Workout on June 22, 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
• Kobe crunch - 30 secs
• Drunken mountain climbers - 30 secs
• Rest - 30 secs
• Accordion crunches - 60 secs (each side)
• Frog crunches - 60 secs
• Russian V tuck twists - 60 secs

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

• Tuck Planche         - 12 s, 12 s, 12 s
• Frog stand               - 35 s, 35 s, 35 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

• Resistance band chest flys - 15x 3
• Resistance band Triceps kickbacks - 10 (each arm) x 3
• Resistance band Triceps pushdown - 15 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
• Front splits - 5 secs (each side)