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Tänään on 2021-08-01 00:36:20

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Aloita uusi ketju  Vastaa viestiin  [ 268 viestiä ]  Mene sivulle Edellinen 13 4 5 6 714 Seuraava
Julkaisija Viesti
ViestiLähetetty: 2021-03-14 21:10:17 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 26 min Matka: 1,6 km Askelien lukumäärä: 2 403
  • Wake-up endorphins 25 min 4 s
  • Kahvakuula 1 min 25 s
  • Lower Body Stretching Routine 15 min 52 s
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 68 - Lower Body Stretching Routine
You probably are feeling a bit sore and tired after the hard workouts of this week, but don't worry. Today we are taking it nice and slow. Stretch, breathe, relax and focus.
This is a lower body stretching routine and you can do this after every leg focused workout or just in your rest days! The main focus of this routine is hamstring and quadriceps stretch and after these 15 minutes, your legs will be grateful to you for pain relief!

Duration: 15min
Fitness Level: Beginner
Category: Stretching
Equipment needed: None

Exercises
1. One leg knee to chest
2. One leg knee to chest
3. Quad stretch
4. Quad stretch
5. Bend over Hamstring stretch
6. Bend over Hamstring stretch
8. High lunge
9. Deep lunge
10. Hamstring stretch
11. High lunge
12. Deep lunge
13. Hamstring stretch
15. Wide legs stretch
16. One leg side stretch
17. One leg side stretch
18. Bend over stretch
19. Knee to chest
20. Supine twist
21. Inner tight stretch
22. Knee to chest
23. Supine twist
24. Inner tight stretch
25. Quadriceps stretch
26. Quadriceps stretch
27. Frog stretch
28. Hamstring stretch one foot on top of the other
29. Hamstring stretch foot on top of the other

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-16 21:49:51 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
Unohdin kirjata eiliset. No, nyt on sitten kaksi päivää:

  • Kävely 28 min Matka: 1,9 km Askelien lukumäärä: 2 711
  • HIIT 28 min 53 s
  • Before Bed Yoga 11 min 42 sek

  • Kävely 25 min Matka: 1,6 km Askelien lukumäärä: 2 345
  • Strength Endurance Workout 31 min 28 sek
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 69 - Strength Endurance Workout
Sweat it out, time to kick-off the day together with Ruta.


Full Body Strength Endurance
This full-body workout is targeted on improving exercise technical endurance, body control, and deep muscles working potential. This training will include a lot of breathing techniques that will help to get easier through this.
We will have two rounds of exercise combinations that are designed to have enough recovery in different muscle groups but still complement each other to reach optimal muscle work.

Duration: 28min
Fitness Level: Beginner
Category: Home Workout
Equipment needed: None, BodyWeight
Exercises, 15sec rest between each
1.1 Knee-shoulder rolling 1min
1.2 Knee rounding (5x/side) 1min
1.3 Standing half-forward fold 30s
1.4 Bent leg back&front 30s
1.5 Cross touch & reach 30s
1min each, 15 s rest between each exercise. 2 ROUNDS for these
2. Arm circling in a sumo position
3. Inch-warm to push-up to double-squat jumps
4. L-stretch push-ups, 25s/side
5. Low sumo-squat to toe stretch
6. Long pulse-lunge side switching with mini-jump
7. Single leg hip-thrust with lifted leg, 25s each leg
8. Single-arm plank with pull-downs (can be done on one knee)
9. Bear walk and shoulder taps
10. Back rolls and double reaches
11. Toe-cross reaches

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-17 18:44:01 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 36 min Matka: 2,3 km Askelien lukumäärä: 3 408
  • Ajoa pluspyörällä 1 h 5 min 33 s Matka: 13,9 km
  • Geokätköily Löydetty: "Eetunraitti", "Niihaman liityntäpysäköintialue", "Suomen luontoa: sinisorsa" Kesto: 26 min 6 s Matka: 0,4 km
  • Strong Arms Yoga , Before Bed Yoga 33 min 38 s

Lainaa:
Day 70 - Strong Arms Yoga
Strong Arms Yoga
This energizing yoga session is focused on our arms and core. A lot of downward facing dogs, mixed with planks and isometric exercises! Recommended doing in the morning, because you will weel that extra energy boost after this routine! Strong arms and engaged core it is!

