NL
EN

Vastberaden Zoom programming week 4

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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

 

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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 

 

 

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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)

 

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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

 

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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

 

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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

 

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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 

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