Workout on June 10, 2021

Upper Body workout

Location: Home

Warm-up

• Calf-raises -> Good mornings -> Trikonasana (2 variations)
• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30
• Pull-ups - 5
• Push-ups - 20
• 6 pack workout app - Day 15
• Heels to heavens - 30 secs
• The kobe crunch - 30 secs
• Drunken mountain climbers - 30 secs
• Rest - 30 secs
• Accordion crunches - 60 secs (each side)
• Frog crunches - 30 secs
• Russian V tuck twists - 60 secs

Upper body workout - 90-150 secs rest b/w sets

• Pull-ups (on shelf) - 11, 9, 7
• Pull-ups (on kitchen entry protrusion) - 4, 3, 3, 3
• L-sit dead hang (on shelf) - 20 secs x 3
• Resistance band rows - 15 x 3
• Resistance band bicep curls - 15 x 3
• Resistance band curl to press - 15 x 3

Finisher

• Reverse hypers - 15 x 3
• Resistance band punches (resistance while pulling) - 25 (each arm) x 3 

Stretches

• Neck stretches
• Wrist stretches
• Ankle stretches
• Child pose
• Cat-Cow poses
• 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 set
• 20 side squats
• Side split hold - 25 seconds
• Front bend while sitting in side split position - 10 secs x 4
• Manna progression hold - 3 secs
• Butterfly full stretch
• Butterfly position front bend - 20 secs
• 90/90 Hip stretch