Workout on November 7, 2021

Lower Body workout

Location: Cubbon park

Warm-up

• Calf-raises -> Good mornings -> Trikonasana (2 variations)
• Jumping jacks - 30 -> High knees - 30  -> Butt kicks - 30
• Push-ups - 20
• Parkour vaults
• Safety vault
• Monkey vault
• Speed vault

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

• Deep squats - 50, 30, 20
• Super set  (each leg)
• Pistol squats - 5, 5, 6
• Assisted pistol squats - 7, 7, 7
• Bulgarian split squats - 10, 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

• Air squat hold - 30 secs
• Box jumps
• Double leg - 10, 10, 10
• Single leg - 5, 5, 5