[Fremen]

Thank you @Anek @SlothEnergy @MadamMeow @Maegaranthelas @Syrius

 

[Fremen]

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)
Surya Namaskara (5 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Athletic training (2 h)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




My back is better, I suffer a bit the day after a hard workout but already on the second day I feel better
I always have a bit of stiffness in my right lower back but I think stretching does me good, so I'm confident I can solve the problem with stretching and strengthening.




Have a nice day bees

All God does is watch us and kill us when we get boring. We must never, ever be boring. Chuck Palahniuk

 

[Fremen]

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)
Rotator Cuff Workout (1 min, 30 sec)
Kettlebell Warmup (8kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




What is giving me the most satisfaction is the improved ability of my body to recover from heavy training.





Have a nice day bees

This life’s hard, but it’s harder if you’re stupid. George V. Higgins

 

[Fremen]

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)
How I Cope Workout lv III with EC (1 min rest)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




A more flexible approach to training has allowed me to train well in recent months, so I will continue to have a training base but also allow myself alternatives that I like on all other occasions.





Have a nice day bees

Go to heaven for the climate and hell for the company. Benjamin Franklin Wade

 

[Fremen]

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)
Surya Namaskara (5 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I just wanted to do some mobility and stretching




Have a nice day bees

I generally avoid temptation unless I can't resist it. Mae West

 

[Fremen]

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)
Rotator Cuff Workout (1 min, 30 sec)
Kettlebell Warmup (8kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I struggled a bit today but I trained, so: victory!





Have a nice day bees

If at first you don't succeed, try, try again. Then quit. No use being a damn fool about it. W.C. Fields

 

[Fremen]

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)
Surya Namaskara (5 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Athletic training (2 h)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm getting back into the rhythm of training in the evening




Have a nice day bees

There's a fine line between genius and insanity. I have erased this line. Oscar Levant

 

[Fremen]

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)
Surya Namaskara (5 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Standing Core Workout (no rest, 9 min)
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today is definitely an active recovery day




Have a nice day bees

I was gratified to be able to answer promptly, and I did. I said I didn’t know. Mark Twain

 

[Fremen]

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)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Setu Bandha Sarvangasana (1 min)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Athletic training (2 h)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Yesterday I started adding some mobility and standing abs to my light late afternoon workout:
Standing Core Workout
It's a good warmup for the following stretching and a good mobility exercise for the well-being of my back which is my priority in this period




Have a nice day bees

I like work: it fascinates me. I can sit and look at it for hours. Jerome K. Jerome

 

[Nebulus]

I really like the quotes at the end of your posts. Insightful and entertaining.
Best wishes for a quick recovery of your back!

 

[Fremen]

I really like the quotes at the end of your posts. Insightful and entertaining.

I enjoy choosing them a bit randomly and a bit not

Best wishes for a quick recovery of your back!

Thanks, I'm working on it

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
The Quick and the Dead 10:2 Protocol with Two Hand Swings (100 reps, 30 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Standing Core Workout (no rest, 9 min)
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



My wife is at the Italian Romance Festival in Rome as an author, I accompanied her to the train this morning and... now I have 36 hours alone
Which means action movie tonight and food of questionable quality due to laziness




Have a nice day bees

Give me six hours to chop down a tree and I will spend the first four sharpening the axe. Abraham Lincoln

 

[Fremen]

BEFORE BREAKFAST

First Thing Water Challenge
Five Rites Workout - (instructional video) [10 min]

°°°

BEFORE LUNCH

Universal Warmup (5 min)
Wild & Free Workout lv III with EC (1 min rest)
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I stretched myself a bit with kicks and punches




Have a nice day bees

I have great faith in fools - self-confidence my friends will call it. Edgar Allan Poe

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Another very lazy day and that's okay, I'm mulling over changes




Have a nice day bees

I think God, in creating man, somewhat overestimated his ability. Oscar Wilde

 

[Obsinosterous]

I'm mulling over changes

Ooo . . . change can be fun.

