сряда, 19 февруари 2020 г.

Golden Triangle

I am very grateful to have my haiku displayed in Golden Triangle Haiku Signs.
falling leaves
in the lake
little fish

падащи листа
в езерото
малки рибки

неделя, 16 февруари 2020 г.

Another Week WOD (Feb., 10th - Feb., 16th)




Monday
Morning: Jumping Jacks - 30 sec., High Stepping - 30 sec., Cross Knee Plank - 28 rep., Cross Arm Crunches - 18 rep., Heel Touch - 24 rep., X Man Crunch - 18 rep., Butt Bridge - 20 rep., Side Crunches Left - 16 rep., Side Crunches Right - 16 rep., Heels to Heavens - 20 rep., V-Hold - 30 sec., Plank - 1 minute, Skipping Without Rope - 30 sec., Cross Knee Plank - 26 rep., Cross Arm Crunches - 16 rep., Heel Touch - 22 rep., X Man Crunch - 16 rep., Butt Bridge - 18 rep., Side Crunches Left - 14 rep., Side Crunches Right - 14 rep., Heels to the Heavens - 18 rep., V-Hold - 26 sec., Plank - 30 sec., Cobra Stretch - 30 sec., Lying Twist Stretch Left - 30 sec., Lying Twist Stretch Right - 30 sec. (rest between exercises - 15 /compared to 30 before/ seconds).
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
1 hour aqua spinning (whole body)











Steps for the day - 19 077

Tuesday
Morning: High Stepping - 30 sec., Butt Kicks - 30 sec., Squats - 16 rep., Donkey Kicks Left - 12 rep., Donkey Kicks right - 12 rep., Butt Bridge - 16 reps., Curtsy Lunges - 14 rep., Mountain Climber - 14 rep., Left Lunge Knee Hops - 12 rep., Right Lunge Knee Hops - 12 rep., Flutter Kicks - 30 sec., Bench Glute Kick Back Left - 16 rep., Bench Glute Kick Back Right - 16 rep., Sumo Squat - 16 rep., Hip Bridge&Leg Lift Left - 12 rep., Hip Bridge&Leg Lift Right - 12 rep., Jumping Squats - 12 rep., Donkey Kicks Left - 10 rep., Donkey Kicks right - 10 rep., Butt Bridge - 12 reps., Curtsy Lunges - 12 rep., Mountain Climber - 12 rep., Left Lunge Knee Hops - 10 rep., Right Lunge Knee Hops - 10 rep., Flutter Kicks - 30 sec., Bench Glute Kick Back Left - 14 rep., Bench Glute Kick Back Right - 14 rep., Sumo Squat - 12 rep., Hip Bridge&Leg Lift Left - 10 rep., Hip Bridge&Leg Lift Right - 10 rep., Kneeling Lunge Stretch Left - 20 sec., Kneeling Lunge Stretch Right - 20 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
Gym: Treadmill - 30 min. and 120 Jumping Jacks (3 sets of: 5 min. walk - 20 jumping Jacks - 5 min. run - 20 Jumping Jacks); 3 sets of: Barbell Thruster - 12 rep., Burpee - 16 rep., Farmer Carry - 120 m., Overhead Platted Lunges - 16 rep., crosstrainer - 20 min. with included 5 rounds of 1 min. up/10 sec. down





Steps for the day - 18 928

Wednesday
Morning: Dynamic chest - 20 sec., Punches - 30 sec., Jumping Jacks - 30 sec., Triceps Dips - 12 rep., Wall Pushups - 12 rep., Arm Circles Clockwise - 20 sec., Arm Circles Counterclockwise - 20 sec., Knee Pushups - 10 rep., Alternating Hooks - 30 sec., Up and Down Plank - 12 rep., Chest Press Pulse - 20 sec., Arm Scissors - 20 sec., Triceps Dips - 10 rep., Wall Pushups - 10 rep., Arm Circles Clockwise - 20 sec., Arm Circles Counterclockwise - 20 sec., Knee Pushups - 8 rep., Alternating Hooks - 20 sec., Up and Down Plank - 10 rep., Chest Press Pulse - 20 sec., Triceps stretch Left - 30 sec., Triceps Stretch Right - 30 sec., Standing Biceps Stretch Left - 30 sec., Standing Biceps Stretch Right - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
1 hour aqua spinning (whole body)






