Workout on September 8, 2022

Core workout

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

Ab Master workout

• 20 seconds rest between sets and 60 seconds rest b/w exercises
• Knee ups - 10 x 3
• Knee twists (each side) - 10 x 3
• Hanging leg raises - 10 x 3
• Raised leg circles - 6 x 3

Character building workout

• 60 seconds rest b/w sets
• Neutral grip Chin-ups - 12, 8, 8, 7
• Jump squats - 25, 20, 20, 20
• Hanging knee-ins - 10, 10, 10, 10
• Push-ups - 30, 20, 17, 15

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 + kickover
• 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)