Workout on May 22, 2021

Lower Body workout

Location: Home

Warm-up

• Pull-ups - 5
• Push-ups - 20
• 6 pack workout app - Day 13
• ISO reverse crunches  - 30 secs
• 21 crunch                         - 30 secs
• Side plank lifts               - 60 secs (each side)
• Rest                                     - 45 secs
• Starfish crunch               - 30 secs
• 90/90 crunch                   - 30 secs
• Rest                                     - 45 secs
• Sprinter tuck planks    - 30 secs

Leg plyometrics - 30 secs ON 30 secs OFF - 90 secs rest b/w sets - 3 sets

• Explosive star jumps
• Skater lunges
• Lunge jumps
• Squat jumps
• Frog jumps
• Donkey kicks
• Long jumps
• Reverse lunge knee-ups
• Plank to squats
• Tuck jumps

Finisher

• Handstand practice - 3 mins

Stretches

• Neck stretches
• Wrist stretches
• Child pose
• Ankle stretches
• Pigeon pose
• Cobra stretch
• Downward dog
• Forward bend
• Macaco setup to bridge - 3 reps
• Backbend kick over - 3 reps
• Rocking and Haalasana
• Forward bends
• Hamstring stretch
• Quad stretch
• Splits - 1 sets
• 20 side squats
• Side split hold - 25 seconds
• Forward bend while sitting in side split position - 10 secs x 4
• Butterfly full stretch
• Butterfly position forward bend - 20 secs