Duration: 25 min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Yoga mat
1. Hand clenching
2. Wrist joint rotation
3. Elbow rotation
4. Cat - cow pose
5. Floating table pose
6. Plank
7. Downward Facing dog
8. Child's pose
9. Seated wrist joint stretching
10. Downward Facing dog
11. Plank and chaturanga
12. Baby cobra
13. Downward Facing dog
14. Plank and chaturanga
15. Upward Facing dog
16. Locust pose
17. Child's pose
18. Downward Facing dog
19. Plank and chaturanga
20. Upward Facing Dog
21. Downward Facing dog
22. Superman pose
23. Sphinx pose
24. Child's pose
25. Plank
26. Single-arm high plank (L+R)
27. Side plank + variation (L+R)
28. Child's pose
29. One-Legged Downward facing dog to knee crunch
30. High lunge
31. Warrior 2
32. Reverse Warrior
33. Half-moon pose
34. Warrior 2
35. Downward facing dog
36. Plank and chaturanga
37. Upward-Facing dog
38. Downward facing dog
39. One-Legged Downward facing dog to knee crunch
40. High lunge
41. Warrior 2
42. Reverse Warrior
43 Half-moon pose
44. Warrior 2
45. Downward facing dog
46. Plank and chaturanga
47. Upward-Facing dog
48. Child's pose
49. Triceps stretch

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-18 19:31:22 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 45 min Matka: 2,8 km Askelien lukumäärä: 4 245
  • Geokätköily Löydetty: "Zipriina was here"
  • Strength Challenge 27 min 3 sek
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 71 - Strength Challenge
Dumbbells only workout today!
But remember, you can use water bottles or any weights you've got at home. Improvise!
You can use the same weight for every move or have one set of heavier/lighter for upper body movements.
Challenge yourself!

Duration: 27 min.
Fitness Level: Beginner to Advanced
Category: Strength Workout
Equipment needed: Dumbbells x 2 (for a lighter option you can use waterjugs)
Exercises:
1. Reverse lunge
2. Squat overhead press
3. Bicep curl + Arnold press
4. Push up + Plank knee in
5. Rear delts + Front rise
6. Row + Triceps kickback
7. Chest press + Leg raise
8. Russian twist




_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-19 18:01:59 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 30 min Matka: 2,1 km Askelien lukumäärä: 2 937
  • HIIT 21 min 54 s
  • Before Bed Yoga , Flexibility Yoga 37 min

Lainaa:
Day 72 - Flexibility Yoga
Flexibility improves mobility, posture, muscle coordination, reduces the risk of injuries and muscle soreness.
It mainly increases your range of motion and makes it easier for you to perform certain exercises.
Becoming more flexible takes patience. Work on your flexibility. Often. And not just physically. Flexibility takes a lot of focus, mental strength and persistence before you actually achieve the position you are aiming for. So stick at it. And keep practicing. Your training will thank you.

Duration: 25min
Fitness Level: Beginner
Category: Yoga
Equipment needed: Mat
Poses :
1. Mountain pose
2. Standing Spine Twists
3. Standing Dynamic Side Stretch
4. Godess pose
5. Wide-leg Forward Fold
+variations
6. Godess Twist
7. Malasana
8. Child's pose
9. Cow Face pose
10. One-side low squat
11. Low Lunge
12. Reverse Warrior
13. Leg Stretches
14. Downward-facing Dog pose
15. Three-legged Dog pose
16. Pigeon pose
17. Downward-facing Dog pose
18. Frog pose
19. Butterfly pose
20. Leg stretches
21. Figure 4
22. Happy Baby pose
23. Savasana


_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-20 20:06:24 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 22 min Matka: 1,4 km Askelien lukumäärä: 2 072
  • Isometric Workout 24 min 57 sek
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 73 - Isometric Workout
Today we've got an isometric workout with Davis!
At first these workouts might seem easy, but they really aren't, so be prepared and let's dive right in!

