Workout on July 1, 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

Upper body workout - lot of rest b/w sets

• Head stand leg lifts - 5 x 3
• Handstand practice - 2 mins x 3
• Handstand push-ups against the wall  - 3 x 3

Finisher

• Arm haulers - 20 (10 thumbs up + 10 thumbs down) 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 forward bend - 20 secs
• 90/90 Hip stretch
• Front splits (each side) - 5 secs