warmup 5min/ 1x 25 supermen/ Intervall( round 1: 14x plank knees-to-elbow 20x supermen 20x twists 20s break/ round 2: 14x plank knees-to-elbow 20x supermen 20x twists 20s break/ round 3: 14x plank knees-to-elbow 20x supermen 20x twists ) stretching: 5min/ cycling 30min

5 min warmup../ workout: round 1: 5 pushups 10 x lunges 20x jumping jacks/ round 2: 7 pushups 15 x lunges 30x jumping jacks/ round 3: 10 pushups 20 x lunges 40x jumping jacks / workout time= 4:57 /stretching: 5min/ endurance cycling 30min= 15km

5 min warmup/ workout: 1x 16 bicyele crunches / round: 1x 16 bicyele crunches 15x hip raies 15x crunches 15x heel raise right 15x heel raise left / round 2: 16x bicyele crunches 15x hip raies 15x crunches 15x heel raise right 15x heel raise left / round 3: 16x bicyele crunches 15x hip raies 15x crunches 15x heel raise right 15x heel raise left / stretching: 5min/ / run 10km

Crossfit: 2' for 3r: 10 bench press 37.5, 10 incline dumbbell row 2x15kg. AMRAP 4': 30 DB bench press 2x10kg, irt row, 2' rest. 30 Russian swing 28kg, irt echo bike, rest 2'. 2' side plank, irt ski #life

/deadlift 1x 5x 50kg /done deadlift 1x 5x 80kg /done deadlift 1x 5x 90kg /done deadlift 1x 5x 110kg /done pull-ups 5x 8x /done 4x 5x 2x 10kg dumbbells biceps curl /done 10 mins bicycle uphill down hill (max pulse 168bpm) #gym

cycling workout #mindbody

cycling workout #mindbody

Crossfit: 2' for 3r: 10 bench press 30,35,37.5kg, 10 incline dumbbell row 2x10,12.5,15kg. AMRAP 4': 40 DB bench press 2x10kg, IRT echo bike. 2' rest. 40 US kb swing 20kg, IRT row. 2' rest. 2' plank, IRT ski #life

tabata 4-minute 7-seconds exercise home-bike ride (20s exercise, 10s rest, 8 reps) - 1.4km #laif

Crossfit: 2' for 3r: 10 bench press 37.5kg, 10 incline dumbbell row 2x15kg. AMRAP 4': 40 cal echo, IRT DB bench press 2x10kg. 2' rest. 500m row, IRT US kb swing 20kg. 2' rest. 500m ski, IRT Russian twist plate 10kg #life

Crossfit: 2' for 3r: 10 back squats 50/55/60kg, 10 side band prone hamstring curls. AMRAP 12': 20 DB snatches 12kg, 15 air squats, 10 push-ups HR, 200m run #life

workout (10-minute trampoline warm up, 20-minute home bike ride cardio and 5-minute cool down) #health

300 workout in 20 mins: 25 pull ups wide grip 50 box step ups 45cm 50 push ups 50 deadlifts 60kg 50 window wipers 60kg 50 kettlebell clean & press 16kg 25 pull ups wide grip #gym

tabata 4-minute exercise home-bike ride (20s exercise, 10s rest, 8 reps) - this time I took it easy with only 1.2km (instead of the usual 1.5/1.6km) #laif

extended workout consisting of trampoline warm-up for the back, additional ground-floor warm-up, hiit training session, home-bike ride and a cool-down #health

Crossfit: 2' for 3r: 8 back squat 55, 60, 65kg, 8 side reverse lunges 35kg, plate 10kg. AMRAP 12': 60 cal echo, IRT AMRAP: 10 DB snatch 15kg, 8 goblet squat 20kg, 5 push-ups #life

300 workout in 21 mins: 25 pull ups wide grip 50 box step ups 50cm 50 push ups 50 deadlifts 60kg 50 window wipers 60kg 50 kettlebell clean & press 16kg 25 pull ups wide grip #gym

tabata home-bike workout 4 minutes (1.3 km - worse than usual but ok - showing up matters) #laif

300 workout in 26 mins: 25 pull ups wide grip 50 box step ups 45cm 50 push ups 50 deadlifts 60kg 50 window wipers 60kg 50 kettlebell clean & press 16kg 25 pull ups wide grip #gym

300 workout in 34 mins: 25 pull ups wide grip 50 box step ups 45cm 50 push ups 50 deadlifts 60kg 50 window wipers 60kg 50 kettlebell clean & press 16kg 25 pull ups wide grip #gym