Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 25
Push & Pull Challenge day 18 (Pull-ups 10-6-4, 30 sec rest)

Have a nice day bees
:coffee:
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Fit December day 27
Push & Pull Challenge day 16 (Push-ups 38-15-11, 30 sec rest)
Wild & Free Workout lv III with EC
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I resumed my workouts and it made me feel good :)




Have a nice day bees
:coffee:


Never bend your head. Always hold it high. Look the world straight in the eye. Helen Keller
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 28
Push & Pull Challenge day 20 (Pull-ups 11-5-5, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Minimal training today but that's okay, sometimes you have to take it easy :)




Have a nice day bees
:coffee:


Never limit yourself because of others’ limited imagination; never limit others because of your own limited imagination. Mae Jemison
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 29
Push & Pull Challenge day 21 (Push-ups 38-15-13, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I've already decided to do the January challenge because it's perfect for my training plans but I'm also mulling over the fact that I'd like to include a 5 min a day challenge in my training, a different one every month for variety, intense but not you take up too much time :)




Have a nice day bees
:coffee:


Let us make our future now, and let us make our dreams tomorrow's reality. Malala Yousafzai
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 30
Push & Pull Challenge day 22 (Pull-ups 12-5-5, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



There's no such thing as being on vacation and having little time to train :LOL:




Have a nice day bees
:coffee:


You don't always need a plan. Sometimes you just need to breathe, trust, let go, and see what happens. Mandy Hale
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Fit December day 31
Push & Pull Challenge day 23 (Push-ups 41-16-12, 30 sec rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Starting tomorrow I will have two challenges running at the same time for the first few days of January, I will take the opportunity to play with repetitions to fatigue until the last perfect repetition :)




Have a nice day bees
:coffee:


If I cannot do great things, I can do small things in a great way. Martin Luther King Jr.
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BEFORE LUNCH

Universal Warmup (5 min)
Push & Pull Challenge day 24 (Pull-ups 12-5-5, 30 sec rest)
Power Hold Challenge day 1
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I started the new challenge, on time on January 1st :yas:

The Pull-ups to fatigue went well, in both the first two sets I managed to get the bar to the chest, in the third I couldn't do it and I landed with my chin above the bar but it's still an excellent workout.
I would like to always reach the bar to the chest until the last repetition at the cost of doing fewer total repetitions, I will get there in my own time :)
For squats (Power Hold Challenge) I chose the deep squat variation which is great mobility work, otherwise they are too easy.



Have a nice day bees
:coffee:


You are enough just as you are. Meghan Markle
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Wu Qin Xi - (instructional video) [15 min]

°°°
BEFORE LUNCH

Universal Warmup (5 min)
Push & Pull Challenge day 25 (Push-ups)
Power Hold Challenge day 2
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Yesterday I had to scold the tenants in the apartment downstairs because it was the third night in a row that they wouldn't let us sleep and today I sprayed the house with anti-mold, happy new year :P
Jokes aside, I'm taking it philosophically :)





Have a nice day bees
:coffee:


The bad news is time flies. The good news is you're the pilot. Michael Altshuler
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Push & Pull Challenge day 26 (Pull-ups)
Power Hold Challenge day 3
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



The challenges I have chosen are interesting but fortunately they will only overlap this week :p
New ideas for 2024 training are already swirling in my mind but I'm waiting until next week to put them into practice, over these holidays I really managed to train as little as possible, there was always something else to do :LOL:
You can't keep everything under control, you have to give up something :)




Have a nice day bees
:coffee:


Spread love everywhere you go. Mother Teresa
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Gotta love how time works. It's crazy to think of how I could play video games when I was a teen for 8+ hours without a care in the world.

Now it's hard to find 8 minutes for anything I really REALLY want to do :imp:

Hope whatever you decide for 2024 that you end up enjoying! :cool:
 
MadamMeow said:
Gotta love how time works. It's crazy to think of how I could play video games when I was a teen for 8+ hours without a care in the world.

Now it's hard to find 8 minutes for anything I really REALLY want to do :imp:
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The most ridiculous thing is that when you're a child you don't even know how lucky you are :LOL:
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (5 min)
Push & Pull Challenge day 27 (Push-ups)
Power Hold Challenge day 4
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I've officially decided to take it easy until Monday when I go back to the gym, I'll just do what I feel like doing :)
A 5 minute challenge is really ideal for not feeling guilty :LOL:




Have a nice day bees
:coffee:


Don't wait. The time will never be just right. Napoleon Hill
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Push & Pull Challenge day 28 (Pull-ups)
Power Hold Challenge day 5
Glutes, Quads, Hamstrings & Calves Workout
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I definitely wasn't able to train as I would have liked during these holidays but I still trained, I did a good job of mobility and a good minimum of strength work, so I'm satisfied as well. :)





Have a nice day bees
:coffee:


Motivation comes from working on things we care about. Sheryl Sandberg
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
Push & Pull Challenge day 29 (Push-ups)
Power Hold Challenge day 6
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I'm mulling over the outcome of a 30 day pull-up and push-up challenge to failure, tomorrow I'll take stock :)





Have a nice day bees
:coffee:


If you have good thoughts they will shine out of your face like sunbeams and you will always look lovely. Roald Dahl
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Universal Warmup (6 min)
:completed:Push & Pull Challenge day 30 (Pull-ups)
Power Hold Challenge day 7
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


My body tolerated a month of daily training to failure well: pull-ups and push-ups, I thought it would be much worse.
What I learned:
+ as I already knew, it is essential to do a good warm-up, especially for pull-ups which are one of the most challenging exercises ever, it is essential to avoid injuries, if you get hurt you stop training, so it's better to "throw away" 5 minutes than a few weeks of rehabilitation
+ 5 minutes or less of intense exercise can be tolerated well even for a whole month, it took me 3 minutes to do pull-ups including 30 sec rest and a little more for push-ups
+ pushing a little more works well to push the limit a little further, it's been a while since i managed to do 41 push-ups in a row
+ failure workouts require the least amount of time especially with 30 second rests, you explode really quickly
+ a demanding challenge forces you not to train too comfortably
- to increase the repetitions the good form of those repetitions suffers a bit
- after a certain point it becomes really difficult to improve
- 30 seconds of rest between to failure exercises are very few, you barely get your breath back
I did some tests instead of going to failure going to fatigue, basically the difference in my case is that I pay more attention to good repetition form instead of how many repetitions I do.
It's hard to find a good balance between really struggling and not getting too complacent by not really pushing.
The next experiments (Power Hold Challenge) will involve modifying the day of pushups + plank with pull-ups to fatigue and push-ups to fatigue + plank but increasing the rest to 1 min.
I will try to only do repetitions with good form and still get as close as possible to maximum effort.
In short, I have already planned my experiments for the week :LOL:




Have a nice day bees
:coffee:


Keep your face always toward the sunshine, and shadows will fall behind you. Walt Whitman
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