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