Duration: 24 min
Fitness Level: Any
Category: Strength
Equipment needed: Yoga mat
1. Warmup 5min
2. Plank 30sec
3. Side plank 30sec
4. Other side 30sec
Rest 1min
5. Plank 30sec
6. Side plank 30sec
7. Other side 30sec
Rest 1min
8. Back plank 30sec
9. R leg bridge hold 30sec
10. L leg bridge hold 30sec
Rest 1min
11. Back plank 30sec
12. R leg bridge hold 30sec
13. L leg bridge hold 30sec
Rest 1min
14. On knees
15. L arm R leg up&hold 30sec
16. R arm L leg up&hold 30sec
17. High plank 30sec
Rest 1min
18. L arm R leg up&hold 30sec
19. R arm L leg up&hold 30sec
20. High plank 30sec
21. Cooldown 5min

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-21 16:11:25 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 21 min Matka: 1,4 km Askelien lukumäärä: 2 067
  • Movement Flow 24 min 59 sek
  • Wake up Endorphins 28 min 55 sek
  • Kahvakuula 1 min 28 sek
  • Before Bed Yoga 11 min 42 sek

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-22 20:24:10 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
Kävely 31 min Matka: 2,1 km Askelien lukumäärä: 2 977
HIIT 25 min 55 s
Before Bed Yoga 11 min 42 sek

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-23 19:19:51 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 20 min Matka: 0,9 km Askelien lukumäärä: 2 000
  • Pyöräily 35 min 38 s Matka: 7,4 km
  • Geokätköily Löydetty: "Pikkupukin pelastus", "pubikätkö"
  • Deep Muscle Workout 25 min 3 sek
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 76 - Deep Muscle Workout
We got a deep muscle workout today!
These are the muscles that people often forget about, but not with the 90-day challenge.

Let's make them work and improve!


Duration: 25 min
Fitness Level: Any
Category: Muscle Strength & Endurance
Equipment needed: Yoga mat
Exercises:
On back
1. Left leg raise
2. Left leg hold
3. Right leg raise
4. Right leg hold
Rest 1min
5. Left leg raise 45* and rotate outwards
6. Right leg raise 45* and rotate outwards
7. Left leg raise 45* and rotate inwards
8. Right leg raise 45* and rotate inwards
Rest 1min
On sides
9. Left leg raise
10. Left leg raise&hold
30sec rest
11. Right leg raise
12. Right leg raise&hold
1min rest
13. Left leg raise&rotate inwards
14. Left leg raise&rotate outwards
30sec rest
15. Right leg raise&rotate inwards
16. Right leg raise&rotate outwards
1min rest
On sides inner leg
17. Left leg raise
18. Left leg hold
30sec rest
19. Right leg raise
20. Right leg hold
1min rest
21. Left leg rotation inwards
22. Left leg rotation outwards
30sec rest
23. Right leg rotation inwards
24. Right leg rotation outwards
1min rest
On back
25. Bridge lift
26. Bridge hold
30sec rest
27. Right leg up bridge
28. Hold
30sec rest
29. Left leg up bridge
30. Hold
NAMASTE

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-24 18:26:31 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 39 min Matka: 2,6 km Askelien lukumäärä: 3 723
  • Geokätköily Löydetty: "Pirkkahalli", "Puucee
  • Pyöräily 1 h 19 min 44 s Matka: 16,6 km
  • Before Bed Yoga + Relaxing Yoga Flow 33 min 37 s

Lainaa:
Day 77 - Relaxing Yoga Flow
This full-body yoga routine will strengthen deep muscles, calm mind and will cause an influx of energy.
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward facing dog, and many more!

