Vastberaden Zoom programming week 5

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MONDAY

WARMING UP

2 rounds

20 high plank wide hops https://www.youtube.com/watch?v=2dpJUSljQFQ

20 spider hops

3 rounds 

5 snow angel makers 

20 arch reverse flies

WORKOUT 

12:00 amrap

10 clapping push ups

20 mountain climbers

30 high knees (right + left =1)

COOLDOWN

twisted cross 1:00

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TUESDAY

WARMING UP

3 rounds

1:00 arch hold

1:00 90 degree squat hold

1:00 jumping jacks 

WORKOUT

EMOM 16

1. 10 double bottom burpees
2. 20 tuck crunches 
3. 30 jumping squats
4. rest

COOLDOWN

Saddle pose 2:00

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WEDNESDAY

WARMING UP
2 rounds 

1:00 jumping jacks 

:30 left leg hops

:30 right leg hops

3 rounds

10 high plank hip taps (3 sec pause)

15 hollow rocks 

20 single leg hip bridge (10 each)

WORKOUT
50 chair dips 

50 chair taps

50 pike push ups

50 chair taps 

COOLDOWN

Archer in saddle 1:00 (each)

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THURSDAY

WARMING UP

Commando plank

*Start in an elbow plank and tell them what to do. If they do it without the word commando they have to do 5 burpees.

20 double bottom burpees 

WORKOUT

4 rounds

20 jumping back scale (10 each)

40 mountain climbers (right + left =1)

60 russian twist (right + left = 1)

COOLDOWN

Extended arm lizard 1:00

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FRIDAY

WARM UP

3 rounds 

5 Spider lunge (each)

10 push up to down dog

15 bottom hops

WORKOUT

For time

200 spider hops

Every 1:00

20 Jumping lunges 

(incl 0:00)

*FINISHER*

5 rounds 

:10 hollow hold

10 hollow rocks

10 hollow flutter kicks (each)

*unbroken rounds

COOLDOWN

Figure 4 2:00 (each)

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SATURDAY

WARMING UP

30-20-10

reverse lunges

russian twist (right +left =1)

Gymnastic swimming

2 rounds

20-20-20-:20

WORKOUT
4×4:00 (rest 1:00)

5 push ups

10 sit ups

15 air squats 

COOLDOWN

Couch 1:00 (each)

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SUNDAY

WARM UP

2 rounds

40 high knees (Right + left =1)

4 inch worms

30 star plank clams (right)

30 star plank clams (left)

WORKOUT
For time

1-2-3-4-5-6-7-8-9-10-11-12-13-14-15

Burpees

30-28-26-24-22-20-18-16-14-12-10-8-6-4-2

Bottom hops

COOLDOWN

Lizard 1:00