Sports during Pandemic

Week March 13^th – March 15^th

Friday

Arms WOD: 30 sec. alternating hooks with dumbbells/10 sec. rest – 30 sec. wall pushups/10 sec. rest – 30 sec. clockwise arm swings/10 sec. rest – 30 sec. counterclockwise arm swings/10 sec. rest – triceps kickbacks with dumbbells/10 sec. rest – 30 sec. up and down plank/10 sec. rest – 30 sec. crab walk/10 sec. rest – 30 sec. arm scissors/10 sec. rest – 30 sec. arm pulse with dumbbell/10 sec. rest – 30 sec. knee pushup/10 sec. rest – 20 sec. triceps stretch left/10 sec. rest – 20 sec. triceps stretch right/10 sec. rest

3 Yoga Asana: 33 sec. bow, 33 sec. bridge, 33 sec. extended sight angle left, 33 sec., extended sight angle right, 33 sec.

Bike Riding – 40 minutes

WOD FULL BODY - 3 sets (no rest between exercises/30 sec. rest between of the sets) of: 10 pushups, 15 squat jumps, 15 v-ups, 12 right arm dumbbell swing, 12 left arm dumbbell swing, 20 dumbbell thrusters

Steps for the day: 10 844

Saturday

Bikini Full Body WOD – 30 sec. work/10 sec. rest of: mountain climber – modified burpees – donkey kicks left – donkey kicks right – plank jacks – flutter kicks – Russian twist with a dumbbell – seated in & outs – plie squats with a dumbbell – plank leg up – plank – child’s pose

3 Yoga Asana: 33 sec. bow, 33 sec. bridge, 33 sec. extended sight angle left, 33 sec., extended sight angle right, 33 sec.

WOD #1: 5 min. walk – 12 jumping jacks – 5 min. run – 12 jumping jacks – 5 min. walk – 6 squats and shoulder press (with dumbbells) – 5 min. run – 6 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

Steps for the day: 16 381

Sunday

Recovery day

Steps for the day: 11 761

March, 16^th – March, 22^nd

Monday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

Full body WOD: 30 sec. high stepping/10 sec. rest – 30 sec. side hop/10 sec. rest – 26 rep. alternating, overhead platted lunges/10 sec. rest – 20 rep. donkey kicks left/10 sec. rest – 20 rep. donkey kick right/10 sec. rest – 24 rep. claps overhead with dumbbells/10 sec. rest – 22 rep. alternating adductor stretch in standing/10 sec. rest – 22 rep. plie squats/10 sec. rest – 26 rep. bicycle crunches/10 sec. rest – 1 min. plank/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 24 rep. alternating overhead platted lunges/10 sec. rest – 18 rep. donkey kicks left/10 sec. rest – 18 rep. donkey kicks right/10 sec. rest – 22 rep. claps overhead with dumbbells/10 sec. rest – 20 rep. alternating adductor stretch in standing/10 sec. rest. – 20 rep. plie squats/10 sec. rest – 24 rep. bicycle crunches/10 sec. ret – 1 min. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. child’s pose/10 sec. rest – 30 sec. knee to chest stretch left/10 sec. rest – 30 sec. knee to chest stretch right/10 sec. rest

Steps for the day: 11 581

Tuesday

1 hour Yoga for the Warrior - https://www.youtube.com/watch?v=LRRbfcN29mM

Steps for the day: 15 145

Wednesday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. farmer carry (вместо – walk) – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD - 10 to 9 countdown of: dumbbell swing and dumbbell deadlift

Steps for the day: 15 464

Thursday

WOD #2: 5 min. farmer carry – 3 burpees – 5 min. running with dumbbells – 3 burpees – 5 min. farmer carry – 10 kneeled pushups – 5 min. running with dumbbells – 10 pushups – 5 min. farmer carry – 30 plie squats with overhead triceps extension

Running – 2 km. (I fell down on the 50^th meter but kept running and then walked 2.5 km more)