Movements:
1. Neck movement (Greeva Sanchalana)
2. Seated Cat- Cow pose (Marjaryasana/Bitilasana)
3. Seated Twist
3. Side stretch with variation
4. Hand clenching (Mushtika Bandhana)
5. Wrist joint rotation (Manibandha Chakra)
6. Supine Knees to Chest pose (Apanasana)
7. Knee rotation in Supine Knees to Chest pose
8. Reclining Pigeon Pose (Supta Kapotasana)
9. Lying Hamstring Stretch
10. Bridge pose (Setu Bandha Sarvangasana)
11. Windshield Wipers
12. Cat- Cow pose (Marjaryasana/Bitilasana)
13. Downward-Facing Dog (Adho Mukha Svanasana)
14. Downward-Facing Dog with ankle touch (Adho Mukha Svanasana)
15. Plank
16. Sphinx pose
17. One-legged Down Dog with knee bend (Eka Pada Adho Mukha Svanasana)
18. Lunge with easy twist
19. High lunge
20. Warrior 2 (Virabhadrasana II)
21. Reverse Warrior (Virparita Virabhadrasana)
22. Warrior 2 (Virabhadrasana II)
23. Half Moon Pose (Ardha Chandrasana)
24. Warrior 2 (Virabhadrasana II)
25. Downward-Facing Dog (Adho Mukha Svanasana)
26. One-legged Down Dog with knee bend (Eka Pada Adho Mukha Svanasana)
27. Lunge with easy twist
28. High lunge
29. Warrior 2 (Virabhadrasana II)
30. Severse Warrior (Virparita Virabhadrasana)
31 Warrior 2 (Virabhadrasana II)
32. Half Moon Pose (Ardha Chandrasana)
33. Warrior 2 (Virabhadrasana II)
34. Downward-Facing Dog (Adho Mukha Svanasana)
35. Balancing table pose with twist (Dandayamana Bharmanasana)
36. Thread the needle with gate pose
37. HappyBaby pose (Ananda Balasana)
38. Child's pose (Balasana)

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-25 16:38:44 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 27 min Matka: 1,8 km Askelien lukumäärä: 2 550
  • A Full Body Challenge 29 min 12 sek
  • Before Bed Yoga 11 min 42 sek

Full Body Challenge on ollut aiemminkin, joten en kopio sitä.

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-26 18:04:15 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 31 min Matka: 2,1 km Askelien lukumäärä: 3 003
  • HIIT 23 min 11 s
  • Morning Wake Up Yoga + Before Bed Yoga 31 min 37 s

Lainaa:
Day 79 - Morning Wake Up Yoga
Gentle Morning Wake Up - Beginners Yoga
Gentle yoga is a great way to slow down, connect with your body, and calm your mind. This practice is ideal for anyone new to yoga, but everyone will enjoy this opportunity to move your body, breathe deeply and simply feel good.


This practice wakes up the brain, strengthens the back, stretches the knees and ankles.

Duration: 20min
Fitness Level: Beginner
Category: Hatha
Equipment needed: Mat
Poses :
1. Easy Pose / Sukhasana
2. Breathing exercise
3. Seated Side stretching
4. Seated Spine Twists
5. Ankle Warm up exercise
6. Wrist Warm up exercise
7. Neck stretches
8. Shoulder stretches
9. Cat and Cow pose
10. Malasana
+ variations
11. Butterfly Pose / Baddha Konasana
12. Lord of The Fishes pose
13. Low lunge
14. Reverse warrior
15. Bridge Pose
16. Corpse Pose / Savasana
+ leg stretches

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-27 20:01:46 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 18 min Matka: 1,2 km Askelien lukumäärä: 1 766
  • Lankku 1 min
  • Pyöräily 1 h 24 min 54 s Matka: 18,7 km
  • Geokätköily Löydetty: "Mikkolanpuisto", "Sininen ajattelija - Adventure Lab bonus"
  • Kahvakuula 1 min 21 s
  • Upper Body Workout 24 min 35 sek
  • Before Bed Yoga 11 min 42 sek

Lainaa:
Day 80 - Upper Body Workout
Welcome to your Full Upper Body Workout!
This workout mainly involves upper body - neck, chest, shoulder, triceps, back and abdominal muscles, and muscle chains. The purpose of the session is to increase muscle strength and endurance.

These exercises will also improve your posture. This workout can be done 3-5 times a week because the workload is not that big and the exercises are performed with bodyweight only.