 

[Fremen]

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)
Rotator Cuff Workout (1 min, 30 sec)
Kettlebell Warmup (10kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Standing Core Workout (no rest, 9 min)
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I increased the reps and some weights and I'm pretty tired, my back is fine and I managed to do Chakrasana too





Have a nice day bees

There is nothing in the world so irresistibly contagious as laughter and good humor. Charles Dickens

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Athletic training (2 h)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I'll vary the mobility and stretching a bit so I don't get bored




Have a nice day bees

Never let your sense of morals prevent you from doing what is right. Isaac Asimov

 

[Fremen]

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)
Sweeper Workout lv III with EC (1 min rest)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Standing Core Workout (no rest, 9 min)
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I was a little sore today from last night's workout but I still trained well





Have a nice day bees

Tell the truth, or someone will tell it for you. Stephanie Klein

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Athletic training (2 h)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




I found a really minimal workout for when I'm very very lazy:
Unbound (3 min) & Full Body Stretch (2 min)
5 minutes in total and the guilt flies away




Have a nice day bees

Train yourself to let go of everything you fear to lose. Yoda

 

[Fremen]

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)
The Quick and the Dead 10:2 Protocol with Two Hand Swings (100 reps, 30 min)
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Standing Core Workout (no rest, 9 min)
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Last night we concluded the September athletic preparation and next week the Muay Thai course that I like the most will start




Have a nice day bees

Keep looking up… that’s the secret of life. Charlie Brown

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Very lazy day, I had other things on my mind




Have a nice day bees

I have decided to be happy, because it’s good for my health. Voltaire

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I will duplicate yesterday's lazy day




Have a nice day bees

Life is tough, my darling, but so are you. Stephanie Bennett-Henry

 

[Fremen]

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)
Rotator Cuff Workout (1 min, 30 sec)
Kettlebell Warmup (8kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today at the gym I trained well and intensely and it went very well





Have a nice day bees

Everyday is a second chance. Unknown

 

[Fremen]

BEFORE BREAKFAST

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

°°°

BEFORE LUNCH

Unbound (3 min)
1000 Calf Raises Challenge day 1
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I started the challenge of the month, I missed it




Have a nice day bees

The first step is you have to say that you can. Will Smith

 

[Fremen]

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)
Unbound (3 min)
1000 Calf Raises Challenge day 2
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



The variety of mini workouts I've selected is working really well, I always have something I want to do and a little is better than nothing




Have a nice day bees

The future belongs to those who believe in the beauty of their dreams. Eleanor Roosevelt

 

[Fremen]

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)
Unbound (3 min)
1000 Calf Raises Challenge day 3
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm taking it easy on all the non-gym workouts, since those are challenging enough already




Have a nice day bees

The best way to predict the future is to create it. Abraham Lincoln

 

[Fremen]

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)
The Quick and the Dead 10:2 Protocol with Two Hand Swings (100 reps, 30 min)
1000 Calf Raises Challenge day 4
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I did a light strength training, I'm doing well, I'm recovering well and my training level is improving




Have a nice day bees

Keep calm and keep learning. Lailah Gifty Akita

 

[Fremen]

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)
1000 Calf Raises Challenge day 5
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I have to admit that I'm enjoying a bit of laziness on active recovery days




Have a nice day bees

The positive thinker sees the invisible, feels the intangible, and achieves the impossible. Winston Churchill

 

[Fremen]

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)
1000 Calf Raises Challenge day 6
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



This afternoon we will take a nice walk in the city center




Have a nice day bees

Try to be a rainbow in someone’s cloud. Maya Angelou

 

[Fremen]

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)
Kettlebell Warmup (10kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Today I increased the weight in the gym exercises and it went well





Have a nice day bees

A problem is a chance for you to do your best. Duke Ellington

 

[Fremen]

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)
1000 Calf Raises Challenge day 8
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



In this period with the unstable weather I have a lot to do putting on or taking off layers of clothes




Have a nice day bees

Positive anything is better than negative nothing. Elbert Hubbard

 

[Maegaranthelas]

Oh my goodness yes xD I really need to learn to knit cardigans, because having to pull my cosy woolly jumper over my head multiple times a day gets old very soon xD

 

[Fremen]

Oh my goodness yes xD I really need to learn to knit cardigans, because having to pull my cosy woolly jumper over my head multiple times a day gets old very soon xD

Yesterday it was 15 degrees, today 30, I think not even a cardigan can soothe the madness of the weather

 

[Fremen]

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)
1000 Calf Raises Challenge day 9
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm a little sore but so far I'm holding up well with the training




Have a nice day bees

Once you choose hope, anything’s possible. Christopher Reeve

 

[Fremen]

