Tidsfördriv vs rastning (både av mig och Indra)

 

9.17 km på tiden 1 timme 35 min...  

Inkl, ankelvikter bara för att jag kan.

 

http://vimeo.com/30427727

(Kolla videon och kolla på tiderna 02.08 - 02.20 - 03.00 - 03.25 - 03.31 - 04.37)

Det är den typ av fitness jag personligen tycker är snygg på en vältränad tjej, och även så som mitt träningsmål är.

Tänk att kunna ha en egen Personal Traniner

Som Jillian Michaels!

10 High Knees and Drop Down

Keep your arms extended to the sides, chest up and shoulders away from your ears. After 10 high knees lay down on your belly and than immediately get up. This counts as one rep.

Side to Side Pike Jumps

Remember to keep your core tight, arms extended and shoulders away from your ears.

Reverse Crunches

Remember to keep your lower back pressed into the exercise mat at all times.

Side Step Up

Switch sides after each round. This way you will be working each leg for the total of 2 minutes.

Side Step Up

Switch sides after each round. This way you will be working each leg for the total of 2 minutes.

Hade inte varit helt fel att ha en sån kropp! Men jag vet, modell kropp..

Stand with your feet wide apart and squat down. Bring your weight towards one side and bring one knee up. Return to the sumo squat again and do the same on the other side. Each knee up counts as one rep. Do 50 reps total.

5. One Leg Bridge Leg Lift – 50 reps
Lay on your exercise mat and put both feet flat on the ground. Lift your hips up, so that your shins are vertical to the ground and your thighs parallel to the floor. Extend one leg out and raise it up so that your toes are pointing toward the sky. Lower your leg down and then repeat 25 times. Do the same thing on the other leg.

6. Side to Side Squat Leg Lift – 50 reps
Stand with your feet wide apart and squat down. Bring your weight to one leg and lift the other leg up and extend it. Put the leg down and now shift the weight to the other side and repeat. Do 50 reps total.

7. One Arm Side Push Up
Lay on your side and place your hand on the floor next to your bottom shoulder. Place the hand of the bottom arm on your top shoulder. Now push with your hand into the ground to bring your upper body up and extend the elbow. Do 25 push ups on each side.

8. Star Crunch – 50 reps
Lay on your back and lift your extended legs up towards the sky. Extend your arms out and above your head. Lift your upper body up and reach with your hands forward between your legs. Open your legs wide and then bring them together again as you lay back down.

9. Diagonal Touch Down – 25 reps on each side
Position yourself in a straddle stance and shift your weight towards the back leg as you squat down to touch the ground right next to your back foot.

9. Diagonal Touch Down – 25 reps on each side
Rise up and twist your body in the opposite direction as you reach with both of your arms up towards the sky. Do 25 reps on each side.

10. Side Plank Lifts – 50 reps
Get into the starting position (see the picture above). Your supporting hand should be right underneath your shoulder. Don’t shrug your shoulders. Your legs are extended and crossed for better balance.

10. Side Plank Lifts – 50 reps
Lift your hips up so that you create a straight line with your legs and upper body. Lower your hips down again – this counts as one rep. Do 25 reps on each side.

11. One Leg Wall Sit – 25 reps on each leg
Sit with your back against a wall so that your thighs are parallel to the ground and your knees are above your ankles. Extend one leg out and start pulsing up and down. Do 25 small pulses on each leg.

1. High Knee to Mountain Climbers (10 reps + 10 reps) x5 rounds

1. High Knee to Mountain Climbers (10 reps + 10 reps) x5 rounds

Do 10 high knees as fast as you can and then drop down and do 10 mountain climbers at maximum intensity. Repeat 5 times.

Hanging Knee Raises 5 reps. You can do this exercise by hanging on just about anything. I am using gymnastic rings. It is harder to do this exercise on the rings, because they tent to swing a lot which you are trying to avoid as much as possible. Your hands should be griping the rings about shoulder width apart. Make sure that you are hanging. The rings can be easily adjusted so that you can pull them up higher. Pull your knees up as much as you can as if you were trying to touch your elbows with your knees (that’s my goal for the future). Bring your knees down in a controlled movement to avoid any kind of swinging and momentum. Don’t just drop your legs down.

3. Ninja Jump to Half Burpee 5 reps

3. Ninja Jump to Half Burpee 5 reps

3. Ninja Jump to Half Burpee 5 reps

Start by kneeling on your exercise mat. Jump from the kneeling position into a squat. Put your hands on the floor in front of you and jump with your feet back into a plank. Keep your whole body tight in one line and don’t drop your hips. Jump with your feet forward and again back into the plank. Remember to keep your abs contracted throughout the entire sequence. Repeat five times.

1. Prisoner Squat with Knee - 20 reps

1. Prisoner Squat with Knee - 20 reps

2. Santana Pusch Ups - 10 reps

3. Jump Rope - 100 skips as fast as you can

4. Plank Knee tucks - 20 reps

1. James Bond Lunges - 30 reps

2. Sit Ups – 50 reps

3. Forward/Backward Lunge – 50 reps (25 on each leg)

4. Push Ups – 50 reps

6. Turkish Get Up – 50 reps

7. Side V-crunch – 50 reps (25 on each side)

8. Split Push Ups – 50 reps ( switching from wide stance push up to close stance push up)

9. Jump Forward And Two Jumps Back – 50 reps

10. Reversed Plank Knee Tucks – 50 reps (switching legs)