Vastberaden Zoom programming week 4
________________________________________________________
MONDAY
WARMING UP
2 rounds
5 burpees
10 bottom hops
15 hollow rocks
2 rounds
15 side plank crunches (each)
30 arch flutter kicks (right+left =1)
WORKOUT
The “home” chief
5×3:00
4 burpees
7 V-ups or tuck crunches
10 jumping lunges
Rest 1:00
COOLDOWN
standing straddle 2:00
________________________________________________________
TUESDAY
WARM UP
2 rounds
40 jumping jacks
40 russian twist
40 squat pulses
WORKOUT
4 rounds
40 sit ups
40 air squats
40 mountain climbers
COOLDOWN
Lizard with twist 1:00
________________________________________________________
WEDNESDAY
WARMING UP
3 rounds
20 lunges
15 air squats
10 shrimp squats (5 each)
2 rounds
15 supermans
30 frog pumps
45 hollow flutter kicks (right + left =1)
WORKOUT
For time
100 high knees (right & left = 1)
100 Heel touches
100 lunges
100 spider hops
100 high knee (right & left = 1)
COOLDOWN
wall 4 2:00 (each)
________________________________________________________
THURSDAY
WARMING UP
3 rounds
:30 high knees
1:00 high plank
2 rounds
5 lizard to half split
10 frog rocks
WORKOUT
10-20-30-40-50
Mountain climbers
Bottom hops
20-40-60-80-100
Russian twist
COOLDOWN
Calves 1:00
________________________________________________________
FRIDAY
WARMING UP
Gymnastic swimming
2 round 20-20-20-:20
Alt tabata
star plank clams
30 bottom hops
30 spider hops
30 bottom hops
WORKOUT
50 push ups
100 burpees
50 push ups
COOLDOWN
Twisted cross 1:00
________________________________________________________
SATURDAY
WARMING UP
2 rounds
30 jumping jacks
30 high plank alt. leg lifts
2 rounds
10 high plank rocks
10 snow angel makers
WORKOUT
3 rounds
50 tuck crunches
5 wall climbs
50 jumping jacks
COOLDOWN
Seal 2:00
________________________________________________________
SUNDAY
WARM UP
3 rounds
40 high knees (left + right = 1_
20 curtsy lunge (10 each)
10 v-ups
WORKOUT
3 rounds
40 chair taps
20 triple jumps
Alt. tabata
russian twist
*rest = hollow hold
COOLDOWN
Single leg saddle 1:00
