Morning
1h spinning (teaching class)
30mins swimming
Afternoon
10km outdoor cycling
Evening
30mins treadmill power walk
1h circuit training
3×12 shoulder press
3×12 bicep curl (dumbbells)
3×12 tricep extention (one dumbbell)
3×12 TRX bicep
3×12 TRX tricep
3×12 glutes extention
3×12 GHD
Morning – BB abs
45mins of
TRX crunches
sit ups
bench leg lifts
decline bench leg lifts
decline bench sit ups
bosu crunches
etc
Evening – C
25mins interval spinning
10mins treadmill
Morning – C + CF
1h hardcore spinning
30mins WOD
15mins amrap of:
5 sprints
5 burpees
5 mountain climbers
5 push ups
5 jumping lunges
15mins amrap of:
10 sprints
10 burpees
10 mountain climbers
10 push ups
10 jumping lunges
Evening – G – 1h
100 air squats
100 sumo squats
TRX BOSU squats, lunges, jumps, leg lifts
elevated: push ups, one leg push ups, one arm plank
swiss ball roll up (hemmies)
swiss ball push ups hips lift
Morning – BB + G
3×20 push ups + crunches on TRX
3×20 side crunches on TRX
3×10 push ups on BOSU
Super set: 3×12 bicep curl / 3×12 tricep push (6kg dumbells)
3×12 bicep half curl (15kg bar)
Evening – C
1h hardcore spinning
30min cross trainer
Morning – BB
1 hour back training – still hate pull ups!
Evening – C
6-9mins skipping
3 rounds of 40 TRX crunches (20 knees to chest & 20 knees to each elbow)
6-8min skipping
3 rounds of 40 TRX crunches
6-7min skipping
3 rounds of 40 TRX crunches
6min skipping
All that took me around 1 hour 🙂
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! 😉
Rzeźniczka 