Changes are coming!

This is a pretty good week for mantaining the swing of things…next week will better–we’re going to be on vacation and I’m going to try to mantain the rythm of my new life!

Today, I’ve started the full-time again. This means my workday starts at 8:30 and finishes at 18:00. I have one hour to eat at work, and I took the last half hour to walk a bit and keep the shape. I did 2.37km. I went with a work colleague. It was not going fast, or get a record, it’s just a healthy way to use the time we have after lunch.

Not much, but well … better than nothing!

No time for gym today, instead I  did the workout at home after dinner. I’d like to show you the workout for today.

Leaner Legs (15 min)

  • Alternating Step Back Lunges (1min)
  • Drop Squats Jumps (1min)
  • Deadlift (1min)
  • Jump Wood Chops (1min)
  • Side Lunge with Rotation (1min)

Repeat x3!

Core Crunch (15min)

  • V-Ups (1min)
  • Full Extensions (1min)
  • Suitcases (1min)
  • Side Plank Crunches (1min)
  • Frogger With Swivel (1min)
    • Repeat them x2!!
  • Plank (1min)
  • Opposite Arm/Leg Supermans (1min)
  • Kick Downs (1min)

Body Sculptor (30min)

  • High Knee Runs (1min)
  • Slide and Glide (1min)
  • Plank (30seg)
  • Russian Twists (30seg)
  • Sumo Squats with Press (1min)
  • Deadlift (1min)
  • Alternating Forward Lunge with Arm Curl (1min)
  • Planks Walks (1min)
  • Single Leg Deadlift Shoulder Press (2min)
  • Mountain Climbers (30seg)
  • Alternating Froggers (30seg)
  • Toe Touches (1min)
  • Plank Rom (30seg)
  • Modified Burpee (30seg)
  • Plank (30 seg)
  • Russian Twists (30seg)
  • Wood Chops (1min)
  • Sumo Squats with Lateral Raise (1min)
  • Alternating Medicine Ball Push Up (1min)
  • 2 Fleet Plank Side Hops (30seg)
  • Squat Jumps (30seg)
  • Single Leg Clock Squats (1min)
  • Modified Side Plank (1min)
  • Side Lung with Arm Curl (1min)
  • Alternative Froggers (30seg)
  • Froggers (30seg)
  • Alternating Step Back Lunges (2min)
  • Plank Row to Rotation (1 min)
  • High Knee Runs in Place (30seg)
  • Ski Jumps (30 seg)
  • Opposite Arm/Leg Supermans (1min)
  • Full Extensions (1min)
  • Suitcases (30seg)
  • Toe Touches (30seg)
  • Side Plank (1min)
  • Lying Quad Stretch (1min)

Writing is very long, but they are only 30 minutes more of workout. 🙂

Finally, I want to share with you my dinner. As you can see it is very, very simple. I really do not need sophisticated meals to maintain a balanced diet. Remember, EAT CLEAN!



2 responses to “Changes are coming!

  1. Love the home workout 🙂 Have a wonderful vacation next week!

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