Morning – C
1h hardcore spinning (teaching class)
1h crossfit
WOD: 4 rounds:
30 jumping jacks (with weights)
plank
30 push ups (with weight on back)
plank
30 thrusters
plank
30 “wheels” (full arms extention with weights)
plank
Finished with 3 sets of abdominals exercises. 🙂
Evening – C + BB
45mins treadmill (7km/h)
3×12 tricep extention (8kg dumbbell)
3×12 dumbbell lift (12kg; from behind head)
3×12 dips
3×12 “bull’s balls” – or however it is in english 😉
Morning – C
15min spinning
35mins treadmill
Evening – CF
1h crossfit: WOD: 1min30sec; 1min; 30sec:
plank
burpees + jump over barbell
plank + moving legs up and down
burpees + dumbbells
plank + arms swing
burpees + box jump
plank + lateral arm raise
burpees + C&J
20min treadmill
Morning – C + CF
1h hardcore spinning (teaching class; sweating out like crazy!)
1h crossfit: 3 rounds: 1min30sec; 1min; 30sec:
WOD: circuit training: 10 stations:
push ups
box jumps
plank
walk on step with weights
sit ups
leg lifts
squat jumps
hi plank dumbbells row
mountain climber
jumping pull ups
Nice team, good workout 🙂
Day 12: 105 squats
Morning – teaching classes at Calypso
1h hardcore spinning (LOVED IT!)
WOD:
1min30sec; 1min of:
push ups
thruster
swing
burpees
hi plank low plank
mountain climber
* etra 5min row after each round
Choose your weights. It looks innocent but trust me, it was a killer! 😀
Day 2: 55 squats
Morning – CF
WOD: 21-15-9
back squat (20kg plate)
squat jumps
front lunges (20kg plate)
jumping lunges
side squats (20kg plate)
push ups
overhead back lunges (20kg plate)
plank
Morning – G
~45mins training
5 sets x 20 reps TRX push up & crunch (feet in TRX)
3 sets x 30 reps TRX side crunch (feet in TRX, pull both knees to one elbow, alternating)
3 sets x 20 reps crunches (low plank in TRX)
3 sets x 15 reps abs wheel (on your knees, roll wheel in front as far as you can without falling and back)
Another workout that doesn’t involve feet 😉
Morning – BB
1 hour shoulder training
Afternoon – chillout at the beach 🙂
Evening – CF
“Bear crawl” challenge
10-9-8-…-1 of:
bear crawl
burpees
scissor abs crunches
Took me aroun 20mins so EXTREEEEMLY slow!!
45mins Zuu class! ❤
Morning – C
30min Zuu class at VA
45min training:
3 rounds of:
~4min skipping (on my perfect speed rope)
30 reps of push up&crunch on TRX (hi plank, feet in TRX, doing elevated push up chased by knees to chest crunch)
3 rounds of:
~4 min skipping
40 reps of side crunches (hi plank, feet in TRX, pull both knees to one elbow and go all the way back to the other elbow)
Well.. the skipping part is a little tricky, cuz I am not sure if I did 4 mins each time.. I was skipping to songs, changing the style all the time (DU, both legs, side ways, hi knees, etc). I took few breathers in between cuz it is exhausting! 😉
Training day:
Morning – CF
“Kelly”
5 rounds of:
30 box jumps (50cm this time)
30 wall ball shots (6kg – cuz there were no 7kg; guys should use 9kg)
400m run
My time was around 26-27mins, so not that great, but it was a fair workout 😀
Deserved my chillout in the swimming pool area 😉
Unfortunately though, “Kelly” strained my foot, barely managed to walk back to the apartment 😦
Was recovering through the afternoon, ate delicious dinner (prawns!!) and was all ready for the evening training!
Evening – C
Body Combat class – 1 hour – it’s like a aerobic but with combat moves: kicks, hoocks, punches, upper cross, etc
Zuu – 45mins – awesome class: push ups, planks, bear crawls, iguana crawls, jumps, holds, etc
Supper – well deserved – steak and cabbage! ❤
Rzeźniczka 