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Vastberaden Zoom programming week 53

MONDAY

Warm up 

3 rounds

10 Chair/couch pistols (5 each)

15 Arch rocks 

20 Russian twist 

 

Alt. Tabata

Single leg wallsit

 

Workout

4 rounds

1:00 Wallsit 

-Straight into-

:30 max jumping squats

-Straight into-

:30 max  spider hops 

Rest 1:00

 

Cooldown

Single leg saddle 1:00 (each)

 

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TUESDAY

Warmup

A) 100 mountain climbers 

 

B) 3 rounds

5 cossack squat (each)

20 hip bridges 

 

Workout

50 v-ups

75 air squats

100 high knees (both legs =1)

75 air squats

50 v-ups

 

Cooldown

Seal pose 1:00

Calf stretch 1:00 (each)

 

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WEDNESDAY

Warmup

3 rounds 

8 Towel or stick pass through

12 high plank rocks 

16 Bottom hops

 

Workout

Emom 15

Min 1-5) 5-10 Pike push ups 

Min 6-10) 8-12 Push ups 

11-15) 10-15 Couch push ups 

 

Cooldown

Arch in saddle 1:00 

 

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THURSDAY (NEW YEARS SPECIAL)

Warm up song 

“Roxanne” with burpees

into

“Brumm” Russian twist + sit ups

 

Workout

For time

200 burpees 

every 2:00 

20 air squats

 

Cooling down

Couch 2:00

 

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FRIDAY

Home workouts only

 

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SATURDAY

TBA

 

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SUNDAY

TBA

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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!