Steps for the day - 18 077

Thursday 
Morning: High Stepping - 30 sec., Modified Burpees - 10 rep., Squats - 16 rep., Side-lying Leg Lift Left - 12 rep., Side-lying Leg Lift Right - 12 rep., Side Lunges - 14 rep., Bottom Leg Lift Left - 12 rep., Bottom Leg Lift Right - 12 rep., Jumping Squats - 12 rep., Side Leg Circles Left - 12 rep., Side Leg Circles Right - 12 rep., Glute Kickback Left - 16 rep., Glute Kickback Right - 16 rep., Burpees - 6 rep., Squats - 12 rep., Side-lying Leg Lift Left - 10 rep., Side-lying Leg Lift Right - 10 rep., Side Lunges - 12 rep., Bottom Leg Lift Left - 10 rep., Bottom Leg Lift Right - 10 rep., Jumping Squats - 10 rep., Side Leg Circles Left - 10 rep., Side Leg Circles Right - 10 rep., Glute Kickback Left - 12 rep., Glute Kickback Right - 12 rep., Wall Sit - 40 sec., Left Quad Stretch With Wall - 30 sec., Right Quad Stretch With Wall - 30 sec., Lying Butterfly Stretch - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
Gym: Crosstrainer (see Tuesday), Kettlebell Love - 3 sets (with kettlebell, of course) of 20 swings, 15 goblin squats, 10 lunges, 5 leg kneeling shoulder press, Treadmill (see Tuesday)









Steps for the day - 18 254

Friday
Morning - 30 sec. work/15 sec. rest of: Jumping Jacks, Wall Sit, Pushups, Abdominal Crunches, Step-ups onto Chair, Squats, Triceps Dips, Plank, High Stepping, Lunges, Pushup and Rotation, Side Plank Right, Side Plank Left
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
1 hour aqua spinning (whole body)






Steps for the day - 17 558

Saturday
Morning - Bench Glute Kick Back Left - 20 sec., Bench Glute Kick Back Right - 20 sec., Squats - 30 sec., Donkey Kick Left - 20 sec., Donkey Kick Right - 20 sec., Butt Bridge - 30 sec., Hip Bridge & Leg Lift Left - 20 sec., Hip Bridge & Leg Lift Right - 20 sec., Pilates Clamshell Left - 20 sec., Pilates Clamshell Right - 20 sec., Double Knees to Chest - 30 sec., Alternating Quad Stretch - 30 sec.
- 33 sec. of the "magical" yoga assanas: bow - bridge - extended side angle right - extended side angle left
1 hour Yoga for the Warrior, Bob Harper (with my doggie, of course!)











Steps for the day - 10 003


Sunday
recovery day 
Steps for the day - 17661

неделя, 19 януари 2020 г.

A Week (3-rd out of 4) for the 1000 rep. challenge

#1000repchallenge
Goal - minimum 1000 repetitions and 10,000 (10K) steps a day

January, 13th  
1836 repetitions
Exercise
Repetition
Morning kick-us J
Fitness for Women: day 16 of 28
(every day - different exercises)
High heels: 30 sec. – 22 rep.; side hope: 30 sec. – 30 rep.; mountain climber: 18+14; squats: 18+16; bird-dog: 18+16; wall pushups: 18+16; but bridge: 18+18; fire hydrate, left: 14+12; fire hydrate, right: 14+12; plank: 60 sec.+30 sec. (6 rep.); but kicks: 30 sec. – 38 rep.; cobra pose: 30 sec. – 3 cal.=3 rep.; child pose: 30 sec. – 3 cal.=3 rep.; knee to chest left and right: 60 sec. (all) = 6 rep.
3 yoga asana for - metabolism boosters, 30 sec. each:
- bow
- gluteus bridge hold
- extended side angle (30 sec. at a side)




