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