Duration: 25 min
Fitness Level: Beginner
Category: Muscle Endurance
Equipment needed: None
Exercises
Neck
1. Lying on stomach, up/down (1 min)
10 seconds rest
2. Side raises (1 min)
10 seconds rest
3. Side raises (1 min)
10 seconds rest
4. Lying on back, up/down (30 sec)
10 seconds rest
5. Lying on back, rotation (30 sec)
10 seconds rest
Chest & Shoulders & Triceps
6. Pushups from elbows (30 sec/side)
7. Pushup hold on the top (30 sec)
10 sec rest
Back
8. Separate sides leg&arm raise (1 min/side)
9. Alternating leg & arm raise (30 sec)
11. Upper body hold (30 sec)
1min rest
Chest & Shoulders & Triceps
12. Pushups half/full (30 sec)
13. Pushup hold at the bottom (20 sec)
10 sec rest
Back
14. Upper back raise (1 min)
15. Leg raise (1 min)
16. Hold both (30 sec)
1min rest
Chest & Shoulders & Triceps
17. Slow down, explosive up pushup (30 sec)
18. Pumping pushup (15 sec)
19. Hold on top (30 sec)
1min rest
Back
20. Swimming (30 sec)
21. Close/wide (30 sec)
22. Hold both 30 sec)
30 sec rest
Abs
23. Split sit getups (1 min)
15 sec rest
24. Shoulder rotation (30 sec/side)
15 sec rest
25. Leg crunches (30 sec)
15 sec rest
26. Leg pedal (30 sec)
15 sec rest
27. Legs up torso twist (30 sec)
15 sec rest
28. Plank (1min)

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-28 20:22:14 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 19 min Matka: 1,3 km Askelien lukumäärä: 1 899
  • Wake-up Endorphins 25 min 56 s
  • Abs & HIIT 17 min 56 s
  • Before Bed Yoga 11 min 42 sek

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-29 20:28:07 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 51 min Matka: 3,5 km Askelien lukumäärä: 4 879
  • HIIT 22 min 34 sek
  • Morning Yoga 11 min 41 sek, Before Bed Yoga 11 min 42 sek

Lainaa:
Day 82 - Your Morning Yoga Routine
This full-body yoga routine will strengthen deep muscles, wake you up in the morning and cause an influx of energy.
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward-facing dog, and many more!

Movements:
1.Windshield wipers
2. Knee to chest
3. Spinal twist
4. Hamstring stretch
5. Knee to chest
6. Spinal twist
7. Hamstring stretch
8. Cat- cow
9. Thread the needle with bridge pose
10. Side stretch
11. Deep lunge
12. Easy twist
13. Downward facing dog
14. Thread the needle with bridge pose
15. Side stretch
16. Deep lunge
17. Easy twist
18. Downward facing dog
19. One leg down dog
20. High lunge
21. Warrior 2
22. Reverse warrior
23. Front warrior
24. Warrior 2
25. High lunge
26. Downward facing dog
27. One leg down dog
28. High lunge
29. Warrior 2
30. Reverse warrior
31. Front warrior
32. Warrior 2
33. High lunge
34. Downward facing dog
35. Seated spinal twist
36. Side stretch
37. Breathing exercise

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


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ViestiLähetetty: 2021-03-30 19:22:28 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 21 min Matka: 1,3 km Askelien lukumäärä: 1 997
  • Pyöräily 2 h 2 min 55 s Matka: 27,4 km
  • Enforced Pilates 28 min 58 s
  • Geokätköily Löydetty: "Mediapolis".
  • Before Bed Yoga 11 min 42 sek


Liitteet:
Kohmankaari2.jpg
Kohmankaari2.jpg [ 118.37 KiB | Katsottu 2228 kertaa ]

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva
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ViestiLähetetty: 2021-03-31 19:25:02 
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Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
  • Kävely 1 h 40 min 53 s Matka: 5,4 km Askelien lukumäärä: 8 000
  • Geokätköily Löydetty: "Puistotoukka: Järvensivunpuisto", "Järvensivun Isä"
  • Before Bed Yoga 11 min 42 sek Balance Yoga 24 min 16 sek

Lainaa:
Day 84 - Balance Yoga
Are you ready for a chill day and a bit of Yoga action? We sure hope so! Let's finish this week strong!
This routine will be suitable for the early hours of the morning, as it will help to calmly awaken the whole body, as well as strengthen it with yoga poses such as warrior 2, one-legged downward-facing dog, and many more!

