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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

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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!