Workout on August 9, 2022

Full Body workout - HIIT

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Super set
• Pull-ups                 - 10, 10, 5
• Push-ups               - 20, 20, 10
• Double bar dips  - 10, 10, 5

Combat burpee workout

• Super set - 90 - 120 seconds rest b/w sets - 5 sets
• Basic Burpees - 20 seconds
• High plank hold - 10 seconds
• Elbow plank hold - 30 seconds
• Basic Burpees - 20 seconds
• High plank hold - 10 seconds
• Punches - 30 seconds
• Basic Burpees - 20 seconds
• High plank hold - 10 seconds
• Elbow plank hold - 30 seconds

Balance workout

• Half kneeling chop & lift (cable machine with rope handle)
• Chop (each side) - 5 (5 kg, 10 kg)
• Lift (each side) - 5 (10 kg, 10 kg)
• Single leg deadlift (each leg) - 3 (7.5 kg DB each hand), 5 (7.5 kg)

Stretching

• Neck stretch
• Triceps stretch
• Shoulder stretch
• Wrist stretch
• Cat-cow pose
• Child's pose
• Shoulder + Chest stretch
• Pigeon pose
• Cobra pose
• Downward dog pose
• Backbending - 10 seconds hold
• Rocking + Halasana
• Hip + Hamstring stretch
• Glute stretch
• Forward stretches
• Quad stretch
• Side squats - 10 (each side)
• Standing split hold - 30 seconds
• Pancake stretch - 2 sets
• Butterfly stretch
• 90/90 stretch
• Front split hold - 5 seconds (each side)