TD 12082014

Morning

1h spinning (teaching class)

1h crossfit (teaching class)

Set: 5 pull ups

10 push ups

20 air squats

Set: box jump / abs

20 – 15 – 12 – 8 dead lift

Always happy to go to the gym 😀

 

TD 30062014

Morning – C

1h treadmill power walk

small circuit training

assisted pull ups

seated row

chest press

standing flies

Super set: bicep curl / tricep pull

Evening – G

1h ABT (teaching class; abdominals; bottom; thighs; weights)

TD 07052014

Morning – CF

100 air squats

90 OHL

80 jump squats

70 long jumps

60 KB swings

50 push ups

40 crunches (10kg plate)

30 burpees

20 C&J

10 pull ups

Evening – CF

4 rounds

8 exercises

1min for each station

only one break

😀

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 27012014

Morning – BB back

3×12 assisted pull ups

3×12 one arm dumbbell row (18kg)

3×12 TRX “T” pull up

3×12 bent over dumbbells row (14kg)

3×12 assisted bar pull up (feet on the floor)

3×12 flat bench dumbbells fly (8kg)

3×12 lat pull machine

3×12 seated row machine

🙂

Evening – G

1h ABT (teaching class: abdominals, bottom, thighs)

TD 24012014

Morning – BB back

3×10 one arm assisted pull ups

3×12 one arm bench dumbbell row

3×12 bent over barbell row (reverse grip)

3×12 one arm pull (cross over machine)

3×12 seated row

Evening – ???

sleeeeeeeeeeeeeeep

TD 14012014

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 🙂

TD 06012013

Morning – BB back

4×10 assisted pull ups

3×12 one arm row

4×10 bar pull ups (feet on the floor)

3×12 bent over dumbbells pull

Evening – C

1h treadmill

 

TD 02042013

Morning – G

4×15 pull ups (with support)

4×12 elevated push ups (on fitball)

4×12 dips

4×12 flies (cable machine)

Evening – C

20mins skipping

30mins cross trainer

TD 05032013

Morning – CF

WOD “Hamilton” 3 rounds of:

1000m row

50 push ups

1000m run

50 pull ups (I’ve changed it into jumping pull ups)

Nice one! 😀

Evening – BB

30mins biceps & triceps training