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: |
Circuit: 3x |
Pull-Ups: 5,5,5 => 15 |
Push-Ups: 10,10,10 => 30 |
Squats: 15,15,15 => 45 |
|
Tabata Training (8 x 20
seconds hard, 10 seconds rest): |
TechnoGym Aquafeel Skillrow
Rower: 752 meters |
TechnoGym Skillmill
Treadmill: .21 miles |
Octane Fitness AirDyne Bike:
1.4 miles |
|
Cool-Down: |
Foam
Roller
Activity
Tracking: |
Steps:
11,688 ~ 5.3 miles |
|
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