May 18, 2021

 Upper Body workout

Location: Home

Warm-up

• Pull-ups - 5
• Push-ups - 20
• 6 pack workout app - Day 8
• Seated Ab circles - 30 secs (each side)
• Rolling Jack knives - 30 secs (each side)
• Rest - 45 secs
• Drunken mountain climbers - 30 secs
• Starfish crunch - 30 secs
• Rest - 45 secs
• Prayer crunch - 30 secs
• Standing Ab twists - 30 secs

Thenics - Tuck Planche Workout - 90 secs rest b/w sets

• Tuck Planche         - 12 s, 12 s, 11 s
• Frog stand               - 35 s, 35 s, 30 s
• Pseudo push-ups - 15 x 3
• Supermans             - 22 x 3

Upper body workout

• Pike push-ups           - 7 x 3
• One Arm Push-ups  - 3 (each arm) x 3

Finisher

• Triceps extension - 10 x 3
• Resistance band flat chest press - 15 x 3

Stretches

• Neck stretches
• Child pose
• Ankle stretches
• Pigeon pose
• Cobra stretch
• Downward dog
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana
• Glute stretch
• Hamstring stretch
• Splits - 1 sets
• 20 side squats
• Side split hold - 20 seconds
• Forward bend while sitting in side split position - 10 secs x 4
• Butterfly full stretch
• Butterfly position forward bend - 20 secs