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

10 min run + 10 min stretching session #mindbody

10 min kickboxing + 10 min stretch session #mindbody

10 min run + 20 min lower body workout + 10 min stretch session #mindbody

warm up run

CrossFit: CARDIO EMOM 36’, 1st: 50s BIKE for cal, 2nd: 50s ROW for cal, 3rd: 50s DB BURPEE TO DEADLIFT, 4th: REST #life

Cardio: 5-4-3-2-1 mins treadmill/rower/bike #life

Cardio: 5-4-3-2-1 mins treadmill/rower/bike #life

10x pull ups 20x push ups 30x sit ups 40x squats x 4 rounds #gym

20 min run + 10 min stretch session #mindbody

20 min run + 10 min stretch session #mindbody

20 min run + 10 min stretch session #mindbody

/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

#gym Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Squats: 5x60kg Bench Press: 5x60kg Bench Press: 5x60kg Bench Press: 5x60kg Bench Press: 5x60kg Bench Press: 5x60kg Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Right side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec Sit-ups (Dragon Thrusts): 45sec Sit-ups (Plank Right side): 45sec Sit-ups (Plate press crunch 10kg): 45sec Sit-ups (Cliffhanger climbers): 45sec

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

20 min interval run + 10 min stretch session #mindbody

Cardio workout 5-4-3-2-1 mins - treadmill/rower/bike/skierg #life

20 min full body workout #mindbody

20 min full body workout #mindbody

10 min run + 10 min upper body workout #mindbody