Workout on September 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
• 6 pack workout app - Day 12
• Hand back tucks - 60 secs
• Canoe crunch - 30 secs
• Rest - 45 secs
• Legs straight windshield wipers - 30 secs
• Crunch and twists - 60 secs
• Rest - 45 secs
• Prayer crunch - 30 secs
• Any ball BTB pass - 30 secs (each side)

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

• Pull-ups (on shelf) - 12, 9, 8
• Pull-ups (on kitchen entry protrusion) - 3, 3, 3, 3
• 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
• Backbend - 1 set
• Macaco setup to bridge
• Bridge hold - 10 seconds
• Backbend kick over
• Rocking and Halasana
• Glute stretch
• Hamstring stretch