moving forward

13.04

тренировка:

5 х 5 вакуумки;

3 рунда:
10 push ups
20 burpees
30 jump squats
40 mount. climbers
50 sit ups

+235 squats

храна:

доза протеин, една ябълка, фурми, сусамов тахан със сока на един лимон

добавки:

2 х Water out

14.04

тренировка:

5 х 5 вакуумки;

2 rounds:

50 sec Slow Burpees+Kicks;
10 sec rest;
50 sec Superman+Toe touches;
10 sec rest;
50 sec Squat and Leg Lift;
10 sec rest;
50 sec Knee tucks and Leg Lifts;
10 sec rest;
50 sec Side plank lift - right;
10 sec rest;
50 sec Side plank lift - left;
10 sec rest;
50 sec Bicycle crunches;
10 sec rest;
50 sec Glute bridges;
10 sec rest;
50 sec Toe touch steps;
10 sec rest;
50 sec Front and Rear Kicks.

+ 240 Squats;

+ P90x Ab Ripper.

храна:

доза протеин, ябълка, фурми, зелена салата със сока на един лимон, репички

добавки:

2 x Water out

15.04

Тренировка:

1) 5 х 5 вакуумки;

2) 4 rounds:
15 Swings @ 12kg
15 Superman
10 One leg bridge (each side)
10 Elevated Hip Raise (each side)

3) 30 sec Leg swings (each side)
30 sec Knee up rotations
30 sec Squats and toe touch kicks
30 sec Line jumps

3 rounds :
1 min Jumping jacks
1 min Flutter kicks
1 min High knees
1 min Burpees
1 min Jumping jacks
20 sec rest

4)
30 sec Static plank
30 sec Side plank - left
30 sec Side plank - right
30 sec Supine plank

10 Slow crunches + 5 Pulses
10 Russian twists
10 Reverse crunches
10 Side plank crisscross crunches (each side)
10 Crossover crunches
10 Windshield wipers

+ 10 min stretch and cooldown

Храна:

овесени ядки с канела и протеин, ябълка, няколко лъжици мед, зелена салата с лук и купа киноа....

Добавки:

2 х Water out