BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (5 min)
Power HIIT day 9 (3 kg)
Daily Kicks Challenge day 9
De-Stress Challenge day 9 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Today and tomorrow I have every intention of pampering and relaxing :LOL:




Aloha, have a nice day bees
:coffee:


Those who realize their folly are not true fools. Zhuangzi
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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)
Kettlebell Warmups (8 kg):
Around the World
Halo Goblet Squat
Figure 8 - Front to Back
Figure 8 - Back to Front
Power HIIT day 10 (3 kg)
Daily Kicks Challenge day 10
De-Stress Challenge day 10 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Today I dusted off the small kettlebell and enjoyed some warmup exercises
:LOL:




Aloha, have a nice day bees :coffee:

Life can only be understood backwards; but it must be lived forwards. Søren Kierkegaard
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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)
Kettlebell Warmups (8 kg, 5 min):
Power HIIT day 11 (3 kg)
Daily Kicks Challenge day 11
De-Stress Challenge day 11 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Watching some videos of the kettlebell basic instruction by Mark Wildman made me want to do some kettlebell exercise again :LOL:



Aloha, have a nice day bees
:coffee:


Keep your eyes on the stars and your feet on the ground. Theodore Roosevelt
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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)
Kettlebell Warmups (8 kg, 5 min):
Power HIIT day 12 (3 kg)
Daily Kicks Challenge day 12
De-Stress Challenge day 12 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


All it takes is 5 minutes of non-stop kettlebells to sweat and pant :LOL:



Aloha, have a nice day bees :coffee:

It’s better to be a lion for a day than a sheep all your life. Elizabeth Kenny
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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)
Power HIIT day 13 (3 kg)
Daily Kicks Challenge day 13
De-Stress Challenge day 13 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Today the day started uphill so I'll be particularly cute and cuddly in training :LOL:



Aloha, have a nice day bees :coffee:

Keep looking up… that’s the secret of life. Snoopy
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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)
Power HIIT day 14 (3 kg)
Daily Kicks Challenge day 14
De-Stress Challenge day 14 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Calisthenics training is really interesting, every month the general program is changed with more difficult exercises and every week there are 3 different specific workouts, I really like it and it's challenging :)



Aloha, have a nice day bees :coffee:

Life is like a box of chocolates. You never know what you’re going to get. Forrest Gump
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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)
Power HIIT day 15 (3 kg)
Daily Kicks Challenge day 15
De-Stress Challenge day 15 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


It had been a few days since I had a cold that didn't degenerate into flu or go away, then I had the epiphany... the seasonal allergy began :eyes:



Aloha, have a nice day bees :coffee:

Life is a question and how we live it is our answer. Gary Keller
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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)
Power HIIT day 16 (3 kg)
Daily Kicks Challenge day 16
De-Stress Challenge day 16 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I've been through half of the Power HIIT program and using light weights doesn't bother my joints at all, which I had to be careful of with heavy weights.
It's a very good thing :)




Aloha, have a nice day bees :coffee:

Difficult and meaningful will always bring more satisfaction than easy and meaningless. Maxime Lagacé
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Lady Celerity said:
How fast are you performing the reps on PowerHIIT? It's so short that I'm not sure I'm doing it right.
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Fast enough to make me gasp :LOL:
Seriously, I'm doing it faster than I would in strength training but without reaching maximum speed since there are weights involved anyway and it doesn't seem like a good idea, I'd say fast pace :)
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (7 min)
Kettlebell Warmups (8 kg, 2 min 30 sec):
Power HIIT day 17 (3 kg)
Daily Kicks Challenge day 17
De-Stress Challenge day 17 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I've ramped up the warmup a bit and would also like to maintain a minimum of daily kettlebell exercise, let's see what my joints think of this :)



Aloha, have a nice day bees :coffee:


Life is too important to be taken seriously. Oscar Wilde
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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 (7 min)
Kettlebell Warmups (8 kg, 2 min 30 sec):

Power HIIT day 18 (3 kg)
Daily Kicks Challenge day 18
De-Stress Challenge day 18 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Spring has definitely arrived here, I have all the windows of the house open and I enjoy the fresh breeze :)





Aloha, have a nice day bees :coffee:



Life is not a matter of holding good cards, but sometimes, playing a poor hand well. Jack London
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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 (7 min)
Power HIIT day 19 (3 kg)
Daily Kicks Challenge day 19
De-Stress Challenge day 19 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


From tomorrow I will be traveling, I will go to visit my parents and I will accompany my partner to the Italian Romance Festival in Milan where she will be present as an author :)
I expect minimal exercise and a lot of patience for my two elderly parents :LOL:



Aloha, have a nice day bees :coffee:

Not how long, but how well you have lived is the main thing. Seneca
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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 (7 min)
Kettlebell Warmup (8 kg, 2 min 30 sec):
Power HIIT day 20 (3 kg)
Daily Kicks Challenge day 20
De-Stress Challenge day 20 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°

Back to normal :worried:
The trip went well and so did my stay with my parents :)
Over the next few days I will try to maintain a minimum of kettlebell warmup which is a great mobility exercise and will also help me get used to using heavier weights in my workout, still mulling over what to do next.



