Vastberaden Zoom programming week 9

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MONDAY

 

WARM UP
2 rounds

10 towel pass through or stick

10 snow angel makers 

 

2 rounds

:20 bottom of the bench dip hold

10 bench dips 

WORKOUT
10:00 amrap

– 5 diamond push-ups

– 5 russian push-ups

– 5 wide push ups

– 5 bench dips

 

Core finisher 

3 rounds:

– 10 v-ups

– 10-15 supine leg raises

– 30-50 supine heel touches

– 60s rest

COOLDOWN

Twisted cross 1:00

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TUESDAY

 

WARM UP 

3 rounds 

10 alt. lunges 

20 russian twist 

30 jumping jacks 

 

2 rounds

10 supermans 

15 arch rocks 

20 arch flutter kicks 

 

WORKOUT
4 rounds for quality

1:00 wall sit (weighted if possible)

10 Pillow hip bridge slides 

1:00 high plank 

20 Arch donkey kicks (10 each) 

 

COOLDOWN

Standing straddle 1:00 

 

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WEDNESDAY

 

WARM UP
3 rounds

30 high knees 

15 jump split squats (each)

 

Collect 50 Arch donkey kick (25 each)

 

WORKOUT

10-20-30-40-50

Jumping lunges 

*after every rounds you do 50 high knees (right + left =1)

 

3 rounds 

10 hollow rocks

20 hollow scissors 

30 hollow flutter

Rest :30

 

COOLDOWN

Couch 1:00 (each)

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THURSDAY

 

WARM UP

10-20-30

Push up +

Tuck crunches 

spider hops

 

WORKOUT
20:00 amrap

10 Burpees

20 push ups

30 sit ups 

COOLDOWN

seated forward fold 2:00

 

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FRIDAY

 

WARM UP

2 rounds 

5 curtsy lunge into cossack squat (each)

10 bulgarian split squat (each)

15 arch rocks 

 

30 shoulder elevated hip thrusts 

30 single leg shoulder elevated hip thrusts (left)

30 single leg shoulder elevated hip thrusts (right)

No couch or bed in the room? Do it on the floor. 

 

WORKOUT
1-2-3-4-5-6-7-8-9-10

Jumping split squat (left)

Jumping split squat (right)

Jumping squat 

 

*finisher*

4-5 rounds 

10 Alt single leg v-up

15 tuck crunches 

:20 hollow hold

:30 rest

COOLDOWN

Saddle pose 1:00

 

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SATURDAY

 

WARM UP

6:00 for quality

30 jumping jacks 

20 high plank shoulder taps

10 tuck crunches 

 

Collect 15 wall climbs (scale by doing 15 inch worms)

 

WORKOUT
10:00 amrap

30 mountain climbers

10 V-ups 

COOLDOWN

Lizard 1:00

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SUNDAY

 

WARM UP
– 50 bottom hops

– 40 high plank shoulder rotations 

– 30 tuck crunches 

– 20 high plank heel taps

– 10 double bottom burpees 

WORKOUT
Climb the ladder

8:00 amrap

2-4-6-8-10-12

Clapping push ups

4-8-12-16-20

Bottom hop

 

*finisher* 

2-3 rounds 

Y-T-W on floor 

10-10-10

*To easy? Add 10 reps each movement!

 

COOLDOWN

Door post stretch 1:00