BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
One Day At a Time Workout
Daily Squats Challenge day 16 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 16 [105 (15x7) Push-Ups - (instructional video)]
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

5-Minute Walk Workout

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


I'm taking steps to streamline the light workout I'll do at home in the morning :)
I added some extra stretching for the shoulders since they're going to work a lot.



Aloha, have a nice day bees :coffee:

If the plan doesn’t work, change the plan, but never the goal. Author Unknown
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
Fountain of Youth Workout
Daily Squats Challenge day 17 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 17 [100 (20x5) Push-Ups - (instructional video)]
K-Sculpt Workout, 16-8 kg kettlebells, 3 sets, 7 reps, 30 sec rest
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

AMA January 2023 gave me quite a lot to digest, thanks @Damer :)
I was undecided for kettlebell workouts whether to focus on a classic set rep scheme (Full-Body Kettlebell Workout) or a circuit (K-Sculpt Workout) and since my goal is a generic physical improvement I decided to mix the cards a bit to take benefits from both training methods :LOL:



Aloha, have a nice day bees :coffee:

You cannot save people, you can just love them. Anaïs Nin
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
Daily Squats Challenge day 18 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 18 [100 (20x5) Push-Ups - (instructional video)]
Mobius Workout
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Last night's Calisthenics workout was challenging, same exercises but more reps or harder variations. A nice group of 5 people has formed who have just started and we get on very well together :)
I'm trying to do 5 sets of 20 reps of push-ups each day, it's my fastest way to do 100 reps each day, so far it's been going well :LOL:



Aloha, have a nice day bees :coffee:

I destroy my enemies when I make them my friends. Abraham Lincoln
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
Daily Squats Challenge day 19 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 19 [100 (10x10) Push-Ups - (instructional video)]
Easy Does It Workout
Full Swing Workout, 16 kg kettlebells, 3 sets, 7 reps, 30 sec rest
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


I'm a little sore today so I tried to make the workout as light as possible and take it easy :)
Full Swing Workout is a good compromise to still do a good weight training but fast and relatively easy.
Here the weather seems crazy, it rained a dozen times, hail 3 times and the sun came out once :eyes:



Aloha, have a nice day bees :coffee:

Don’t live the same year 75 times and call it a life. Robin Sharma
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
Daily Squats Challenge day 20 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 20 [100 (20x5) Push-Ups - (instructional video)]
Start Here Workout
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

Yesterday I finished reading my second English book of this year:

Blood Bound.jpg

A little more difficult than the first but still enjoyable, I've already started the third book of this series :LOL:



Aloha, have a nice day bees :coffee:

It wasn’t raining when Noah built the ark. Howard Ruff
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It wasn’t raining when Noah built the ark. Howard Ruff
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^Thank you. This reminds me of something I read recently. After Noah realized the size and breadth of the ark he was to build, the first thing he did was start planting hundreds of trees. We're going to need a lot of wood! A good metaphor for seeding the present for the promise of future riches 💪
 
JohnStrong said:
^Thank you. This reminds me of something I read recently. After Noah realized the size and breadth of the ark he was to build, the first thing he did was start planting hundreds of trees. We're going to need a lot of wood! A good metaphor for seeding the present for the promise of future riches 💪
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A slightly longer look helps not to get overwhelmed by all the little daily things :)
 
BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


No training this morning because the boiler is not working, so it's cold and I can't take a hot shower, the technicians will come this afternoon to solve the problem.
Let's just say I needed some extra rest :p



Aloha, have a nice day bees :coffee:

Take your dreams seriously. Author Unknown
Click to expand...
 
BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
I am Enough Workout
Daily Squats Challenge day 21-22 [210 (30x7) Hindu Squats]
Daily Push-Ups Challenge day 21-22 [105 (15x7) Push-Ups - (instructional video)]
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Evening Calisthenics and Muay Thai workouts are too demanding to do more than light workouts in the morning, so I will focus on the only 3 exercises I am interested in continuing to train for mobility and endurance: Hindu Squats, Hindu Push-Ups and Two Handed Kettlebell Swings which will fill a light workout to warm up well :)



Aloha, have a nice day bees :coffee:

You will succeed because most people are lazy. Shahir Zag
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
One Day At a Time Workout
Daily Squats Challenge day 23 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 23 [105 (15x7) Push-Ups - (instructional video)]
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (2 min)

°°°

BEFORE DINNER

5-Minute Walk Workout

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


I'm making improvements in training balance and making all workouts synergistic or at least that's what it seems to me :LOL:



Aloha, have a nice day bees :coffee:

Champions keep playing until they get it right. Billie Jean King
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
📌 Hand Tendons (1 min)
Daily Squats Challenge day 24 (100 Hindu Squats in one go)
Fountain of Youth Workout
Daily Push-Ups Challenge day 24 [100 (10x5) Hindu Push-Ups - (instructional video), (25x2) Push-Ups - (instructional video)]
Two Handed Kettlebell Swings, 16 kg, (10x5)
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