Steps for the day: 17 925

Friday

Full Body WOD (day 26, Fitness for Women): 30 sec. high stepping/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 22 rep. alternating arm scissors/10 sec. rest – 28 rep. alternating Russian twists with dumbbell/10 sec. rest – 20 rep. reverse crunches/10 sec. rest – 20 rep. plie squats with overhead triceps extension with dumbbell/10 sec. rest – 26 alternating bicycle crunches/10 sec. rest – 28 leg rises/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. butt kicks/10 sec. rest - – 20 rep. alternating arm scissors/10 sec. rest – 26 rep. alternating Russian twists with dumbbell/10 sec. rest – 18 rep. reverse crunches/10 sec. rest – 18 rep. plie squats with overhead triceps extension with dumbbell/10 sec. rest – 24 alternating bicycle crunches/10 sec. rest – 26 leg rises/10 sec. rest – 50 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. child’s pose/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

WOD #3 – 3 sets (nor rest between them) of: 120 m. farmer carry + 30 jumping jacks

Plank – 2 minutes

Steps for the day: 13 879

Saturday

Wod: 3 rounds of three sets each of WOD #3 - 120 m. farmer carry + 30 jumping jacks

Plank – (1) 90 sec.; (2) 60 sec.

50 combo (see above) and 30 biceps curls

Steps for the day: 14 223

Sunday – recovery

Steps for the day: 5000

March 23^rd – 30^th

Monday

8 a.m. (after dog walk and cleaning, before breakfast) - WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m. - Full body WOD: 30 sec. high stepping/10 sec. rest – 30 sec. side hop/10 sec. rest – 26 rep. alternating, overhead platted lunges/10 sec. rest – 20 rep. donkey kicks left/10 sec. rest – 20 rep. donkey kick right/10 sec. rest – 24 rep. claps overhead with dumbbells/10 sec. rest – 22 rep. alternating adductor stretch in standing/10 sec. rest – 22 rep. plie squats/10 sec. rest – 26 rep. bicycle crunches/10 sec. rest – 1 min. plank/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 24 rep. alternating overhead platted lunges/10 sec. rest – 18 rep. donkey kicks left/10 sec. rest – 18 rep. donkey kicks right/10 sec. rest – 22 rep. claps overhead with dumbbells/10 sec. rest – 20 rep. alternating adductor stretch in standing/10 sec. rest. – 20 rep. plie squats/10 sec. rest – 24 rep. bicycle crunches/10 sec. ret – 1 min. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. child’s pose/10 sec. rest – 30 sec. knee to chest stretch left/10 sec. rest – 30 sec. knee to chest stretch right/10 sec. rest

12 p.m. 5 sets of: WOD #3A - 120 m. farmer carry + 30 biceps curls

2 p.m.  3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls

4 p.m. – 3 sets of: 50 pull-over and 50 combo (C.A.)

Steps for the day: 8186

Tuesday

8 a.m. (after dog walk and cleaning, before breakfast) - WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m.

(1)   3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls

(2)   WOD (ABS, advanced): 30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 18 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 16 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

12 p.m. – walk for shopping

1:30 p.m. - 3 sets of: 50 pull-over and 50 combo (C.A.)

Steps for the day: 12 198

Wednesday

8 a.m. (after dog walk and cleaning, before breakfast) - WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m.: 3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls;

WOD (BUTT, advanced): 30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right.

11 a.m.: 40 min. walking at home (by repeating German new words)

  3 p.m. – 30 min. walking at home (by playing with the dog)

Steps for the day: 10 682

Thursday

8 a.m. (after dog walk and cleaning, before breakfast) - WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m.: 3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls;

  1 p.m. - WOD (Arms, Advanced): 20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

4 p.m. – 3 sets of: 50 pullover + 50 combo

Steps for the day:11 806

Friday

8 a.m. (after dog walk and cleaning, before breakfast) – 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m.: 3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls

  1 p.m.: WOD (Thigh, Advanced): 30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbell/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch

Steps for the day: 11 080

Saturday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

10 a.m.: 3 sets of: WOD #3A – 120 m. farmer carry + 30 biceps curls

WOD #4 – 3 sets of: 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

Bikini WOD – 30 sec. work (only donkey kick l/r – 20)/10 sec. rest of: mountain climber – modified burpees – donkey kicks left – donkey kicks right – plank jacks – flutter kicks – Russian twist with a dumbbell  – seated in& outs – plie squats with a dumbbell – plank leg up – plank – child’s pose

Steps for the day:

Sunday

Recovery day

Steps for the day: 10 322

March, 30^th – April, 5^th

Monday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #5 – 4 sets of: 10 reverse crunches + 10 knee pushup + 15 air squats

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

1 hour walk at home

WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

25 minutes walk at home

Steps for the day: 11 355

Tuesday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

Combo walk – 40 minutes (part of it for shopping, the rest – at home)

WOD (ABS, advanced): 30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 12 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 10 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

25 min. walk at home

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

Steps for the day: 10 599

Wednesday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

Combo walk – 30 minutes (part of it for shopping, the rest – at home)

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

WOD (BUTT, advanced): 30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right.

