Vastberaden Zoom programming week 7
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MONDAY
WARM UP
3 rounds
5 burpees
10 side plank rotations (each)
5 burpees
15 high plank rocks
WORKOUT (cap = 12:00)
3 Rounds For Time
60 sit ups
5 wall climbs or 20 handstand shoulder taps
*finisher*
50 seated leg raises
COOLING DOWN
Wrist stretch cycle:
hand palm down :30
Hand palm up :30
Finger push ups 10 reps
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TUESDAY
WARM UP
2 rounds
6 snow angel makers
8 towel or stick pass through
10 couch dips
2 rounds
10 High plank to low plank
(https://www.youtube.com/watch?v=jdnPcOf4YOA)
20 jumping lunges
WORKOUT
Emom 16
1) 8-10 archer push ups
2) 8-10 bulgarian split squats (each)
3) :30 -:45 single arm plank (right)
4) :30 -:45 single arm plank (left
COOLDOWN
Collect 20 towel or stick pass throughs
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WEDNESDAY
WARM UP
3 rounds
50 jumping jacks
30 tuck crunches
10 triple jumps
WORKOUT
3:00 amrap
Bottom hops
rest 1:00
3:00 amrap
spider hops
rest 1:00
3:00 amrap
mountain climbers
COOLDOWN
Lizard 1:00
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THURSDAY
WARMING UP
30 high plank in-out
10 double bottom burpees
30 high plank in-out
3 rounds
15 chair dips
10 push ups
5 diamond push ups
Rest 1:00
WORKOUT
For time
500 jumping jacks
Every :30 2 burpees
(incl 00:00)
COOLDOWN
Chest 2 floor stretch 1:00
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FRIDAY
WARM UP
5:00 amrap
Jumping jacks
*every minute incl 0 perform:
5 burpees & 5-10 air squats
2 rounds
:30 side plank (right)
1:00 high plank
:30 side plank (left)
WORKOUT (cap = 15:00)
For time
2-4-6-8-10-12-14-16-18-20
V-ups
*after every set 40 mountain climbers
COOLING DOWN
Seal 1:00
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SATURDAY
WARM UP
10-20-30-40-50
Jumping jacks
Mountain climbers
3 rounds
8 archer push ups (4 each)
(scale by doing on the knee)https://www.youtube.com/watch?v=A0r8ploEnZY
16 arch reverse flies
32 hollow body scissors
WORKOUT
10:00 amrap
2-4-6-8-10-12-14-16…
Burpees
Push ups
Air squats
COOLDOWN
Twisted cross 1:00
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SUNDAY
WARM UP
3 rounds
10 high knees (right + left =1)
5 burpees
3x 1:00 high plank (rest :30)
WORKOUT
8 rounds
20 mountain climbers
40 russian twist (right + left =1)
60 jumping jacks
COOLDOWN
Stretch calves 1:00