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
