2020.03.28 – Szombat/Vásrnap
A. Warm-up:
60s. Cardio machine / jump rope / plate hops / jumping jack – (you can choose one)
15 Reverse Snow Angel
30s. Handstand hold by wall
30s. Wall Sit-hold
30s. Frog pos. Hold
x 3 sets
B. 3 sets, for quality:
10/10 Weighted Bulgarian Split squats @ use backpack “hátizsák”
15 Seated Arnold press @ use 2×1.5-2L “ásványvíz”
C. 5 Rounds of: (25 min.)
1 min. Cardio machine / Jump rope / Plate hops
1 min. Devil press @ 2×1.5-2L “ásványvíz”
1 min. Alternating V-ups
1 min. Arch rock
1 min. Rest
D. “Core”
30s. Side hold – left @ “hàtizsàk / karton víz”
30s. Side hold – right @ “hàtizsàk / karton víz”
30s. Plank to push-ups
30s. Rest
x 5 sets (10min.)
E. Stretching with Enci Jóga