warmup../ workout: 20x supermen / round 1: 7x hanging leg rauses 10x side plank twistes left 10x side plank twistes right 7x plank switches 30s break / round 2: 7x hanging leg rauses 10x side plank twistes left 10x side plank twistes right 7x plank switches 30s break/ round 3: 7x hanging leg rauses 10x side plank twistes left 10x side plank twistes right 7x plank switches / endurance cycling 30min= 16km

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

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

20 min total body workout + 5 min stretch session #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

25 min workout + cooldown #mindbody

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

warm up #fajarsiddiq

20 min core workout #mindbody

tabata workout 5x #glife

tabata workout 5x #glife

tabata workout 5x #glife

tabata workout 5x #glife

tabata workout 5x

tabata workout 5x #glife

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

20 min full body workout + 10 min stretch session #mindbody

priming for 15 minutes and home-bike ride workout for 30 minutes (less intense due to knee pinching) #health

10 min run + 10 min full body workout + 10 min stretch session #mindbody