35 min. walk at home

Steps for the day: 9897

Thursday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

1 hour walk at home

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

WOD (Arms, Advanced): 20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

Steps for the day:11 077

Friday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

1 hour walk at home

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

WOD (Thigh, Advanced): 30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbell/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch

Steps for the day: 15 815

Saturday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)  and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls

40 minutes’ walk at home and no rest after it: WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions

Steps for the day: 9296

Sunday – recovery day

Steps for the day: 11 425

April 6^th – 12^th

Monday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs); Full Body WOD: 30 sec. high stepping/10 sec. rest– 30 sec. side hops/10 sec. rest – 26 rep. alternating, overhead platted lunges/10 sec. rest – 20 rep. donkey kicks left/10 sec. rest – 20 rep. donkey kick right/10 sec. rest – 24 rep. dumbbell overhead  press10 sec. rest – 22 rep. alternating adductor stretch in standing/10 sec. rest – 22 rep. plie squats/10 sec. rest – 26 rep. bicycle crunches/10 sec. rest – 1 min. plank/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 24 rep. alternating overhead platted lunges/10 sec. rest – 18 rep. donkey kicks left/10 sec. rest – 18 rep. donkey kicks right/10 sec. rest – 22 rep. claps overhead with dumbbells/10 sec. rest – 20 rep. alternating adductor stretch in standing/10 sec. rest. – 20 rep. plie squats/10 sec. rest – 24 rep. bicycle crunches/10 sec. ret – 1 min. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. child’s pose/10 sec. rest – 30 sec. knee to chest stretch left/10 sec. rest – 30 sec. knee to chest stretch right/10 sec. rest

Steps for the day: 9613

Tuesday

WOD #1: 5 min. walk – 13 jumping jacks – 5 min. run – 13 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs – 46 min., totally/414 ccal burnt); WOD, Abs-advanced:   30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 18 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 16 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

25 minutes salsa dancing

Steps for the day: 10 996

Wednesday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs – 46 min., totally/414 ccal burnt); WOD, Butt-advanced: 30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right.

Steps for the day: 16 310

Thursday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells)

WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls  (no rest between the two WODs)

WOD_Arms: 20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

20 min. salsa

Steps for the day: 14 601

Friday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs – 46 min., totally/414 ccal burnt); WOD, Thighs Advanced: 30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbel 11l/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch

Steps for the day: 11 943

Saturday

WOD_Cross - 3 sets of:  10 knee pushups with shoulder press + 15 squat jumps + 15 v-ups + 12 dumbbell swings left hand + 12 dumbbell swings right hand + 20 pullovers

Steps for the day: 14 403

Sunday

Recovery day

April 13^th – April, 19^th

Monday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs – 46 min., totally

WOD Classics (30 sec. work/10 sec. rest): Jumping Jacks – Chair pose – Pushups – Abdominal Crunches – Step-up onto Chair – Squats with a dumbbell – Triceps Dips – Plank – High Stepping – Lunges – Pushup & Rotation – Side Plank Right – Side Plank Left

Steps for the day: 12448

Tuesday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 30 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions (no rest between the three WODs – 46 min., totally

