Workout on December 22, 2022

Core Body 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

Abs workout

• Leg raises super set - 3 sets
• High leg raise - 15
• Medium leg raise - 15
• Low leg raise - 15
• Hanging knee raises and L-sit release (ankle weights) - 7, 7, 8
• Woodchopper workout each side (cable machine) - 10 (15 kg, 20 kg, 25 kg)
• Kneeling cable crunch - 10 (50 kg) x 3

Finisher

• Seated DB rear delts flys - 15 (2.5 kg each side) x 3
• Wall supported Handstand push-ups (tummy against the wall) - 4, 4, 4, 4
• Handstand practice