Workout on July 8, 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 22
• Hand back raises - 30 secs
• Marching planks - 60 secs
• Twisting pistons - 30 secs
• Rest - 30 secs
• Scissor V ups - 60 secs
• Upper circle crunches - 60 secs (each side)
• Rest - 30 secs
• Canoe crunch - 30 secs

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

• Pull-ups (on shelf) - 13, 9, 5, 3
• Pull-ups (on kitchen entry protrusion) - 3, 4, 3, 2, 2
• L-sit dead hang (on shelf) - 20 secs x 3
• Super set - 3 sets
• Biceps curls with bucket of water - 15 (each arm)
• Resistance band rows - 15
• Resistance band curl to press - 15 x 3

Finisher

• Reverse hypers - 15 x 3
• 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