Vastberaden Zoom programming week 14
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MONDAY
The “home” chief
5×3:00
4 burpees
7 V-ups or (tuck crunches)
10 jumping lunges
Rest 1:00
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TUESDAY
4 rounds
40 sit ups
40 air squats
40 mountain climbers (right + left =1)
5 rounds
10 arch rocks
10 supermans
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WEDNESDAY
For time
100 high knees (right & left = 1)
100 Heel touches
100 lunges
100 spider hops
100 high knee (right & left = 1)
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THURSDAY
10-20-30-40-50
Mountain climbers
Bottom hops
20-40-60-80-100
Russian twist
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FRIDAY
50 push ups
100 burpees
50 push ups
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SATURDAY
3 rounds
50 tuck crunches
5 wall climbs
50 jumping jacks
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SUNDAY
3 rounds
40 chair taps
20 triple jumps
Alt. tabata
russian twist
*rest = hollow hold