WOD, Thighs Advanced: 30 sec. high stepping/10 sec. rest – 10 rep. modified burpees/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. side-lying leg lift left/10 sec. rest - 12 rep. side-lying leg lift right/10 sec. rest – 14 rep. alternating side lunges with a dumbbel 11l/10 sec. rest – 12 rep. bottom leg lift left/10 sec. rest - 12 rep. bottom leg lift right/10 sec. rest – 12 rep. jumping squats with dumbbell/10 sec. rest – 12 rep. side leg circles left/10 sec. rest – 12 rep. side leg circles right/10 sec. rest – 16 rep. glute kick back left/10 sec. rest – 16 rep. glute kick back right/10 sec. rest – 6 rep. burpees/10 sec. rest - 12 rep. squats with a dumbbell/10 sec. rest – 10 rep. side-lying leg lift left/10 sec. rest - 10 rep. side-lying leg lift right/10 sec. rest – 12 rep. alternating side lunges with a dumbbell/10 sec. rest – 10 rep. bottom leg lift left/10 sec. rest - 10 rep. bottom leg lift right/10 sec. rest – 10 rep. jumping squats with dumbbell/10 sec. rest – 10 rep. side leg circles left/10 sec. rest – 10 rep. side leg circles right/10 sec. rest – 12 rep. glute kick back left/10 sec. rest – 12 rep. glute kick back right/10 sec. rest – 40 sec. wall sit/10 sec. rest – 30 sec. left quad stretch with wall/10 sec. rest – 30 sec. right quad stretch with wall/10 sec. rest – 30 sec. lying butterfly stretch;

25 min. dance: salsa + cha-cha

Steps for the day: 11 536

Wednesday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 50 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions; WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls (no rest between the three WODs – 46 min., totally)

WOD, Abs-advanced:   30 sec. jumping jacks/10 sec. rest – 30 sec. high stepping/10 sec. rest – 28 rep. alternating cross knee plank/10 sec. rest – 18 rep. cross arm crunches/10 sec. rest – 24 rep. alternating heel touch/10 sec. rest – 18 rep. x-man crunches/10 sec. rest – 20 rep. butt bridge/10 sec. rest – 16 rep. side crunches left/10 sec. rest – 16 rep. side crunches right/10 sec. rest – 20 rep. heels to the heaven/10 sec. rest – 30 sec. v-hold/10 sec. rest – 60 sec. plank/10 sec. rest – 30 sec. skipping without rope/10 sec. rest- 26 rep. alternating cross knee plank/10 sec. rest – 16 rep. cross arm crunches/10 sec. rest – 22 rep. alternating heel touch/10 sec. rest – 16 rep. x-man crunches/10 sec. rest – 18 rep. butt bridge/10 sec. rest – 14 rep. side crunches left/10 sec. rest – 14 rep. side crunches right/10 sec. rest – 18 rep. heels to the heaven/10 sec. rest – 26 sec. v-hold/10 sec. rest – 30 sec. plank/10 sec. rest – 30 sec. cobra stretch/10 sec. rest – 30 sec. lying twist stretch left/10 sec. rest – 30 sec. lying twist stretch right

Steps for the day:  12 675

Thursday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 50 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions; WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls (no rest between the three WODs – 46 min., totally)

WOD_Arms: 20 sec. dynamic chest with dumbbells/10 sec. rest – 30 sec. alternating punches with dumbbells/10 sec. rest – 30 sec. jumping jacks/10 sec. rest – 12 rep. triceps dips/10 sec. rest – 12 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 10 rep. knee pushups/10 sec. rest – 30 sec. alternating hooks with dumbbells/10 sec. rest – 12 rep. up and down plank/10 sec. rest – 30 sec. chest press pulse with dumbbells – 20 sec. arms scissors/10 sec. rest - 10 rep. triceps dips/10 sec. rest – 10 rep. wall pushups/10 sec. rest – 20 sec. arm circles clockwise with dumbbells/10 sec. rest – 20 sec. arm circles counterclockwise/10 sec. rest – 8 rep. knee pushups/10 sec. rest – 20 sec. alternating hooks with dumbbells/10 sec. rest – 10 rep. up and down plank/10 sec. rest – 20 sec. chest press pulse with dumbbells – 30 sec. triceps stretch left/10 sec. rest – 30 sec. triceps stretch right/10 sec. rest – 30 sec. standing biceps stretch left/10 sec. rest – 30 sec. standing biceps stretch right

30 min. passo doble  

Steps for the day: 12 567

Friday

WOD #1: 5 min. walk – 15 jumping jacks – 5 min. run – 15 jumping jacks – 5 min. walk – 7 squats and shoulder press (with dumbbells) – 5 min. run – 7 squats and shoulder press (with dumbbells) – 5 min. walk – 50 combo (tiptoeing and triceps extension with dumbbells) and no rest after it: WOD #4 – 50 pullover +30 (15 each hand) dumbbell snatch + 50 pullovers + 50 dumbbell swing + 50 pullover + 30 plie squats with triceps overhead extensions; WOD #3A – 3 sets of: 120 m. farmer carry + 30 biceps curls (no rest between the three WODs – 46 min., totally)