I like the new form of my morning workout at home and I am convinced that it will give me satisfaction :LOL:



Aloha, have a nice day bees :coffee:

There is no way to happiness. Happiness is the way. Thich Nhat Hanh
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
📌 Hand Tendons (1 min)
Daily Squats Challenge day 25 (100 Hindu Squats in one go)
Mobius Workout
Daily Push-Ups Challenge day 25 [100 (10x5) Hindu Push-Ups - (instructional video), (25x2) Push-Ups - (instructional video)]
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

All the mobility and stretching exercises I'm doing are bearing fruit, last night at Calisthenics I did some spectacular diamond push-ups with one leg raised :LOL:
I'm calmly tackling a lot of exercises that I was scared of or thought I wasn't able to do and it's going very well :)



Aloha, have a nice day bees :coffee:

Holding onto anger is like drinking poison and expecting the other person to die. Buddha
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
📌 Hand Tendons (1 min)
Daily Squats Challenge day 26 (100 Hindu Squats in one go)
Easy Does It Workout
Daily Push-Ups Challenge day 26 [105 (15x7) Push-Ups - (instructional video)]
Two Handed Kettlebell Swings, 16 kg, (10x5)
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

I'm still trying to perfect the pre-lunch workout to keep it interesting but also light :)
I'm bored doing 7 sets but doing 5 or even 3 becomes really demanding due to the high number of repetitions and effort, maybe I just have to be patient to become more efficient :p


Aloha, have a nice day bees :coffee:

Genius is 1% inspiration, 99% perspiration. Thomas Edison
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
📌 Hand Tendons (1 min)
Daily Squats Challenge day 27 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 27 [105 (15x7) Push-Ups - (instructional video)]
Start Here Workout
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°
Starting next week I will have my own personalized Calisthenics workout program :LOL:



Aloha, have a nice day bees :coffee:

A comfort zone is a beautiful place, but nothing ever grows there. Author Unknown
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Fremen said:
All the mobility and stretching exercises I'm doing are bearing fruit, last night at Calisthenics I did some spectacular diamond push-ups with one leg raised :LOL:
I'm calmly tackling a lot of exercises that I was scared of or thought I wasn't able to do and it's going very well :)
Click to expand...

Great work, Fremen!
 
BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
📌 Rotator Cuff Workout (1 min, 30 sec)
📌 Hand Tendons (1 min)
Regenerator Workout
Daily Squats Challenge day 28 (100 Hindu Squats in one go)
Daily Push-Ups Challenge day 28 [105 (15x7) Push-Ups - (instructional video)]
📌 Stretching: Surya Namaskara (5 min)
📌 Shoulder Stretch (2 min, 30 sec)
📌 Uttanasana with hands clasped (1 min)

°°°

BEFORE DINNER

Calisthenics (1h 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

I rolled out of bed this morning... hips were still screaming from last night's oblique abs workout in Muay Thai :eyes:
I'm already mulling over how to incorporate both the stretching and ninja programs into my workouts :LOL:



Aloha, have a nice day bees :coffee:

Do it with passion, or not at all. Rosa Nouchette Carey
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

Warmup: Universal Warmup (5 min)
Daily Squats Challenge day 29
Daily Push-Ups Challenge day 29
Shadebound day 1-2
Unbound day 1-2

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


I'm turning 50 on the 23rd of February and I really enjoy the idea of "becoming" a ninja on my birthday, so... I'm going to make it happen :LOL:



Aloha, have a nice day bees :coffee:

The grass is greener where you water it. Neil Barringham
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BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

Warmup: Universal Warmup (5 min)
:completed:Daily Squats Challenge day 30
:completed:Daily Push-Ups Challenge day 30
Shadebound day 3-4
Unbound day 3-4

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

The Unbound program promises to be a great addition to my usual training: 3-6 min of stretching that I do every day makes the difference over long distances :)


Aloha, have a nice day bees :coffee:

Never give up on a dream just because of the time it will take to accomplish it. The time will pass anyway. Earl Nightingale
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Fremen said:
BEFORE BREAKFAST

📌 Five Rites Workout - (instructional video)
📌 Wu Qin Xi - (instructional video)
📌 First Thing Water Challenge

°°°

BEFORE LUNCH

Warmup: Universal Warmup (5 min)
:completed:Daily Squats Challenge day 30
:completed:Daily Push-Ups Challenge day 30
Shadebound day 3-4
Unbound day 3-4

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°

The Unbound program promises to be a great addition to my usual training: 3-6 min of stretching that I do every day makes the difference over long distances :)


Aloha, have a nice day bees :coffee:
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Congrats on completing the challenges!
 
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