Vastberaden Zoom programming week 2

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MONDAY

 

WARM UP

2 rounds

30 jumping jacks 

20 spider hops

10 bottom hops

2 rounds 

10 side plank clams (each)

20 alt pike heel taps (come back in a high plank every rep)

 

WORKOUT

10-20-30-40-50

Russian twist

Heel taps

Chair taps 

 

COOLDOWN

Twist 1:00

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TUESDAY

 

WARMUP
3 rounds 

10 snow angel makers 

5 triple jumps 

2 rounds 

20 arch reverse flyes

10 diamond push ups 

WORKOUT
4 rounds 

20 push ups 

40 jumping lunges

*finisher* 

tabata alt single leg v-ups 

 

COOLDOWN

Saddle 2:00

 

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WEDNESDAY

 

WARM UP

2-4-6-8-10-12-14-16-18-20

Jumping jacks 

mountain climbers 

 

Tabata

90 graden squat hold 

 

WORKOUT
4 rounds

1:00 wall sit

1:00 jumping back scale (switch side after :30)

1:00 skater jumps 

1:00 rest 

 

COOLDOWN

Figure 4 1:00

 

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THURSDAY

 

WARMUP
20 double bottom burpees 

 

2 rounds 

:20 star plank (each)

15 super mans 

10 straddle leg lifts 

 

WORKOUT
20:00 AMRAP

40 mountain climbers

20 tuck crunches 

10 burpees 

 

COOLDOWN

seated or standing forward fold 1:00

 

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FRIDAY

 

WARM UP

3 rounds 

10 sit ups 

20 spider hops

30 high knees (R+L=1)

Alternating tabata

Star plank

WORKOUT

12:00 AMRAP

10 bottom hops

20 Bicycle crunches

 

 

COOLDOWN

Lizard 1:00

 

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SATURDAY

 

WARMUP

TBA

 

WORKOUT

50-40-30-20-10

Sit ups

10-20-30-40-50

Air squats

*50 knees after every rounds (right = 1 left =1)

 

COOLDOWN

TBA

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SUNDAY

 

WARMUP
100 jumping jacks

30 high plank shoulder taps (L + R =1)

75 jumping jacks

20 high plank shoulder taps (L + R =1)

50 jumping jacks 

10 high plank shoulder taps (L + R =1)

 

2 rounds 

10 lower trap raises (hold 1 sec in the top)

10 push up to down dog 

 

 

WORKOUT

10 rounds for time

6 pike push ups 

12 jumping split squats (each)

18 Spider hops

 

 

COOLDOWN

Twisted cross 1:00