Thursday 16/03/2023
“The simple things are also the most extraordinary things, and only the wise can see them.” - Paulo Coelho”
Thursday
16/03/2023
A.
Warm-up (5 minutes): Start with a 5-minute warm-up.
Main workout (30 minutes), 5 sections. Spend 1 minute on each exercise, followed by a 30-second break before moving on to the next exercise.
Section 1: Rowing for 1 minute at a steady pace.
Section 2: Bike for 1 minute at a comfortable pace.
Section 3: Ski for 1 minute at a steady pace.
Section 4: Running for 1 minute at a comfortable pace, you can also do shuttle runs
Section 5: Plank Hold a plank for 1 minute, making sure to keep your back straight and your core engaged.
Cool-down (5 minutes): Finish the workout with a 5-minute cool-down
Flexibility
Spend 1min on each stretch:
Lats:
Hanging Lat Stretch / YST Exercises
Chest:
Pectoral stretch on foam roller
Triceps:
Thoracic spine:
Thoracic spine rotation stretch
Hip Flexor:
Quads:
Hamstrings:
