#workoutoftheday

#pyramid of 1,2,3,4,5,6,5,4,3,2,1 reps:
1️⃣ #running 30 meters
2️⃣ fitball leg extension
3️⃣ DB cluster @ 8kg

A total of 36 reps for each exercise.

#fitness #crossfit #mastodonfit #fitodon #highintensityworkout #lowerbodyworkout

#workoutoftheday

Warm-up (5min)
➡️ #poijuggling

#calisthenics week 7;
1️⃣ walk to wall handstand & hold 20s
2️⃣ wide push-up 3x8
3️⃣ hanging L-sit hold 30s
4️⃣ negative pull-up 3x4
5️⃣ wide squat 3x15
6️⃣ dips 3x5
7️⃣ hollow hold 3x30s

#juggling #fitness #fitodon #poi

#morningrun #workoutoftheday #runnersofmastodon #running #fitodon

I couldn't do the calisthenics #workoutoftheday as I originally planned because my bicep hurts. I still have major DOMS from Thursday's circuit training.

Anyway I had to bring my son to a birthday party, so I did 16km by bike instead (4x4km).

Workout ✔️

#cycling #momslife #fitness #fitodon

#workoutoftheday #circuittraining

A short session today, since it was last time until september and we had a small party afterwards.

2x45s:
1️⃣ squat + medicine ball throw @ 3kg
2️⃣ band tricep extension @ 10kg
3️⃣ single-leg glute bridge
4️⃣ bicep curl @ 6kg
5️⃣ battle rope
6️⃣ plank on step up & down
7️⃣ single leg squat
8️⃣ shoulder press
9️⃣ 180 degrees jump
🔟 oblique ankle touch

The group decided to continue the class outside during summer, even if the instructor won't be present

#fitness #fitodon

#calisthenics week 6
#workoutoftheday

1️⃣ wall handstand 30s
2️⃣ push-up 3x8
3️⃣ hanging leg raise 3x8
4️⃣ pull-up hold 2x10s
5️⃣ chair dips 3x12
6️⃣ lying leg raise 3x12
7️⃣ forward lunge 3x12

Back to 2x10s for the pull-up hold, damn! The handstand hold against the wall is getting easier though.

#fitness #fitodon

#workoutoftheday #crossfit
Time cap of 30min, + 2min rest after each lap

X4:
1️⃣ burpees x11
2️⃣ weighted reverse lunge x10 @ 8kg
3️⃣ clean and press x5 @ 8kg
4️⃣ double-unders x20
5️⃣ suspension squat jump x12
6️⃣ step-up x16
7️⃣ suspension jumping jack x29

5th lap:
1️⃣ x11
2️⃣ x10 @ 8kg

Most DUs were 1 or 2 reps but once I achieved 5 consecutive reps 🤩

#fitodon #highintensityworkout #lowerbodyworkout

#workoutoftheday #running #parkrun

I met some hard working sheeps today. The municipality regularly makes use of them to maintain the grass in the park.

Also the "Armageddon" boat gave me a welcome smile.

#fitodon #fitness #runnersofmastodon

#calisthenics week 5
#workoutoftheday

1️⃣ wall handstand 30s
2️⃣ push-up 3x8
3️⃣ hanging leg raise 3x8
4️⃣ pull-up hold 20s
5️⃣ chair dips 3x12
6️⃣ lying leg raise 3x12
7️⃣ forward lunge 3x12

Focusing on form during #pushups. I do them on my toes and go down until I briefly touch the ground.
However I am still so weak that in order to avoid failure I do 2 reps and then take a 20-30s break.

The progress for today has been on the pull-up hold. I could stay in the position for 20s

#fitness #fitodon

#circuittraining #workoutoftheday

2x45s, 2x30s:
1️⃣ elevated lunge pulse (step)
2️⃣ inchworm
3️⃣ lateral lunge
4️⃣ punching bag
5️⃣ obstacle jump
6️⃣ oblique crunch @ 8kg
7️⃣ squat jump
8️⃣ lats pull-down @ 10kg
9️⃣ step jump
🔟 lying leg raise

#mastodonfit #fitodon #highintensityworkout

#calisthenics week 5
#workoutoftheday

1️⃣ wall handstand 30s
2️⃣ push-up 3x8
3️⃣ hanging leg raise 3x8
4️⃣ pull-up hold 10s (x2)
5️⃣ chair dips 3x12
6️⃣ lying leg raise 3x12
7️⃣ forward lunge 3x12

Exercise 1 was... interesting. It brought back my childhood memories and holding it for 30s was more difficult than I imagined. I enjoyed it though!

