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)

_______________________________________________________________

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)

_______________________________________________________________

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 

_______________________________________________________________

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

_______________________________________________________________

FRIDAY

Home workouts only

_______________________________________________________________

SATURDAY

TBA

_______________________________________________________________

SUNDAY

TBA