Vastberaden Zoom programming week 6

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MONDAY

 

WARM UP

3 rounds

5 curtsy lunges into a cossack squat (each)

10 hollow rocks

15 air squats 

 

2 rounds

10 bird dogs (5 each) hold 1 sec in top

10 deadbugs (5 each) hold 1 sec in end position

*focus on hollow body position no arch in both movements 

 

WORKOUT
5 rounds

30 bulgarian split squats (15/15)

60 hollow body scissors kicks

 

COOLDOWN

Couch 1:00

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TUESDAY

 

WARM UP
3 rounds

10 single leg hip bridges (each)

20 jumping jacks

30 high plank shoulder taps

WORKOUT
8 rounds for time

5 burpees

10 deficit push ups

20 spider hops

40 jumping jacks 

COOLDOWN

Seated or standing straddle 2:00

 

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WEDNESDAY

 

WARM UP

3 rounds

10 alt single leg straddle leg lifts

20 alt. hip bridge marches

30 jumping split squats (15 each)

 

2 rounds (each side)

10 star plank clams + 10 side plank rotations (unbroken)

 

WORKOUT
4 rounds for time

20 skater jumps 

40 alt. single leg v-ups 

80 arch flutter kicks 

COOLDOWN

Lizard 1:00

 

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THURSDAY

 

WARM UP
100 high knees (right + left = 1)

 

3 rounds

15 arch reverse flyes

10 push up +

5 negative push ups

WORKOUT
For time

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

Bottom hops

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

Push ups

 

*finisher* if time allows

Alt tabata

star plank clams

COOLDOWN

Doorpost stretch 1:00

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FRIDAY

 

WARM UP

4 rounds

40 jumping jacks 

20 super mands 

10 straddle leg lifts 

 

3x max hollow rocks into russian twist 

 

WORKOUT

5 rounds each for time

40 mountain climbers

20 jumping squats

10 burpees

(rest 1:00)

 

COOLDOWN

Stretch calves 1:00

 

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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

Brumm brummm 

(air squats, brum = jumping lunges)

 

WORKOUT 

50 curtsy lunges (each)

75 air squats

100 chair taps 

75 air squats

50 curtsy lunges (each)

 

5 min amrap 

1 v up

1 straddle up 

1 single leg v up 

1 shotgun 

+1 elke ronde

 

COOLDOWN

Pigeon 1:00