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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

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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!