Workout on October 30, 2024

Leg plyometrics

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

Leg plyometrics

• Skipping - 100 x 5
• Cross-trainer - 5 mins
• Super set - 10-20secs rest b/w workouts, 90 secs rest b/w sets, 2 sets
• DB jumping jacks (2.5 kg DB each side) - 20
• DB split jumps (2.5 kg DB each side) - 20
• DB squat jumps (2.5 kg DB each side) - 20
• DB burpees (2.5 kg DB each side) - 15
• Plank jacks - 20
• Plank to bear - 20
• Cross mountain climber - 20
• Plank toe touch and pushups - 10 (each side)
• Empty BB clean - 10
• Empty BB press - 10

Finisher

• Shoulder stretches
• Leg stretches