TD 15102014

Morning

1h legs BB

120 air squats

15-12-10-8 back squats

3×12 split squats

3×12 dead lift

3×12 hamstring leg lift (cross over machine)

3×12 hamstrings on GHD

Afternoon

1h outdoor run

Evening

1h crossfit

TD 26092014

Morning

1h spinning

30mins cross trainer

Evening

40mins cross trainer

1h legs BB

3×12 dead lift

3×20 walking lunges

3×20 walking lunges with leg lift

3×12 smith’s machine

3×12 one leg hammies push (cross over machine)

3×12 elevated lunges

3×12 hammies on bench

And here is my dinner:

couscous, broccoli, tomato, leek, olive oil, seasoning ❤

TD 06082014

Morning

1h spinning (teaching class)

Afternoon – back training

3 x assisted pull ups

3 x one dumbbell row

3 x bent over dumbbells pull

Super set: lat pull / GHD

Super set: seated row / incline row

Evening

1h crossfit: 3 rounds: 1min:

one arm KB snatch

jumping jacks

KB front lunges

JJ

KB high pull

JJ

KB dead lift

JJ

KB thrusters

TD 02072014

Morning – BB

back squat

dead lift

hamstring pull (machine)

glutes (machine)

glutes (GHD)

Evening – C + CF

30mins treadmill

1h Body Pump (weights; barbell; fitness)

1h crossfit: outdoor WOD: 3 rounds:

KB swing

plate swing

C&J

barbell swing

crunches

OHL

run

And after all that my dear friend massaged my hammstrings… OMG! WHAT A PAIN!! ❤

TD 04052014

Morning – BB

3 sets of back squats

3×12 split squat

3×12 DL

3×12 split squat (back leg elevated)

Evening – C

2h treadmill walk

TD 22022014

Morning – G

1h FitBall training (teaching class; using swiss ball and weights; all body parts)

1h crossfit

WOD:

5 jumping pull ups

10 DL (50kg)

15 box jumps (60cm)

20 jumping pull ups

25 DL (40kg)

30 box jumps (60cm)

30 jumping pull ups

25 DL (40kg)

20 box jumps

And we should have done one more set of 15-10-5 but there was no time left. Had to run to teach next fitness class. There was 3 of us, so when someone was using pull up bar or box or anything else the rest was doing plank 😀

30min core training (teaching class; abs and back)

Back on track! I feel great! Ate porridge with few almonds and a tsp of honey. Drank some fresh squeezed orange juice. Lovely 😀

Have a great Saturday!

TD 12022014

Morning – C

40mins skipping (love my speed rope)

Evening – CF

1h crossfit

25 thrusters

30 air squats

25 back squats

30 jump squats

25 dead lifts

30 x hi plank: knees to chest; knees across to elbows; same knee same elbow

TD 21122013

Morning – G

10:00 1h FitBall training (teaching class: squats, lunges, lifts, jumps, abs, bottom etc – everything with swiss ball)

11:00 1h crossfit (teaching)

WOD: using 15kg barbell with:

20 x burpee plus jump over bar

20 x burpee plus DL

20 x burpee plus clean

20 x burpee plus bar stand up

12:00 core training (teaching class: crunches, sit ups, bicycles, leg lifts, plank, back training etc)

Officially I pronounce Saturday open! 😀

TD 19122013

Morning – BB

15 x back squat (40kg)

12 x back squat (45kg)

10 x back squat (50kg)

8 x back squat (55kg)

3×12 split squat (40kg)

3×12 DL (45kg)

3×12 hamstring pull (cable machine)

Evening – C

30mins cross trainer

30mins treadmill

 

TD 11092013

Morning – C

1h skipping (speed rope)

Evening – CF

WOD: 4 rounds of:

300m run

30 burpee dead lifts (20kg barbell)

Dead lifts with straight legs. After each burpee jump over barbell.