Movements
1. Cat - cow pose
2. Thread the needle with bridge pose
3. Side stretch
4. Thread the needle with bridge pose
5. Side stretch
6. Downward facing dog
7. Plank to chaturanga
8. Baby cobra
9. Downward facing dog
10. Walk to the top of the mat
11. Forward fold
12. Halfway lift
13. Forward fold
14. Halfway lift
15. Forward fold
16. Rise to mountain pose
17. Chair pose
18. Chair pose with side twist
19. Back to chair pose
20. High lunge
21. Warrior 2 with toe lift
22. Reverse warrior
23. Triangle pose
24. Warrior 3
25. Back to Warrior 2
26. High lunge
27. Downward facing dog
28. Plank to chaturanga
29. Baby cobra
30. Downward facing dog
31. Walk to the top of the mat
11.-27. Once again
32. One Leg Downward facing dog
33 High lunge
34. Warrior 3
35. Diver pose
36. High lunge
37. Downward facing dog
33.-38
39. Child's pose
40. Boat pose
41. Side plank with tree pose
42. Wild thing
43. Boat pose
44. Side plank with tree pose
45. Wild thing
46. Child's pose + side stretches
47. Pigeon pose
48. Pigeon pose
49. Downward facing dog + Upward facing dog
50. Cat - cow
51. Seated forward fold
52. Spinal twist
53. Seated forward fold
54. Spinal twist
55. Namaste


_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


Ylös
   
ViestiLähetetty: 2021-04-01 16:31:04 
Poissa
aktiivikarppi
aktiivikarppi
Avatar

Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
Kävely 51 min Matka: 3,3 km Askelien lukumäärä: 4 708
The Final Challenge 54 min 21 sek
Before Bed Yoga 11 min 42 sek

Lainaa:
Day 85 - The Final Challenge
So you have done this 2 times now. You know how it feels. You know it ain't easy. You know how well you performed the previous times. Now it's time to beat your previous results.

Leave everything out in this one! For yourself, for the last day, for everything!
- We grow in our discomfort zone

When it is really hard and you reeaaally need to push yourself. This goes with everything. Workouts and everyday tasks.

If you want to feel good and nice all the time you can't expect a big change with that outcome. We all have our boundaries with what makes us feel uncomfortable and rather not step outside of that line.

I named this workout as a 'Discomfort Dose' because this will not be easy and nice, but you will get stronger and closer to the result you want. You will grow to the mentality that from time to time it is good to push your boundaries to evolve.

Welcome to your daily discomfort:

Instead of letting ourselves go easier as we get more tired and lactic, we are raising up the effort. Go harder.

Reminder, if you are feeling soreness from the last workout you can push this workout with a day forward. This means that your body just needs to rest and recover more. Listen to your body and do not work against the soreness!

Duration: 50-55min
Fitness level: Challenging
Category: Home workout, strength
Equipment needed: Two dumbbells (Can be replaced with waterjugs etc.)




First round: everything 15-reps
Second round: everything 20-reps
Third round: everything 25-reps

1. Banded pulse squat
2. Lunge jump
3. Plank elbow rotation
4. Push up to front raise
5. Wall squat hold
6. Sliders hamstring curl
7. Scorpion
8. Static lunge + press
9. Single-leg hip-raise
10. Donkey kicks
11. Spiderman push up

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


Ylös
   
ViestiLähetetty: 2021-04-01 19:24:12 
Poissa
tagerhaverkarppi
tagerhaverkarppi

Liittynyt: 2010-05-12 18:58:50
Viestit: 81708
Musta tuntuu, että sun kävelylenkit on pidentyneet! :smt023

_________________
"We are not living longer, we are dying longer". Sten Ekberg
Häntä pystyyn vaikka hakaneulalla!


Ylös
   
ViestiLähetetty: 2021-04-02 03:13:35 
Poissa
aktiivikarppi
aktiivikarppi
Avatar

Liittynyt: 2004-05-20 14:55:36
Viestit: 8468
Paikkakunta: Tampere
Greda Carpo kirjoitti:
Musta tuntuu, että sun kävelylenkit on pidentyneet! :smt023


Ovat ne, etenkin viimevuotiseen verrattuna.

_________________
2003: 161,8 kg :arrow: 2006: 80kg :arrow: 2020: 171 kg
Kuva


Ylös
   
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