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
