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
