A few weeks ago I have changed my training routine.  I used to rest on a Monday, due to family, work and house chores.  The last 4 weeks I am resting on a Thursday, and the change is amazing.  I have much more energy to do my runs over weekend, which I am grateful for because I only have time to run over weekends.  So yesterday I did stair runs and this morning when I woke up for my Monday workout my body was so sore. Especially my calves!  I literally thought of every excuse not to do the workout.  My training buddy send me a text  when my alarm went of,cancelling,  not making it easy for me to get up.

 

But I did!  I felt good while I was doing the workout, my calves did not get any better during the session (and still is very sore!)

 

Workout:

 

Warm up:  10 min light jog or bicycle

 

cardio and tabata:

 

  1. 3 minutes steps

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

20 seconds: mountain climbers

10 seconds:  rest

Repeat 8 times. (all 20 seconds intervals you do mountain climbers and on the 10 seconds rest )

 

  1. 3 minutes rope jump

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

 

20 seconds: high knees

10 seconds: rest

 

  1. 3 min shuttle runs

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

20 seconds: jumping jacks

10 seconds: rest

 

  1. 3 minutes steps

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

20 seconds: jump lunges

10 seconds: rest

 

  1. 3 minutes jump rope

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

20 seconds: shoulder press

10 seconds: rest

 

  1. 3 minutes shuttle runs

 

  1. Tabata: set gymboss 20 seconds and 10 seconds intervals for 8 rounds.

20 seconds: cross body mountain climbers

10 seconds: rest

 

 

ABS:

20 x bicycle

20 x double crunches

20 x crunches

30 sec elbow plank

Repeat 3 times.

 

Enjoy this workout!

 

Looking forward to next Monday.

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