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)
1000 Calf Raises Challenge day 10
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I'm having fun doing the monthly challenge, I missed it




Have a nice day bees

Mix a little foolishness with your serious plans. It is lovely to be silly at the right moment. Horace

 

[Sólveig]

Mix a little foolishness with your serious plans. It is lovely to be silly at the right moment. Horace

 

[Fremen]

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)
The Quick and the Dead 10:2 Protocol with Two Hand Swings (100 reps, 30 min)
1000 Calf Raises Challenge day 11
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I got to my target weight of 24kg for kettlebell swings




Have a nice day bees

You can, you should, and if you’re brave enough to start, you will. Stephen King

 

[NancyTree]

Today I got to my target weight of 24kg for kettlebell swings

 

[SlothEnergy]

Great job with the kettlebell! 24kg is something!

 

[Fremen]

Thank you @NancyTree @SlothEnergy

 

[Fremen]

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)
1000 Calf Raises Challenge day 12
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




The quarter of an hour of mobility and stretching works well, physically it still makes me move a bit and I don't feel guilty because I haven't trained
From my experiments I am becoming more and more convinced of how fundamental it is to leave yourself time to recover well between workouts in order to be able to continue in a sustainable way.




Have a nice day bees

Be thankful for what you have; you’ll end up having more. Oprah Winfrey

 

[Fremen]

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)
1000 Calf Raises Challenge day 13
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




Lazy and gloomy day




Have a nice day bees

Believe you can and you’re halfway there. Theodore Roosevelt

 

[Fremen]

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)
Kettlebell Warmup (10kg, 5 min)

• Around the World
• Figure 8 - Front to Back
• Figure 8 - Back to Front
• Halo Goblet Squat
• Pullover Squat

Strength training in the gym (1 h)
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Uttanasana with hands clasped (1 min)
Baddha Parivrtta Malasana (2 min)
Supta Virasana (1 min)
Baddha Konasana (forward, 1 min)
Chakrasana (30 sec)
Paschimottanasana (1 min)

°°°

BEFORE DINNER

1000 Calf Raises Challenge day 14
Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




It was a hectic day with a touch of hysteria but I trained anyway and kept my nerves steady.





Have a nice day bees

One small positive thought can change your whole day. Zig Ziglar

 

[Fremen]

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)
1000 Calf Raises Challenge day 15
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



I still have a bit of a sore back the day after an intense workout but nothing dramatic and I feel like my recovery is improving, so let's keep going




Have a nice day bees

Always turn a negative situation into a positive situation. Michael Jordan

 

[Fremen]

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)
1000 Calf Raises Challenge day 16
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°




It always amazes me how a 15 minute Muay Thai strength circuit always challenges everyone
That's why my strength training in the gym is very simple and basic, while I do the difficult things in strength training during Muay Thai classes.




Have a nice day bees

One person can make a difference, and everyone should try. John F. Kennedy

 

[TopNotch]

What sort of strength training do you do during Muay Thai? Just bodyweight stuff or what?

 

[Fremen]

What sort of strength training do you do during Muay Thai? Just bodyweight stuff or what?

It is usually a mix of bodyweight exercises and exercises with various weights and equipment, they always change and the total time varies between 10 and 15 minutes.

 

[Fremen]

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)
1000 Calf Raises Challenge day 17
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Muay Thai (1 h, 30 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°


The second day after a hard workout is the best, I feel normal again




Have a nice day bees

It doesn’t matter how slow you go, as long as you don’t stop. Confucius

 

[Fremen]

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)
The Quick and the Dead 10:2 Protocol with Two Hand Swings (100 reps, 30 min)
1000 Calf Raises Challenge day 18
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



After thinking about it for a while I decided to keep the current weekly workout indefinitely, it works, there is slow but steady progress and it is not too tiring




Have a nice day bees

I am not a product of my circumstances. I am a product of my decisions. Stephen R. Covey

 

[Fremen]

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)
Anywhere Abs Workout
1000 Calf Raises Challenge day 19
Surya Namaskara (5 min)

°°°

BEFORE DINNER

Hips & Glutes Stretch Workout (6 min)

°°°

BEFORE BEDTIME

Daily Gratitude Challenge
Counting Victories Challenge

°°°



Today I added a standing abs workout, I'm following my mood and desire




Have a nice day bees

With the new day comes new strength and new thoughts. Eleanor Roosevelt