20/11/2020
Friday 20 November 2020 '20/11/2020'

QUARANTINE DAY 15

1 . core: 3 rounds of

10 chair brigdes

8 one leg v-ups each side

8 side plank reach through

2a . 4 sets of 8-12 reps

floor chest press with 1 db (depending on the weight) left + right hand

max rep diamond push ups, then rest 90sec

2b . 4 sets of

10-15 reps one arm db row (depending on the weight)

8-12 reps db pull over then rest 90sec

2c . 4 sets of

8 one leg dead lift* + 10 bulgarian split squats right leg

rest 1 min and do the left leg

(*try to keep your hips parallel to the ground)

2d . 2 sets of

max reps biceps curl & triceps overhead extensions

with a kettlebell