WOD, body weight – 30 sec. work/10 sec. rest of: burpee, squat and press, mountain climber, squat jump, burpee with renegade rows, plyo lunges, bear crawls, frog jumps, push up to side plank

Steps for the day: 14 395

Saturday

Only walking and stairs (all in total 31 floors) climbing

Steps for the day: 14 873

Sunday

Recovery day

Steps for the day: 11 787

April 20 – 26

Monday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 76 sec. plank

Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross - 15 reps of: pushups with shoulder press; squat jumps, v-us; dumbbell swings with each hand; dumbbell snatch with each hand

Lunch WOD – 20 sec. butterfly-20sec. jumping jacks-20 sec. Spiderman plank – 20 sec. high heels – 20 sec. Russian twists – 20 sec. butt kicks – 20 sec. crunches – 20 sec. wall pushups – 20 sec. standing alternating fingers to toes

2 times – one hour walking at home (combined with reading)

At 4 p.m.: 25 burpees and 70 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 14 946

Tuesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 120 sec. plank

Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross - 15 reps of: pushups with shoulder press; squat jumps, v-us; dumbbell swings with each hand; dumbbell snatch with each hand

Lunch WOD (Butt) 30 sec. high stepping/10 sec. rest – 30 sec. butt kicks/10 sec. rest – 16 rep. squats with a dumbbell/10 sec. rest – 12 rep. donkey kick left/10 sec. rest – 12 rep. donkey kick right/10 sec. rest – 16 rep. butt bridge/10 sec. rest – 14 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 14 rep. alternating mountain climbers/10 sec. rest – 12 rep. left lunge knee hops with a dumbbell/10 sec. rest – 12 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 16 rep. bench glute kick back left/10 sec. rest – 16 rep. bench glute kick back right/10 sec. rest – 16 rep. sumo squats with a dumbbell/10 sec. rest – 12 rep. hip bridge & leg lift left/10 sec. rest – 12 rep. hip bridge & leg lift right/10 sec. rest – 12 rep. jumping squats with a dumbbell/10 sec. rest – 10 rep. donkey kick left/10 sec. rest – 10 rep. donkey kick right/10 sec. rest – 12 rep. butt bridge/10 sec. rest – 12 rep. alternating curtsy lunges with dumbbells/10 sec. rest – 12 rep. alternating mountain climbers/10 sec. rest – 10 rep. left lunge knee hops with a dumbbell/10 sec. rest – 10 rep. right lunge knee hops with a dumbbell/10 sec. rest – 30 sec. flutter kicks/10 sec. rest – 14 rep. bench glute kick back left/10 sec. rest – 14 rep. bench glute kick back right/10 sec. rest – 12 rep. sumo squats with a dumbbell/10 sec. rest – 10 rep. hip bridge & leg lift left/10 sec. rest – 10 rep. hip bridge & leg lift right/10 sec. rest – 30 sec. kneeling lunge stretch left/10 sec. rest – 30 sec. kneeling lunge stretch right

2 times – one hour walking at home (combined with reading)

Dance – Merengue, 22 minutes

At 4 p.m.: 25 burpees and 120 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 16 726

Wednesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 120 sec. plank

Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross - 15 reps of: pushups with shoulder press; squat jumps, v-us; dumbbell swings with each hand; dumbbell snatch with each hand

Lunch WOD (Legs): reverse lunges – 15 reps. per leg; tiptoeing from plie squat – 15 reps.; high-knee jump on a chair – 15 reps. per leg; side lunges - 15 reps. per leg; lifting for calf - 15 reps. per leg; curtsy lunges - 15 reps. per leg; leg lift from side-lying - 15 reps. per leg. (all 170 reps.)

