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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 

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COVID-19 closure

On the 14th of december the government announced we are going back into a nation-wide lockdown for at least five weeks. Of course both team Vastberaden and team Heldhaftig have a plan ready for this scenario. We are committed to do all that we can to get you through the upcoming weeks as fit and flexible as possible! If you have any questions, concerns and/or positive words for the team don't hesitate to reach out to any of our coaches! Stay safe, stay fit, stay home and most of all, Stay Vastberaden!