                            329




    12
                                           

Aqua Spinning – a part of #1000repchallenge (+cycling)
100 squats on the spinner; 100 pushups 50 left hand twist 50 right hand twist
50 right hand “crawl” 50 left hand “crawl”
50 hands aside + gathering at the center
50 clapping in the water
50 left arm triceps  50 right arm triceps
50 both arms triceps
50 pushups up
50 side pushups
25 behind the sit, left hand rowing
25 behind the sit, right hand rowing
25 right leg rising
25 left leg rising
50 fist-elbow left arm  50 fist-elbow right arm
50 jumps
50 jump and legs pushing (of water)
100 crunches with feet on the handlebar
50 crunches: knees to chest and push with the legs
50 legs’ open-close
                            1000
Walks
(1)    2.400 km. – 3557 steps – 105 cal.
(2)    1.430 km. – 2111 steps – 63 cal.
(3)    3.060 km. – 4779 steps – 136 cal.
(4)    1.970 km. – 4060 steps – 111 cal.
105
63
136
111
Dog Walks  
(1)    Morning: 1.800 km. – 3292 steps – 94 cal.
(2)    Evening:   1.190 km. – 3451 steps – 86 cal.

94
86
Steps for the day – 21 250 (11.850 km)

------------------------------------------------------------------------------------------------------------------------------------------
January, 14th
1634 repetitions
Exercise
Repetition
Morning
15 yoga poses - https://www.youtube.com/watch?v=rt1bsoOukjI&t=65s (3 cal. per minute)
Gym
- exercycle: 10 min. warm-up and 7 rounds: 1 min. up/30 sec. down; TOTAL: 305
- Fitness for Women, day 17 out of 28 (17 min.), /every day the exercises are different; so are the burnt calories=repetitions) TOTAL: 296
High stepping 30 sec.; Jumping Jacks – 30 sec.; heel touch – 20+18; bird-dog – 20+18; standing adductor stretching – 16+14; clapping crunches – 16+14; leg raises – 20+18; flutter kicks 16+16; plank – 1 min. + 30 s.; but kicks – 30 s.; plus stretching: 30 sec. of: cobra stretch, child pose, lying twist left; lying twist right
- HIIT: 1 min. work/30 sec. rest of: farmer carry (120), squats (30), combo: lifting on toes, combined with biceps behind back curl (30), dumbbell snatches (30), squats (30)
- treadmill: 15 min. running (no incline); 1 min. walking (incline 10) – missed to take a photo




                           

       45



                                   





     305



      296 



     210

                           
Walks
- morning (after 15 yoga poses): 2.440 km. – 3581 steps – 107 cal.
- walking to the gym: 1.740 km. – 2709 steps – 77 cal.
- walking (Gym-Moussaghenitza HE): 9.540 km. – 16 054 st. - 453 cal 

107
77
453
Dog Walks
-morning one: 1.770 km. – 2973 steps – 91 cal.
- evening one: 1 km. – 1769 steps – 50 cal.
Steps for the day – 27086 (16.490 km)


91
50

January, 15th
Repetitions 1520
Morning kick-up
Fitness for Women: day 18 of 28 (22 exercises/349 cal./14:53 min.)
Jumping Jacks (30), side hop (30), heel touch (22+20), donkey kick left (18+16), donkey kick right (18+16), burpees (18+16), claps overhead (20+18), flutter kicks (22+20), inchworms (10+8), plank 1 min.+36 sec., skipping without rope (30)
Stretch: 30 sec. cobra pose, 30 sec. child pose, 1 min. lying butterfly stretch
3 yoga asana-metabolism boosters, 30 sec. each:
- bow
- gluteus bridge hold
- extended side angle (30 sec. at a side)




                            333




                                  

