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