Diary 35 days

Today:

27 min jogging
3 min abs ex

LEGS:

2x squat 25reps
squat stride 25reps
2x lift calf both feet 25reps
lift calf one leg 10reps/10reps
2x lunges 15reps


STRETCHING

Today:

27 min jogging
3 min abs ex

LEGS:

2x squat 50reps
squat stride 50reps
2x lift calf both feet 25reps
lift calf one leg 10reps/10reps
2x lunges 15reps

easy..low.. pushup


STRETCHING

Yesterday:

play ball
3 min abs ex

lower back x1 10reps/15hold
https://www.youtube.com/user/FitnessFAQs#p/u/17/-8TCglomNoo

LEGS

Kangaroohops!

Quad Jumps
3x20

Kangaroo Lunges
3x20

Ankle Flicks
3x20

Tippy Toe Mini Jumpes
125

STRETCHING

Today:

ABS

6x

crunches (8reps/12lbs)
bicycle (8reps/12lbs)
crunches (8reps/6lbs)
bicycle (8reps/6lbs)
crunches (16reps)
bicycle (16reps)
plank (30sec)
side plank(30se)
plank(30sec)

Back

3x

https://www.youtube.com/user/FitnessFAQs#p/u/17/-8TCglomNoo
10reps/15hold

LEGS

Quad Jumps
3x20

Kangaroo Lunges
3x20

Ankle Flicks
3x20

Tippy Toe Mini Jumpes
125

STRETCHING

Today

play ball
3 min abs ex

Kangaroohops!

Quad Jumps
3x25

Kangaroo Lunges
3x25

Ankle Flicks
3x25

Tippy Toe Mini Jumpes
250

STRETCHING

Yesterday:

play ball
3 min abs ex

Kangaroohops!

Quad Jumps
3x25

Kangaroo Lunges
3x25

Ankle Flicks
3x25

Tippy Toe Mini Jumpes
250

STRETCHING

Today:

30min jog

BIG STRETCHING

3 min abs ex (crunches ->bicycle ->plank)

Back

3x

https://www.youtube.com/user/FitnessFAQs#p/u/17/-8TCglomNoo
10reps/15hold

Yesterday:

play ball


ABS

4x

crunches (10reps/12lbs)
bicycle (10reps/12lbs)
crunches (10reps/6lbs)
bicycle (10reps/6lbs)
crunches (20reps)
bicycle (20reps)
plank (30sec)
side plank(30se)
plank(30sec)


Kangaroohops

Quad Jumps
2x
35

Kangaroo Lunges
2x
35

Ankle Flicks
2x
35

Tippy Toe Mini Jumpes
375

Back

3x

https://www.youtube.com/user/FitnessFAQs#p/u/17/-8TCglomNoo
10reps/15hold

STRETCHING

Today:

30 min jog
3 min abs ex

Kangaroohops

Quad Jumps
2x
35

Kangaroo Lunges
2x
35

Ankle Flicks
2x
35

Tippy Toe Mini Jumpes
375


STRETCHING

Have little free time so:

TABLE FOR A MONTH

*RUNNING

4x a week
30 min

*KANGAROOHOPS




Tomorrow begin the fourth week..

*ABS

Every day low abs exercise (try use my gym ball)

+ one day a week abs killer

5xsets
3 min rest beetwen

•crunch at max weight (dead)
•crunch with 50% weight (dead)
•bicycles with 50% weight (dead)
•crunch with 0 (dead)
•bickcles with 0 (dead)
•side plank 2x

*BACK

4x a week
https://www.youtube.com/user/FitnessFAQs#p/u/17/-8TCglomNoo

*STRETCHING

Morning 10 min gimnastic

and.. i try stretching every time when i can