after a lazy day, today my Abs get challenged by a short but hard workout from BeFit...
ABs Typ: Interval Reps: AMRAP Intervall: 30sec
Workout Breakdown:
Single Leg Overhead Lunge (30 Seconds each side)Straight Leg Scissor Crunch (30 Seconds, Alternate Legs)Bicycle (30 Seconds, Alternate Sides)
One Dumbbell Overhead Squat (30 Seconds)
Split Leg Crunch (30 Seconds each side)
Rest Period (30 Second Rest Period)
Circuit 2: Single Leg Overhead Lunge (30 Seconds each side) Straight Leg Scissor Crunch (30 Seconds, Alternate Legs) Bicycle (30 Seconds, Alternate Sides) One Dumbbell Overhead Squat (30 Seconds) Split Leg Crunch (30 Seconds each side) Rest Period (30 Second Rest Period)
Its Friday, so its ZWOW day, but i got visitors so i cant do the current ZWOW 61, so i picked a older one Zwow 9, will give burning Legs and maybe help my shoulders.
Yesterday i got a lazy day, i was out for dinner and didnt have time to do a workout after, and i was to lazy to do it before. So for today i did an old workout from Zuzka.
Complete 3 rounds of this circuit in the shortest amount of time. Write down your time and make sure to beat your own personal best the next time which can be anywhere from 2 days later to 1 month later.
10 reps Weighted Squat Twist (alternating sides) 20lbs dumbbell
10 reps Cross Leg Push Up (alternating sides)
15 reps Cross Body Kick on each leg
10 reps Four Point Punch with Dumbbells 8lbs dumbbells
10 reps Jump Over Bench
Today is Tuesday, Loving fit Day, so its time for me to do Tatis newest Workout... its always challenging for me, im sweating the hell out of me...
You can find Tati hier
Upper Body
Typ: 3 Parts Reps: (Time) Challenge Intervall: Stoppwatch / 2min / 10min
Workout Breakdown:
This workout is in 3 parts
Part 1
Set your Timer
as a stopwatch. There will be 20 rounds of the following Combo. At the
end of all your reps, you will complete a Bonus of 60 Crabs.
3 One Leg Shoulder Press – ( all this counts as 1 round ) – complete 20
After you’ve completed all 20, you can either stop your timer or not ( I didn’t ) – Complete 60 Crabs
Part 2
Set your Timer
for 1 interval of 2 minutes. There is only 1 exercise and you have to
do as many as you can in Proper Form without rushing. You’re really
gonna love this one
Sliding Stretching Spiderman Push-Ups
Part 3
Set your Timer
to count down 1 interval of 10 minutes. There is another combo, after
you’ve completed as many rounds of this combo as you can, there is one
more bonus of 60 Crabs.
1 Unassisted Pull-Up & 3 Push-Back Push-ups
After you’ve completed it, and your timer beeped, complete 60 Crabs.
Heute stand das Zwow von gestern auf dem Plan da ich es gestern verbummelt hatte musste ich heute ran, war gar nicht so schlimm wie ich gedacht hatte, finden koennt ihr das Workout hier
Core + Upper Body
Typ: Time Challenge
Reps: 3 Rounds
Workout Breakdown:
10x RDL Push Up
20x Cross around the world
20x Weighted Reverse Lunge Twist
20x CrossBody Mountain Climbers
30x Side Skips
