Workout on June 11, 2021

Core 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 11
• Hand back tucks - 30 secs
• Marching planks - 30 secs
• Side plank lifts - 30 secs (each side)
• Rest - 45 secs
• Seated ab circles - 30 secs (each side)
• 90/90 crunch - 30 secs
• Russian V tuck twists - 30 secs

Thenics - V-sit Workout - 90 secs rest b/w sets

• Straddle leg raise hold - 22 secs x 3
• Scapula dips - 14 x 3
• Straddle leg raises - 12 x 3
• Knee raises - 15 x 3

Resistance band workout - 30-60 secs rest

• Wood chopper - 10 (each side) x 3
• Uppercuts - 15 (each arm) x 3
• Punches (resistance while punching) - 25 (each arm) x 3

Finisher

• Five minute plank
• High plank - 60 secs
• Elbow plank - 30 secs
• Raised leg plank - 30 secs (each leg)
• Side plank - 30 secs (each leg)
• High plank - 30 secs
• Elbow plank - 60 secs

Stretches

• Neck stretches
• Wrist stretches
• Ankle stretches
• Child pose
• Cat-Cow poses
• Pigeon pose
• Cobra stretch
• Downward dog
• Quad stretch
• Macaco setup to bridge - 1 reps
• Backbend kick over - 1 reps
• Rocking and Halasana
• Forward bend
• 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