Vastberaden Zoom programming week 3
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MONDAY
WARM UP
3 rounds
20 arch reverse flyes
40 high knees (right + left = 1)
2 rounds
5 shrimp squats
10 single leg hip bridges
*quick pistol check (never force it)
WORKOUT
15:00 AMRAP
30 Bench dips
30 mountain climbers
30 pistols (or chair pistols)
30 mountain climbers
COOLDOWN
Chest to floor stretch 1:00
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TUESDAY
WARMUP
3 rounds
:30 mountain climbers
:30 single leg hops (left)
:30 single leg hops (right)
Alt. tabata
Single arm high plank
*make it easier by doing high plank hip taps
WORKOUT
4 rounds (each for time)
10 jumping back scales (each)
30 spider hops
Rest 2:00
*FINISHER*
3 sets
10 straddle leg lifts
10-20 hollow rocks
COOLDOWN
extended arm lizard 1:00 (each)
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WEDNESDAY
WARMUP
3 unbroken sets
30 jumping jacks
30 butt kickers
1 set
10 hip bridges march (1 sec hold in the top) (10 total)
20 frog pumps
30 hip bridges
20 frog pumps
10 hip bridges march (1 sec hold in the top) (10 total)
WORKOUT
7:00 AMRAP
6 burpees
12 air squats
18 heel taps
Tabata
Arch flutter kick
COOLDOWN
Single leg stretch 1:00 (each)
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THURSDAY
WARMING UP
3 rounds
4 inch worms
8 table tops
12 perfect bearcrawl bird dog’s
*Same as video, but pull your knees of the floor
WORKOUT
Alt. Tabata
Hollow hold
Hollow rocks
Rest 1:00
Alt. tabata
Star plank
Rest 1:00
Alt. tabata
Single leg wall sit
*RX+ if rest is in normal wall sit
COOLDOWN
Twist 2:00
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FRIDAY
WARMUP
3 rounds
4 cossack squats (each)
8 curtsy lunges (each)
12 jumping split squats (each)
2 rounds
:30 side plank (each)
60 russian twist (each)
WORKOUT
10 rounds
30 jumping jacks
15 jumping squats
COOLDOWN
Single leg saddle 1:00 (each)
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SATURDAY
WARMUP
Alt. tabata
Spider hops
Bottom hops
3 rounds
5 negative push ups
:30 90 degree squat hold
WORKOUT
15:00 min AMRAP
1-2-3-4-5-6…..
Double bottom burpees
Triple jumps
COOLDOWN
Standing straddle 2:00
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SUNDAY
WARM UP
3 rounds
10 stick or towel pass through
10 star plank clams
10 side plank rotations
*plank first both movements on the right
2 rounds of gymnastic swimming
20-20-20-:20
WORKOUT
50 russian twist
20 wide push ups
50 russian twist
40 diamond push ups
50 russian twist
60 push ups
50 russian twist
COOLDOWN
twister cross 1:00