21Jan26 413Days скачать в хорошем качестве

21Jan26 413Days

Today's Date:21Jan26 Challenge Start date: 05-Dec-24 ---------------------------- Workout Details ---------------------------- Upper Body Strength Exercises: 1. PushUps{5/12}25 2.Diamond Pushups{30/04}:15 3.Declined Pushups{10/05}:15 4.Hindu pushups{06/05}:25 5.Pike pushups{8/07}:15 6. Wide Hand push-up {15/07}:15 7. Rammurthy Dand{9/1/26}: 10 8.Hanuman Dand{9/1/26}: 10 -------------------------------- Lower body Excercises 1.Squats{5/12}:20 2. Lunges{9/1}: 20 3. Bulgarian split quats{4/5}:20 4. Deep squats{1/5}:20 5. Calf Raises{12/06}:20 6. Side Lunges{12/07}20 7. Calf raises single leg: 20 ------------------------------------------ Isometric/Yoga Excercises 1.Plank{5/12}: Done 2.Reverse Plank {13/07}:Done 3.Side plank LH{31/3}:Done 4.Side plank RH{31/3}:Done 5.Head stand{25/1}:4Min 6. Glute bridge hold{4/5}:Done 7. Boat pose hold{4/5}:Done 8.Wall sit {5/5}: Done 9.Superman Hold{5/5}: Done 10.Pushup hold{6/5}:Done 11.Goddess pose {08/05}:Done 12.Cobra Pose{24/05}:Done 13.Garland Pose{28/05}:Done 14.Raised Leg pose{13/07}:Done 15.Sitted forward bending{1/09}:Done 16. Sarvangasan: done 17. Halasan: done 18. Dhanurasan:Done 19. Tadasan: Done 20. Vriskshasan: Done 21. Bhadrasan/Butterfly:Done 22. Pavan Mutasan : Done 23. Santulsan: Done ----------------------------------- Core workout 24. Leg raises{3/2}: 20 25. Glute bridges{22/02}:20 26. Sit-ups {22/03}:20 27. Toe taps:{1/04}: 50 28. Flutter kicks{4/4}:50 29. Crunches {3/06): 20 30. Windshield Wiper{14/06}:20 ----------------------------- Cardio 1.Jumping Jacks{1/06}:50 2.Mountain climbers{1/06}:50 3.Burpees: Sapate{1/6}:50 Desi Mugdal Excercise:Start 21Jan26 Shena board use started: 21Jan26 ----------------------------- ⚡⚡Pranayama⚡⚡⚡ -----------------------------