Training Program Week 27-2015

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Gorgeous, how is the mood? Are you ready for the summer? Although, if you are not ready by now, you better start getting ready for Christmas 😀

After the RumFit challenge I take rest and last week I worked out only 4 days, but kind of easy workouts, only 10-15 minutes. I feel that I need rest and I work out just to tone my muscles. I am still as strong as I was before but just in two weeks with little easier workouts and my endurance is down. BUT it doesn’t bother me.

I need of cyclicity and after every challenge, I work out only to maintain my shape, but I do pull ups, push ups and pistols 😉 I can do just 3 pull ups during a workout and in the third round they would be only 2. You know, there are no rests in my workouts. After the push ups immediately pull ups, lunges with 12 kg dumbbells right away. If you want to do easier workouts, here are 2 short ones.

Short workout 1
I part – 2 rounds
20 push ups
20 ALT jumping lunges
As many as you can pull ups
10 backward lunges with 12 kg kettlebell, for each leg
20 V sit – do it slow on purpose, no momentum, complete control of movement

II part – 2 rounds
Because the back is trained with only 2-3 reps in the first part (I can do 2-3 pull ups without rest, but my record is 7 reps, tested not in a workout), I have to add more exercises for it.

20 row LEFT side 12 kg (28 lbs) weight
50 RIGHT leg side raise
20 row RIGHT side 12 kg (28 lbs) weight
50 LEFT leg side raise

Short workout 2
2 rounds
21 push ups, ALT wide-shoulder-diamond grip
10 pistols, ALT legs
10 single leg jumps, kick up with the other (we do many jumps like these in RumFit challenge – 10 for every leg, one after the other
40 row LEFT side (I had only 6 kg (13 lbs) weight, that’s why so many reps)
20 single leg hip raise on chair RIGHT + pull over – when hips is on floor, dumbbells are back on the floor, hips up and in same time pull over
40 row RIGHT side
20 single leg hip raise on chair LEFT + pull over
20 V sit – slow

THE PROGRAM for this week

I remind you: to take rest as many days as you need. If you don’t have equipment, work out with RumFit workouts, they are perfect for a hotel room.

Day 1

Level 3List with the exercises

Level 2List with the exercises

Day 2

Level 3List with the exercises

Level 2List with the exercises

Day 3

Level 3List with the exercises

Level 2List with the exercises

Day 4

Level 3List with the exercises

Level 2List with the exercises
2 times this video, or try level 3 workout, the rest is running at place or jump rope, while you get tired

Day 5

Level 2 and 3 – level 2, modify the exercises which are too difficult – beginner dive bomber, jump squat do only squat. The Burpee madness can be just running or jump rope.
List with the exercises

List with the exercises

List with the exercises

Day 6

Yoga of your choice. Did you start Lesley’s 90 day challenge?

Day 7

Yoga of your choice.

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