Workout on July 18, 2024
Core body 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
Core workout
- Abs coaster
- Straight - 15 x 3
- V-ups - 15 x 3
- Lying bicycle crunches (with 5 kg plate) - 15 (each leg) x 3
- Lying reverse crunches (with 2.5 kg plate) - 15 x 3
- Leg raises (with 2.5 kg plate) - 12 x 3
- Side lying leg raises (each side) - 15 x 3
- Side oblique raises (each side) - 10 x 3
Finisher
- 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)
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