Workout on November 16, 2023

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

• Hanging knee raises and L-sit release (ankle weights) - 8, 8, 8
• Hanging side knee raises (ankle weights) - 5 (each side), 5, 5
• Woodchopper workout each side (cable machine, top to bottom) - 10 (25 kg, 30 kg, 35 kg)
• Hanging L-sit criss-cross (ankle weights) - 10, 10, 10
• Leg raises super set - 3 sets
• High leg raise - 15
• Medium leg raise - 15
• Low leg raise - 15
• Decline crunches - 10 (5 kg DB on back of neck, 5 kg, 5 kg)
• DB pullover - 10 (15 kg DB, 17.5 kg, 20 kg)

Finisher

• Cable punches (each arm) - 10 (15 kg, 20 kg, 25 kg)
• Elbow plank - 1m (20 kg plate on back), 45s (35 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 + kickover
• Back physio exercises (0 degree, 90, 120, 180)
• Rocking + Halasana
• Hip + Hamstring stretch
• Glute stretch
• Forward stretches
• Quad stretch
• Side squats - 10 (each side)
• Split hold - 30 seconds
• Pancake stretch - 2 sets
• Butterfly stretch
• 90/90 stretch
• Forward splits - 5 seconds (each side)