Vastberaden Zoom programming week 1

MONDAY

Warm up 

2 rounds 

5 lizard to half split

10 single leg hip bridges (each)

15 jumping squats

2 rounds

10 side plank rotation (each)

20 heel touches

Workout

10 bulgarian split squats (5 each)

10 skater jumps

20  bulgarian split squats (10 each)

10 skater jumps

30  bulgarian split squats 

10 skater jumps

40  bulgarian split squats 

10 skater jumps

50  bulgarian split squats 

10 skater jumps

Cooldown

Couch 1:00

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TUESDAY

Warming up

15 bottom hops

30 burpees

15 bottom hops

Workout

Death by:

10 bottom hops + 1 burpees

10 bottom hops + 2 burpees 

10 bottom hops + 3 burpees

*finisher*

2-3 rounds 

:30 side plank (each)

1:00 plank hip taps

Cooling down

Stretch calves 

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WEDNESDAY

Warming up

3 rounds

10 Perfect bear crawl to high plank

10 arch rocks 

20 mountain climbers

Workout

1-2-3-4-5-6-7…

Wall climb

10-20-30-40-50…

hollow rocks

*after every round perform 50 jumping jacks 

Cooldown

Lizard 1:00

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THURSDAY

Warm up 

alt. tabata

spider hops

jumping lunges 

Workout

8 rounds for time

20 spider hops

20 air squats 

Cooldown

Pigeon 1:00

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FRIDAY

Warm up

3 rounds

10 high plank rocks 

20 mountain climbers 

30 hollow flutter kicks 

Workout

21-18-15-12-9-6-3

Push ups

42-16-30-24-18-12-6

Mountain climbers 

Cooldown

Doorpost stretch 1:00

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SATURDAY

Warming up

100 high knees (right & left =1)

75 jumping jacks 

50 sit ups 

Workout

4 rounds

1:00 wallsit

1:00 high knees

1:00 plank

1:00 chair taps

Cooldown

Twist 1:00

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SUNDAY

Warm up

3 rounds

10 pike heelt aps

10 straddle leg lifts 

10 burpees 

Workout

For time

100 double bottom burpee

Cooldown

Lizard + twist 1:00