Workout on July 14, 2021

Lower 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 9
• Flutter kicks - 30 secs
• V ups - 60 secs
• Cross knee planks - 30 secs
• Rest - 45 secs
• Scissors - 60 secs
• 90/90 crunch - 30 secs
• Rest - 45 secs
• Upper circle crunches - 60 secs (each side)

Lower Body Workout - 30-120 secs rest b/w sets

• Deep squats - 50, 30, 20
• Super set
• Pistol squats - 5, 5, 5
• Assisted pistol squats - 7, 7, 7
• Bulgarian split squats - 10 (each leg), 10, 10
• Forward + Reverse Lunges - 10 (each leg) x 3
• Calf-raises                        - 25 x 2
• Calf-raises (single leg) - 25 (each leg) x 2
• Glutes bridges                 - 15 x 3
• Glutes bridges (single leg) - 10 (each leg)

Finisher

• Wall squat hold - 1 min 15 secs
• Jumping jacks - 3 mins

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 (each side) - 5 secs