Aloha, have a nice day bees :coffee:

My life is my message. Mahatma Gandhi
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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 (7 min)
Kettlebell Warmup (8 kg, 2 min 30 sec):
Power HIIT day 21 (3 kg)
Daily Kicks Challenge day 21
De-Stress Challenge day 21 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I've been mulling over how I could do some extra kettlebell training in the morning but honestly the evening workouts are pretty busy so I'll just warm up for a while :)




Aloha, have a nice day bees
:coffee:


It always seems impossible until it’s done. Nelson Mandela
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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 (7 min)
Kettlebell Warmup (8 kg, 2 min 30 sec):
Power HIIT day 22 (3 kg)
Daily Kicks Challenge day 22
De-Stress Challenge day 22 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


The overall 10 min warmup seems to work well :)
Today I have respectable bruises on my shins, yesterday in Muay Thai we had fun with the punching bag...




Aloha, have a nice day bees
:coffee:


Life isn’t a matter of milestones, but of moments. Rose Kennedy
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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 (7 min)
Power HIIT day 23 (3 kg)
Daily Kicks Challenge day 23
De-Stress Challenge day 23 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I've noticed that I'm a little tired right now, could it be allergies or whatever but I'm going to do cute and cuddly workouts whenever I can :)



Aloha, have a nice day bees
:coffee:


Don’t gain the world and lose your soul, wisdom is better than silver or gold. Bob Marley
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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 (8 min)
Power HIIT day 24 (3 kg)
Daily Kicks Challenge day 24
De-Stress Challenge day 24 (1 kg)
📌 Stretching: Surya Namaskara (8 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I increased the warmup and the final stretching again and lightened the training load, I'm in full swing make it simple and pampered :LOL:
Even in the evening workouts I'll play savings until I still have the desire and ability to push a little.




Aloha, have a nice day bees
:coffee:


I love those who can smile in trouble. Leonardo da Vinci
Click to expand...
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (8 min)
Power HIIT day 25 (3 kg)
Daily Kicks Challenge day 25
De-Stress Challenge day 25 (1 kg)
📌 Stretching: Surya Namaskara (8 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


The real workout was gardening which was supposed to be 15 minutes light and became 45 minutes of hand-to-hand combat :kungfu:




Aloha, have a nice day bees
:coffee:


Be happy for this moment. This moment is your life. Omar Khayyam
Click to expand...
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (8 min)
Power HIIT day 26 (3 kg)
Daily Kicks Challenge day 26
De-Stress Challenge day 26 (1 kg)
📌 Stretching: Surya Namaskara (8 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


And today house cleaning, it seems that training changes over the weekend :LOL:





Aloha, have a nice day bees
:coffee:


Very little is needed to make a happy life; it is all within yourself, in your way of thinking. Marcus Aurelius
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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 (7 min)
Power HIIT day 27 (3 kg)
Daily Kicks Challenge day 27
De-Stress Challenge day 27 (1 kg)
📌 Stretching: Surya Namaskara (8 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I gave the warm up and stretching one last filing and I should have arrived at the final version :)
From the experience with Power HIIT I had the confirmation (as happened to me with push-ups and pull-ups) that the problem is not doing the same workout every day, in this case with weights, but the training load which must be calibrated perfectly so that it does not cause problems in the long run.
It was also very interesting to punch with the 1kg weights.


Aloha, have a nice day bees
:coffee:




Life is short, and truth works far and lives long: let us then speak the truth. Arthur Schopenhauer
Click to expand...
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (7 min)
Power HIIT day 28 (3 kg)
Daily Kicks Challenge day 28
De-Stress Challenge day 28 (1 kg)
📌 Stretching: Surya Namaskara (8 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


And I'm still mulling over how to plan training for the next 30 days... I'm pretty much convinced for no more than 24 hours :LOL:



Aloha, have a nice day bees
:coffee:


Dost thou love life? Then do not squander time, for that is the stuff life is made of. Benjamin Franklin
Click to expand...
 
BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

📌 Warmup: Universal Warmup (7 min)
Power HIIT day 29 (3 kg)
Daily Kicks Challenge day 29
De-Stress Challenge day 29 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Calisthenics (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


Yesterday evening after the first half hour of athletic training in Muay Thai I was ready for the shower... :LOL:
I have to remind myself of this every time I want to raise the level of difficulty for my morning workout :p



Aloha, have a nice day bees
:coffee:




In the end, it’s not the years in your life that count. It’s the life in your years. 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 (7 min)
:completed:Power HIIT day 30 (3 kg)
:completed:Daily Kicks Challenge day 30
:completed:De-Stress Challenge day 30 (1 kg)
📌 Stretching: Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge
📌 Hug Challenge

°°°


I have to say that the choice of program and challenges was particularly spot on this month :)

Power HIIT review

PRO
- Like all HIIT workouts is very efficient and effective, you know exactly how long the workout lasts and the intensity is easily dosed with pace and number of sets.
- Even those who don't really like weight training can tone their muscles a little more with light weights.
- It is a program that can easily be repeated and continues to be training, just increase the weights used.

CONTRO
- Lateral holds with less than very light weights can be a problem, personally I would change all the holds into dynamic exercises but that's just my personal taste.
- I always wonder how much HIIT weight training really is.

I really liked this program, it's easy, fast and training.
I could easily do it again in the future, it's a good workout to keep in the drawer for when needed.




Aloha, have a nice day bees
:coffee:


Do not take life too seriously. You will never get out of it alive. Elbert Hubbard
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