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)

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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.)

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