Great news, allthough I joined the party a little late, I made it to the next round! Last week was the first week of round two. We had our schedule on Tuesday and we must show our progress using our creativity, by posting a picture, a story, a video whatever you want. As long as it shows your progress and creativity. We have to deliver this proof every sunday of the week.
The schedule for the week looked like this
- 45 min Fitness work-out
- 30 min Run
- 30 min Run
1. 45 min fitness work-out
- Warming-up
- 3 rounds of 8 exercises
Rest, 35 seconds active/20 sec relax
After each round a 1 minute break - Challenge of the week
Warming-up
Jump rope 4 x 1 min (if you don’t have a rope, just JUMP!)
Exercises
Exercise 1: Plank reach – 30 seconds
Exercise 2: Deadbug – 30 seconds
Exercise 3: Walking Lunges – 30 seconds
Exercise 4: Split Jumps – 30 seconds
Exercise 5: Push-up with a clap – 30 seconds
Exercise 6: Armsprints – 30 seconds
Exercise 7: Burpees – 30 seconds
Exercise 8: Boat to lowerboat – 30 seconds
Now you can rest for 1 minute. Repeat this round two more times.
Week challenge: How many burpees can you do in 1 minute?
2. 30 min run
- Warming-up for 5 minutes easy running
- 10x running up the hill or stairs for 90-120 seconds. Pause is the time you need to walk back.
- Cooling down for 12-15 min with an easy run
3. 30 min run
Warming up
Knee lifting low 2x20m
knee lifting high 2x20m
hopping with high knees 2x20mRun 8-10 x 4 minutes with 90 seconds active rest between each run
Cooling down with a 10 min easy run.
My result
I created this short movie with a compilation from the results I got with the training during the week.
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