Vastberaden Zoom programming week 12
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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
Rest 2:00
50 jumping squats
100 mountain climbers
50 jumping squats
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
12:00 amrap
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
finisher,
2-3 rounds
10 sideplank rotations L+R
:30 wallsit marches
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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