1 hour walking out and 1 hour walking at home (+reading)

At 4 p.m.: 25 burpees (3 min.), 60 sec. plank, 100 jump ropes (50 sec.), and 30 sec. plank

Steps for the day: 17 184

Thursday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 120 sec. plank + Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross - 15 reps of: pushups with shoulder press; sumo squat and triceps curl, Russian twist; dumbbell swings with each hand; dumbbell snatch with each hand (early beginning of work)

Lunch WOD (Arms): 30 sec. alternating hooks with dumbbells/10 sec. rest – 30 sec. wall pushups/10 sec. rest – 30 sec. clockwise arm swings/10 sec. rest – 30 sec. counterclockwise arm swings/10 sec. rest – triceps kickbacks with dumbbells/10 sec. rest – 30 sec. up and down plank/10 sec. rest – 30 sec. crab walk/10 sec. rest – 30 sec. arm scissors/10 sec. rest – 30 sec. arm pulse with dumbbell/10 sec. rest – 30 sec. knee pushup/10 sec. rest – 20 sec. triceps stretch left/10 sec. rest – 20 sec. triceps stretch right/10 sec. rest

Dance – Merengue, 22 minutes

At 4 p.m.: 25 burpees and 120 sec. plank and 100 jump ropes (50 sec.)

1 hour walking out and 1 hour walking at home (+reading)

Steps for the day: 16 385

Friday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 120 sec. plank

Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross - 15 reps of: pushups with shoulder press; sumo squat and triceps curl, Russian twist; dumbbell swings with each hand; dumbbell snatch with each hand (early beginning of work)

Lunch WOD_BurnThighFat (10 sec. rest between exercises): 30 sec. jumping jacks, 30 sec. side hop, 20 sec. side-lying leg lift left, 20 sec. side-lying leg lift right; 20 sec. side leg circles left, 20 sec. side leg circles right, 30 sec. mountain climber, 30 sec. glute kickback left, 30 sec. glute kickback right, 30 sec. frog press, 30 sec. flutter kick, 30 sec. in & outs, 30 sec. squat pulses, 30 sec. step-up onto chair, 30 sec. leg raises, 30 sec. scissors, 30 sec. high stepping, 30 sec. lunges, 30 sec. sumo squat, 30 sec. burpees, 30 sec. knee to chest stretch left, 30 sec. knee to chest stretch right

At 4 p.m.: 25 burpees and 120 sec. plank and 100 jump ropes (50 sec.)

1 hour walking out and 1 hour walking at home (+reading)

Steps for the day: 16654

Saturday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: 5 min. run – 10 sec. jumping jacks – 5 min. walk – 5 10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk – 10 sec. jumping jacks – 5 min. run – 50 reps. Combo – 50 pull overs

Steps for the day: 12 790

Sunday

recovery day

April, 27^th – May, 3^rd

Monday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks – 5 min. walk: 5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 sumo squat and shoulder press, 30 (15 at a side) Russian twist; 30 dumbbell swings (15 with each hand); 30 dumbbell snatch (15 with each hand)

Lunch WOD (30 sec. work/10 sec. rest): jumping jacks – chair-pose – push-ups – abdominal crunches – step-up onto chair – squats – triceps dips – plank – high stepping – alternating lunges – pushup with rotation – side plank left – side plank right – high stepping – mountain climber – abdominal crunches – heel touch – reverse crunches – mountain climber – abdominal crunches – heel touch – reverse crunches – cobra stretch

Afternoon WOD: 25 burpees – 100 rope jumps – 2 min. plank

Steps for the day: 19 362

Tuesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 sumo squat and shoulder press, 30 (15 at a side) Russian twist; 30 dumbbell swings (15 with each hand); 30 dumbbell snatch (15 with each hand)

Lunch WOD (30 sec. work/10 sec. rest): bench glute ick back left – bench glute kick back right – squats – donkey kicks left – donkey kicks right – butt bridge – hip bridge & leg lift left – hip bridge & leg lift right – pilates clamshell left – pilates clamshell right – double knee to chest – alternating quad stretch – mountain climber – plank jacks – side-lying leg lift left – side-lying leg lift right – frog press – flutter kicks - – side-lying leg lift left – side-lying leg lift right – frog press – lunges – left quad stretch with wall – right quad stretch with wall

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Dance – Havana & Lambada & Ricky Martin, 22 minutes

Steps for the day: 18 588

Wednesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs and WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 120 m. farmer carry

