| Workout: | ||
Root
Yoga
|
Tuesday, November 27, 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: Octane Fitness AirDyneX Bike: 100 Calories
|
Sunday, November 25, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Friday, November 23, 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:
|
Tuesday, November 20, 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: | ||
| Circuit: 5x | ||
| Pull-Ups: 7,6,6,5,4 => 28 | ||
| Swings: 5x15x32 kg. | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 18, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Friday, November 16, 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: Octane Fitness AirDyneX Bike: 100 Calories
|
Tuesday, November 13, 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: | ||
| Circuit: 5x | ||
| Pull-Ups: 7,6,5,5,4 => 27 | ||
| Push-Ups: 14,12,10,10,8 => 54 | ||
| Squats: 21,18,15,15,12 => 81 | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 11, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Friday, November 09, 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: | ||
| Superset: 5x | ||
| Pull-Ups: 7,6,5,4,4 => 26 | ||
| Swings: 5x15x32 kg. | ||
| Finisher: | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Tire Flips: 1x25x176 lbs. | ||
| Medicine Ball Slams: 1x25x20 lbs. | ||
| Cool-Down: | ||
Foam
Roller
|
Tuesday, November 06, 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: | ||
| TechnoGym Aquafeel Skillrow Rower: 100 calories (2,194 meters; 9:58 minutes) | ||
| Burpee Squat Deadlifts + Push-Ups: 25x48(24+24) kg. | ||
| Bent-Over Rows: 25x40(20+20) kg. | ||
| Suitcase Deadlifts: 25x48(24+24) kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Sunday, November 04, 2018
| Warm-Up: | ||||||
| Foam Roller | ||||||
Run:
|
Friday, November 02, 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: | ||
| Deadlifts: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs. | ||
| Pull-Ups: 7,6,5,4,3 => 25 | ||
| Snatches: 3x10(5+5)x24 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
Monday, October 29, 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: | ||
| Superset: 5x | ||
| Pull-Ups: 3x5 => 15 | ||
| Swings: 3x15x32 kg. | ||
| Tornado Ball Slams: 2x50x3 kg. | ||
| Cool-Down: | ||
Foam
Roller
|
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