Goal - minimum 1000 repetitions and 10,000 (10K) steps a day
January, 13th
1836 repetitions
Exercise
|
Repetition
|
Morning
kick-us J
 (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
|
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
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
|
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
January, 16
Repetitions: 1237
Morning:
15 Yoga Poses – https://www.youtube.com/watch?v=rt1bsoOukjI&t=65s
(3 cal. per minute)
|
|
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
|
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
|
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.)