Push-ups on toes are sadly still challenging for me. I went to failure last rep on first 2 sets, then had to take breaks every 1-2 reps on last set.

#fitness

#runstreak 2 after calf rehab.

I hate being back to square 1. I hate that my overall #fitness level is not like it used to be. I hate that I gained some weight.

I feel like crap, but I am thankful that I get the opportunity to build my strength and endurance again.
I am happy that my calf didn't bother me.
I love that I can teach my kids how to bounce back. I want to live healthy by their side for as long as possible.

#running #runningmotivation #parkrun #workoutoftheday #fitodon #mastodonfit

#workoutoftheday #ballet #barre

I can't believe this is a beginner workout! I am indeed out of shape but still. How can anyone possibly do 7 min of crunches, bicycle crunches & planks with only 10s breaks between exercises lasting 1min each? 😵

#fitodon #mastodonfit #fitness

#workoutoftheday #calisthenics

Strength (x3):
1️⃣ elevated pike walk (x8)
2️⃣ knee push-up (x12)
3️⃣ hanging knee raise (x12)
4️⃣ TRX pull-up (x12)
5️⃣ commando (x12)
6️⃣ air squat (x15)

Finisher:
*️⃣ mountain climbers [30s]

Same session I did on Tuesday but push-ups were harder today.
Tomorrow I'm going to do another workout from the pumatrac app and I need to plan next week.

#fitodon #mastodonfit #fitness

#workoutoftheday #boxing

Today I tried the #pumatrac app with Rock Your Body by Takkies Dinwiddy

Circuit 1:
1️⃣ quick feet with straight punches 45s
2️⃣ rotating jumping jacks 45s
3️⃣ high forward kicks 45s
4️⃣ rotating punches & tuck jump 30s
5️⃣ squat to side kick 45s

Circuit 2:
6️⃣ plank & shoulder tap 45s
7️⃣ rotating punches & jumping jacks 45s
8️⃣ squat pulse 60s
9️⃣ side shuffle taps 45s
🔟 high knees 30s
11 reaching sumo squat 45s

Session (x2):
Circuit 1 (x2)
Rest 60s
Circuit 2

#fitness #hiit

#workoutoftheday #calisthenics
Strength (x3):
1️⃣ elevated pike walk (x8)
2️⃣ knee push-up (x12)
3️⃣ hanging knee raise (x12)
4️⃣ TRX pull-up (x8)
5️⃣ commando (x12)
6️⃣ air squat (x15)

Finisher:
*️⃣ mountain climbers [30s]

Yesterday I went for a day trip with my son's class to the forest. We walked a lot and did a scavenger hunt, so I count that as a workout 😅.
If all goes well tomorrow morning I'll wake up at 6 to go running. It's been 6 weeks since my last one 😟

#mastodonfit #fitodon #fitness

Getting back to a more regular training schedule but it's hard to find the motivation when forbidden to workout as I'd like to. Calf is not hurting anymore but the range of motion is still limited.

And I can't do any high impact or high intensity exercises 😩. Patience is not my strongest point, I have to admit.

So today's workout was lower body rehab exercises + calisthenics tokyo week 3
https://calisthenics.jp/free-program/week3-4/

#workoutoftheday #fitness #calisthenics #rehab #lowimpact #fitodon #mastodonfit

I did half #Murphy workout today.
800m run, 50 pull ups, 100 push-ups and 150 squats.

Finished at ~38 minutes, missed the second 800m run. Used appropriate scaling option for each exercise (bands, knees).

#kangaroo #wod #workoutoftheday #crossfit

#workoutoftheday

Since I'm strictly forbidden any lower body work besides my PT exercises for the next 4 weeks I take this opportunity to start #calisthenics .
I've always wanted to increase my upper body strength but being a woman I can't just go all manly about it and leave the lower body out. Now I simply don't have any other choice 😎

I'm doing this free 8 weeks program.
https://calisthenics.jp/free-program/

Scapula push-ups got me shaking like in barre 😲

#fitness #fitodon #mastodonfit

Had to cut my run short today because I pulled a muscle in my right calf. It started to bother me at km 3 and just before km 8 I had to stop because of the pain. Hopefully some rest will fix it.
Do you know how long should I rest? I can move normally, though it's a bit painful

#running #parkrun #runnersofmastodon #workoutoftheday #fitness #fitodon #mastodonfit