Lunch WOD (Arms) – (30 sec. work/10 sec. rest): elbows back – wall push-ups – triceps dips – clockwise arm swings with dumbbells – counterclockwise arm swings with dumbbells – plank taps – plank and reach – crab walk – arm scissors – wall pushups - triceps dips – clockwise arm swings – counterclockwise arm swings – plank taps – plank and reach – crab walk – triceps stretch left – triceps stretch right – standing biceps stretch left – standing biceps stretch right

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 17 532

Thursday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD – 50 squat press + 40 sit-ups + 30 dumbbell swing (with both hands) + 20 kneeled pushups + 10 burpees

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Dance – Cha-cha, 22 minutes

Steps for the day: 18 570

Friday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD – 15 yoga poses (see YouTube)

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 18 357

Saturday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 13 163

Sunday

Recovery day

May, 4^th – May, 10^th

Monday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD – 3 rounds of: 8 squat jumps, 12 pulse lunges left, 12 pulse lunges right, 10 gluteus bridge to butterfly, 8 short crunches, 8 plank-saw

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 15 310

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Tuesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD: 10 minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 30 reps. squat with shoulder press

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 17 443

Wednesday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD: 10 minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 30 reps. squat with shoulder press

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 15 898

Thursday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD: 12 minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 50 reps. squat with shoulder press

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 18 375

Friday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Morning WOD: Cardio - 5 min. run – 10 sec. jumping jacks – 5 min. walk: 6 steps on toes, 6 steps on heels –  10 sec. high heels – 5 min. run – 10 sec. butt kicks –5 min. walk: 6 steps on toes, 6 steps on heels – 10 sec. wall push-ups – 5 min. run – 50 reps. Combo – 50 pull overs

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

Lunch WOD: 15 minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 50 reps. squat with shoulder press

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 12 342

Saturday

When waking up: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank, 100 jump ropes

WOD_Cross(2) - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry

p.m.: 25 burpees and 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 18 921

Sunday

Recovery day

Steps for the day: 19 482

May 11^th – 17^th

Monday

R.T.WOD (butt): 20 pulsing squats, 10 pulsing lunges with a kick back right, 10 pulsing lunges with a kick back left, 10 kick ahead-thigh to the side left; 10 kick ahead-thigh to the side right, 10 squat with gluteus kickback left, 10 squat with gluteus kickback right, 20 alternating side lunges, 20 squats and alternating step left/right, 10 side swings from lying left, 10 side swings from lying right, 10 dog + donkey kick right, 10 dog + donkey kick left, 10 gluteus bridge with left leg up, 10 gluteus bridge with right leg up, 20 gluteus bridge

Morning kick-out: 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

Cross WOD (3): - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry; 50 combo, 50 pullovers

Lunch WOD: 2.540 km. walk + 2.220 km. run + 1.230 km. walk

p.m. WOD: 10:20 minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 50 reps. squat with shoulder press; 25 burpees, 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 14 003

Tuesday

Morning kickout: : 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

R.T.WOD (Abs) - 30 reps of: crunches, swing from sitting, mountain climber with rubber band, cross-crunches, plank + twist at a side, reverse crunches with pulsating, twisting and opening of knees with a band from lying, Russian Twists, mountain climber without bands

Cross WOD (3): - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry; 50 combo, 50 pullovers

Lunch WOD: 5.880 km. power walk

p.m. WOD: 15  minutes of hula hoop, 50 reps. with V-shaped device (inner hips) and 50 reps. squat with shoulder press; 25 burpees, 90 sec. plank and 100 jump ropes (50 sec.)

Steps for the day: 20 103

Wednesday

Morning kickout: : 33 sec. of bow-bridge-extended triangle left and extended triangle right; 25 burpees and 90 sec. plank

R.T.WOD (legs) – 20 squat and jump with dumbbells, 20 wide squat plus alternating hooks with dumbbells, 20 squat and good morning, 24 alternating side lunges with knee-lifting, 20 pulsing dumbbell deadlift

Cross WOD (3): - 30 reps of: pushups with row with a dumbbell (15 with a hand); 30 (15 at a side) Russian twist; 30 dumbbell snatch (15 with each hand); 30 dumbbell swings (15 with each hand); 140 m. farmer carry; 50 combo, 50 pullovers

Lunch WOD: 13 km power walk

p.m. WOD: 25 burpees, 90 sec. plank and 100 jump ropes

Steps for the day: 29 138