                                           12
                                          

Aqua Spinning: 1 hour
                           
600
Walks
(1) – 2.440 km. – 3623 steps – 107 cal.
(2)  – 2.900 km – 4026 steps – 130 cal.
(3)  – 1.320 km – 2434 steps – 69


                                     306
Dog Walks  
Morning: 1.770 km – 2921 steps – 85 cal.
Evening:   0.930 km – 1622 steps – 51 cal.

                                       136
Steps for the day – 14 626 (9.360 km.)
J
January, 16
Repetitions: 1237
Morning:
15 Yoga Poses – https://www.youtube.com/watch?v=rt1bsoOukjI&t=65s (3 cal. per minute)
                     

                                     45

Gym:
Exercycle: 10 min. warm-up; 5 rounds of 60 sec. up and 30 sec. down (alternating grapes)
Fitness for Women: Day 19 of 28 – 330 cal.
HIIT (60 sec. work, 30 sec. rest): farmer carry, dumbbell snatches, pullover, biceps curl, combo (C.A.)
Treadmill: 15 minutes running (no incline) and 15 minutes walking (incline)

                                     179

                                     



                                     330
                                     
                                     200

                                     

                                    101
Walks:
(1) 1.280 km. – 2068 st. – 58 cal.
(2) 1.500 km. – 2170 st. – 65 cal.
(3) 2.620 km. – 4174 st. – 117 cal.


                                        240
Dog Walks:
(1) 1.780 km. – 2948 st. – 83 cal.
(2) 0.910 km. – 1826 st. – 51 cal.

                                       134
Steps for the Day – 13186 (8.09 km.)




January, 17th 
Repetitions - 1285
Morning:
Fitness for Women – Day 20 of 28: 287 cal.
3 Yoga Asana  

                                                287
                                                   12
Aqua Spinning – 60 minutes
(they say that the burnt calories are between 600 and 800 per hour)
                                                 600
Walks:
(1) 1.810 km. – 2849 steps – 81 cal.
(2) 2.760 km. – 5593 steps – 154 cal.

                                             81
                                           154
Dog Walks:
(1) 2.060 km. – 3698 steps – 105 cal.
(2) 0.960 km. – 1608 steps – 49 cal.

                                            105
                                              49
Steps for the day – 13 748 (7.59 km.)

January, 18
Repetitions - 1994
Morning: 381 rep.
Fitness for Women – day 21/28: 369 cal.
3 Yoga Assana


     369                                          
        12
Gym:1009 rep.
Exercycle – 10 minutes warmup and 5 rounds of 60 sec. up/10 (new – before they were 30) sec. down
Body Weight - 3 rounds of:
10 barbell squats, 10 sit-ups, 10 push-ups on knees, 10 dumbbell snatch, 120 (6x20m.) farmer carry
Treadmill: 15 min. running – 10 min. walk/incline 11 – 5 min. running
 
  




274

 

480 





255
                                           
Walks: 459 reps.
(1) 2.430 km. – 3548 steps – 106 cal.
(2) 5.850 km. – 9025 steps – 259 cal.
(3) 2.130 km. – 3275 steps – 94 cal.




  459
Dog Walks: 145 reps.
(1) 1.740 km. – 3215 steps – 91 cal.
(2) 1.000 km. – 1646 steps – 54 cal.

  145

Steps for the day – 20 709 (13.100 km.)

January, 19
Repetitions (recovery day) 1012
Morning:
Fitness for women (360 cal.)
3 Yoga Asana


360
  12
Recovery Day
8x20 farmer carry

 160
Walks:
(1)    2.490 km. – 3682 steps – 109 cal.
(2)    1.420 km. – 2409 steps -  68 cal.
(3)    2.760 km. – 4980 steps – 142 cal.

 319



Dog Walks: 145 reps.
(1) 1.610 km. – 3109 steps – 87 cal.
(2) 1.000 km. – 1646 steps – 54 cal.

 141

Steps for the day: 15826 (9.280 km.)