Gym

I biked to the gym after work.

Had planned to run 2.5K on the treadmill but all the treadmills were occupied when I entered the gym so I decided to warmup with indoor rowing. Decided to increase the distance to 2K.

Distance: 2020 m, time: 10.16 min, 5.04 min/k

Focus tonite was hips, triceps where I did dips, biceps where I did dumbbell, legs where I did squat with a bar.

Ended with extra hip exercises: top leg, clam, donkey kick, bridges, fire hydrant, side kick and circle.

Calf exercises

Then I also did balance trainer counting to 90

For core I did rolling toe plank increased to 40, plank did 40, boat with 10kg weight, rolling wheel. Plank with a throwing ball where I did 35, 20, 35

Stretched and then it was time to bike home.

Gym

Decided to do indoor rowing as warmup, 2K. Felt a bit more breathless this time. Ended up with 2022m, time: 10.28 min

Focus tonite was back where I did chinups, torsorotation, rowing and chinups, shoulders, hips, legs where I did squat with a bar and a calf exercise

Being away on vacation for three weeks without being at the gym will get consequences. Have lost strength in my back when it comes to chinups and rowing.

Ended with core where I did rolling toe plank, have now increased from 30 to 40, plank where I tonite did 40, boat with a weight where I this week increased from 5kg to 10kg, rolling wheel and then of course plank with a ball where I did 35, 7 and 22

Hip tabata where I did squat to side, side lunge, wide squat, single leg crab, superman, lung to heel raise, donkey kick, plank leg raise

Balance board counting to 90.

Foamrolled my calves and then stretched.

Yoga

So nice to bike PowerYoga 2 tonite.

A lot of rotation exercises, good for my back.

The elephant did not work at all

Nice with the dove again.