Monday: Warm up inside. The warm up consisted of different movements of different joints to warm them up slowly. Like little circles with the foot to warm up the ankle.
Then we went outside to do some more exercises.
We has three work posts:
Post 1: 8 thrusters with kettlebell (4 on each arm), 8 rows with kettlebell (4 on each arm) and 8 kettlebell swings.
Post 2: 10 burpees, 10 mountain climbs (To each leg) and 10 jumping lunges.
Post 3: 12 squats, 12 push ups and 12 atomic sit ups.
We work 6 minutes on each post and 1 minute break.
Afterwards we did the plank for 30 sec, then we did 30 sec where we jump in and out with the legs*. Then 30 sec plank and 30 sec where you take right leg under left leg, turn the body and stretch the opposite arm towards the sealing - not an easy task! Then we did some stretches of the largest muscles and the ones we have used the most.
*
Wednesday: A short run of about 1 km in the town. This time we did partner exercises.
We had 4 work posts:
Post 1: TRX work: 7 jumps i can only compare to a dive into a pool (Hold handles in hands, squat down, and then stretch your legs in an explosive movement with the arms out in front of you - Like you are doing a dive) and 7 pull ups while the partner does burpees - switch.
Post 2: Walking lunges with a kettlebell in each hand (About 30 m) while the partner does atomic sit ups - switch.
Post 3: Plank while the partner runs about 100 m - switch
Post 4: 7 jump squats while partner does russian twists - switch
We work for 7 minutes at each post and have one minute break between posts.
After that, we do stretches.
Saturday: Short run in the woods and afterwards a tabata with sprints - 4 minutes of 20 sec work and 10 sec break.
Then we did the exercises:
10 burpees
20 atomic sit ups
30 front squats with a kettlebell
400 m run
50 mountain climbs
400 m run
30 front squats with a kettlebell
20 atomic sit ups
10 burpees
This is just done as fast as possible.
Then we did another tabata - this time with push ups. It we needed a break from push ups, we were allowed to do the plank instead.
And the last thing we did was stretching.
If there is exercises you want to try and you don't know how to execute them, google or youtube it because it is important to do it correctly to avoid injuries :)
Have fun if you want to try this. Each of these routines is about an hour long.
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