Wednesday, February 21, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Arnold Press: 1x10x60(30+30) lbs., 2x8x60(30+30) lbs.   Superset: Front Plate Raise: 3x10x25 lbs. Bent-Over Rear-Delt Raise: 3x10x50(25+25) lbs.   Standing Kettlebell Press: 1x10x32(16+16) kg., 1x10x50(25+25) lbs., 1x10x40(20+20) lbs.   Superset: Standing Kettlebell Upright Row: 3x10x24 kg. Kettlebell Shrug: 3x10x48(24+24) kg.   Push-Up (used Perfect Push-Up): 3x5   Circuit: 2 Rounds Push-Up (used Perfect Push-Up): 5,5 => 10 Tuck Jump: 5,5 => 10 Burpee: 5,5 => 10 Ab-OrigiOnals: 5,5 => 10   Cool-Down: Foam Roller Activity Tracking: Steps: 11,628 ~ 5.6 miles