In this challenge there are 4 simple rules

#3 NEVER MISS A MONDAY

So this evening I went to the gym and before I started to lift weight I ran 1.24 miles (2K) on the treadmill. Decided to go outside of my Comfort zone and started with speed: 5.71 min/k (10.5) the first k and then I increased the speed to 5 min/k (12) the last k.

Then I exercised my triceps and biceps plus legs. Have hip stability exercises since last summer 2013 when I started to run faster and my hips complained, also did calf exercise and squats.

Ended everything with core

– crunches
– the boat goin slowly down and hold it counting to 30
– ”the World” plank bringing the left hand out to the left and back, bringing the right hand out to the right and bringing it back, doing the same with the feet.
– the regular plank for 3 min and 30 s

In between I did the regular boat pumping both legs 20 times.