Workout on May 30, 2024

Core Workout

Location: Rama-Mandira Gym

Warm-up

• Calf-raises -> Good mornings
• Shoulder mobility
• Super set
• Pull-ups         - 10, 10, 5
• Push-ups         - 20, 20, 10
• Double bar dips  - 10, 10, 5
• Jumping jacks - 100
• Burpees - 20
• Mountain climbers - 30

Workout

• Crunches - 15 x 2
• Crunches + reach - 20, 30
• Leg raises with 5 kg plate hold - 12, 15
• Ball throw and catch - 15, 25
• Declined crunch and twist (with 5 kg plate) - 5 (each side) x 2
• Plank - 2 mins
• Arnold press - 12 (5 kg DB each arm) x 3
• Side to front raise and reverse - 10 (2.5 kg DB each arm) x 3

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)