ninjakawandakangaroo

Halloj,
lång dag idag, studsade upp 05.45 för att få lyckan att köra igång med första passet på mitt nya träningsprogram, kändes bra, jobbigt=bra! Känns som att jag är laddad och förväntansfull för att se vad detta gett för resultat om 9 veckor.Mitt mål är att bli så "uthållig" , smidig och stark i kroppen som möjligt och gärna gå ner i fettprocent några enheter. Idag fick vi hålla på och läsa av och mäta fettprocent på varandra med hjälp av en sk a skin fold caliper på Exercise Planning lektionen. Ställer mig dock ganska kritisk till tillförlitligheten..... bodypod skulle jag vilja säga, men en sån har vi inte tillgång till precis. Jaja håll tillgodo om det är någon som skulle vilja testa på programmet varje fall : ) Har haft lektion om muskler idag också...det är inte lite som ska in i skallen; Psoas, Iliacus, Gluteus, Vastus Lateralis, Adductor Longus.....med mera med mera.... : ) Nu är jag trött i mössan, har inget skoj att skriva idag, ska nanna kudde nu..//nina




Start 2/8 - 3/10

week: 1-4

mon: Cirquit 1 + abdominals
tue: Cardio + Cirquit 5
wed: Cirquit 3 + abdominals
thu: Cardio + arms
fri: Cirquit 2 + abdominals
sat: Cirquit 4 + Cardio
sun: Stretch/rest

week 5 recovery phase

mon: Core
tue: Box
wed: Cardio
thu: Stretch
fri: Rest
sat: Cardio
sun: Rest

week 6-9

mon: Cirquit 1 + abdominals
tue: Cardio + Cirquit 5
wed: Cirquit 3 + abdominals
thu: Cardio + arms
fri: Cirquit 2 + abdominals
sat: Cirquit 4 + Cardio
sun: Stretch/rest

Cirquit 1                                                                    Cirquit 2

20 Burpees/prisonpushups                                            400 m runsprint
20 Kettlebellswings red/5kg                                           30 Boxjumps
20 BallWall                                                                  30 BallWall
20 Boxjumps                                                                x 5 rounds
20 Chinups
20 Deadlifts 50 kg
400 m sprint/treadmill
x 3 rounds

Cirquit 3                                                                    Cirquit 4

30-40 Pushups                                                             100 Pullups
10 Standard longjumps                                                 100 Pushups
40 Squats/bodyweight                                                   100 Squats
20 Kettlebell swings 5kg                                                100 Situps
Skip 3 min                                                                   90 sec Wallsquat
x 5 rounds                                                                 70 sec Singleleg Wallsquat

Cirquit 5                                                                    Cardio

30 Overhead squats                                                     Run/sprints 400 m cirka 2 min 80% max HR 170b/min
30 Chins                                                                     Cycling/sprints       ----------------" "---------------------
30 Kettlebell Swings 5 kg                                              Boxing                  ---------------- " "--------------------
30 Boxjumps                                                                Other CV workout ---------------- " "--------------------
30 Military Press-Olympic Bar
x 3 rounds

Arms                                                                         Core

15 Alternating Shoulderpress                                        20 Stacked foot/staggered hands pushups
15 In & Out Bicepcurl                                                   60 sec Banana Roll alternating sides
15 Two Arm Tricepkickback                                          24 Leaning Crescent Lunges
*repeat                                                                      60 sec Squatrun
                                                                                 max Sphinx pushups
15 Deep Swimmers Press                                            5 repx 10 sec Bow to Boat
15 Full Supination Concentration Curl                           20 Low latheral skaters
max Chairdips                                                            120 sec Lunge & Reach
* repeat                                                                     8 Prisoncell Pushups
                                                                                 30-40 Side Hip n Raise
15 Upright Row                                                            30 Squat X-press
12 Static Armcurl                                                         60 sec Plank to Chaturangarun
15 FlipGrip tricepkickback                                             4rep/both ways Walking Pushups
* repeat                                                                      60 sec Superman/Banana
                                                                                  20 Lunge Kickbackcurl
15 Seated 2 angle shoulder fly                                      60 sec Towelhoppers
15 Crouching Cohencurl                                                max Reach high n under pushups
15 Lying down tricepextension                                      50 Steamengine
* repeat                                                                     60 sec Dreyaroll
                                                                                 60 sec Plank to Chaturanga ISO
15 In n Out straight arm shoulderfly                              60 sec Halfback
15 Congdoncurl                                                           60 sec Table dipleg raise
max Side-tri-rise
* repeat