Willpower
Since the gym was over overloaded with people and it was hard to get a space and weights I changed my training and did a different variant. It was fun but in need of a lot of willpower!
Warmp up:
- Cycling 10 min
2 rounds
- The axis of rotation with weight around the head disc 5kg 20rep (10 right/ 10 left)
- Shoulder press (light) disc 5kg 10rep
- Axle lift with straight arms forward disc 5kg 12rep
You work with two exercises in each round. Start the timer, start and do x number reps and when finished the rest of the minute you will do the secon exercise (static position). When you reach 1 min, its time to do the reps again, then take the static postition.Choose by doing 3-5 rounds (3-5 min).
Example: If 10 shoulder press takes you 20 sek, you will be in the static position for 40 sek.
Round 1 (3 rounds - 3min)
- Pushups 15rep
- Stay in the top position (plank on hands), straight position, contract butt and core.
Round 2 (4 rounds - 4 min)
- Shoulder press disc 10kg 10 rep
- Stay in the top position in shoulderpress, straigt arm. Contract your butt and core.
Round 3 (4 rounds - 4 min)
- Squats 15
- Stay in the lower position (not further down than 90 degrees) Keep a straight posture, feel the burn.
Round 4 (4 rounds - 4 min)
- Hip lift 10rep, contract your butt
- Stay in the top position, contract you butt, have a straight line with your hip and core.
Bonus
- Mountainclimbers 100rep
- Toe touches 50rep
Shoulder press (barbell)
Toe touches
Hip lift
Mountainclimbers
