Training Program Week 32-2015

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Gorgeoussss 😀 there are just 20 weeks to the end of the year. The time flies! I want not to procrastinate anything and to do what I want NOW. This is my new motto! If I want to go in the sun now, I do it. Usually I procrastinate, let me finish this, after that that … But, it’s better to go out NOW, when I want. The result would be that I will be happy, satisfied, not regretting that I miss the sun. Very often we procrastinate things that will take us really a little time. We should do them, when it’s time, not to procrastinate.

This week the challenge is to do what you want NOW. It’s about the things that can be done, not for such that it’s clear that can’t. For example, in my case, to finish the writing of this post now or 30 minutes later after I walked and was in the sun is all the same. BUT there is huge difference in the way I feel if I do what I want or if I procrastinate it for later. The energy of the post is different 🙂 What do you think, did I walk before this post 😀 😀 😀 or the Rose wine makes me happy 😀

Example what is not part of the challenge: I could want to drink coffee in Paris NOW. But this is not real to be done right now. Little things are real, that don’t need planning, and don’t harm anyone, don’t cost you money and time, BUT they do such a big difference of the quality of the life. I really love the topic of “quality of life”. It’s important for me to be happy and pleased mmm 🙂

Share with me in the comments bellow, which are the little things you procrastinate. Use the comments as your diary and after some time you will read what you wrote and what have changed 🙂

If you have never worked out till now, follow this plan:
Month 1 – Beginners’ program.
Month 2, 3, 4 – 90 day program level 2.
Month 5, 6, 7 – again the 90 day program, but level 3.
From month 8, follow the weekly programs as the one below.

If you are on holiday and don’t have equipment, do the RumFit workouts, which are only body weight. These are really high intensive workouts and they are not for beginners!

The program for this week:

Day 1 – strength workout almost without jumps

Levels 3 and 2List with the exercises.

Day 2 – aerobic and strength exercises


Level 3List with the exercises.

Level 2List with exercises.

Day 3 – isometric and stretching exercises

Level 3List with the exercises. If you want, do 3 rounds

Level 2List with the exercises.

Day 4 – HIIT

Level 3List with the exercises.

Level 2List with the exercises.

Day 5 – abs stress

Level 3List with the exercises.

Level 2List with the exercises.

Day 6 – yoga

Day 7 – yoga

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