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  • #143326
    Yoshio
    Moderator

    Fitness:
    – Goals:
    o Reduce weight
    o Increase overall fitness

    – Weight check: 100,7 kg

    – Bodyweight Training:
    o 20 Squats
    o 10 Push-ups
    o 20 Sit-ups
    o 20 Lunges
    o 10 Dips
    o 20 Sit-ups cross
    o 20 sec. Plank
    o 20 Fist squeezes

    – Endurance Training:
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

    #191781
    Yoshio
    Moderator

    Fitness:
    – Goals:
    o Reduce weight
    o Increase overall fitness

    – Weight check: 98,6 kg (Sunday) I’m using again the Fddb App to monitor my calorie intake and do my best to keep it to around 80% of what I would need. This worked well for me in the past to loose weight and I’m confident that it can do the trick for me again.

    – Bodyweight Training (Saturday):
    The following workout I got from one of the teachers of our latest Bujinkan Training Camp.
    o 20 Squats
    o 10 sec. Push-up Plank
    o 10 sec. Arm wide Plank
    o 10 sec. Arm forward Plank
    o 4 times Shuffle Plank
    o 4 times Forearms Plank
    o 10 sec. Elbow Side Plank
    o 4 times Spiderman (Knee to Elbow) Plank
    o 4 times Leg lifts Plank
    o 4 times 2 Points Plank (Leg and Arm lifts, diagonal)
    o 10 sec. Elbow Side Plank
    o 4 Times Push-up Flags

    – Endurance Training (Sunday):
    o Jogging: 35 min. (about 5 km)

    – Endurance Training (Monday):
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

    #191816
    Yoshio
    Moderator

    Fitness:
    – Bodyweight Training (Tuesday):
    o 20 Squats
    o 10 sec. Push-up Plank
    o 10 sec. Arm wide Plank
    o 10 sec. Arm forward Plank
    o 4 times Shuffle Plank
    o 4 times Forearms Plank
    o 10 sec. Elbow Side Plank
    o 4 times Spiderman (Knee to Elbow) Plank
    o 4 times Leg lifts Plank
    o 4 times 2 Points Plank (Leg and Arm lifts, diagonal)
    o 10 sec. Elbow Side Plank
    o 4 Times Push-up Flags

    – Endurance Training (Tuesday and Wednesday):
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

    #191820
    Yoshio
    Moderator

    Fitness:
    – Bodyweight Training (Thursday):
    o 20 Squats
    o 10 Push-ups
    o 20 Sit-ups
    o 20 Lunges
    o 15 Dips
    o 20 Sit-ups cross
    o 20 sec. Plank
    o 20 circles each direction each hand with my Qi-Gong balls

    – Endurance Training (Thursday and Friday):
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

    #191862
    Yoshio
    Moderator

    Fitness:
    – Bodyweight Training (Tuesday):
    o 20 Squats
    o 10 sec. Push-up Plank
    o 10 sec. Arm wide Plank
    o 10 sec. Arm forward Plank
    o 4 times Shuffle Plank
    o 4 times Forearms Plank
    o 10 sec. Elbow Side Plank
    o 4 times Spiderman (Knee to Elbow) Plank
    o 4 times Leg lifts Plank
    o 4 times 2 Points Plank (Leg and Arm lifts, diagonal)
    o 10 sec. Elbow Side Plank
    o 4 Times Push-up Flags

    – Endurance Training (Monday, Tuesday and Wednesday):
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

    #191887
    Yoshio
    Moderator

    Fitness:
    – Bodyweight Training (Thursday):
    o 20 Squats
    o 15 Push-ups
    o 20 Sit-ups
    o 20 Lunges
    o 15 Dips
    o 20 Sit-ups cross
    o 20 sec. Plank
    o 20 circles each direction each hand with my Qi-Gong balls

    – Endurance Training (Thursday and Friday):
    o Morning: 20 min. bicycle ride to company
    o Afternoon: 20 min. bicycle ride back home

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