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Tuesday, December 3, 2013



I haven´t in a while run for longer then 40 minutes. Usually I do after my weight training 20 minutes of HIT training (5 min walking, 2 min jogging and 1 min intensive running 4 times). On Sunday I ran 60 minutes and my goal was to hit 10 km on that 60 minute time. I must say the feeling was great when I reached my target. The best motivator is when you achievement your "mini" goals that you set to yourself. Then you can gradually increase your performance to  reach your ultimate goal.

My Workout Program:

Monday: Arnold´s Golden six (description below)
Tuesday: Calf, shoulder, back and triceps
Wednesday: Piloxing
Thursday: Arnold´s Golden six
Friday: Arnold´s Golden six
Saturday: Rest Day
Sunday: Plyometrics 4 rounds with weights + abs (picture below)

1. Squat
4x10 Reps

2. Barbell Bench Press
3x10 Reps

3. Wide-Grip Pullups
3x as many as you can

4. Barbell Shoulder Press
4x10 Reps

5. Barbell Bicep Curl
3x10 Reps

6. Ab Crunch
4x 20-30 

Been doing this program for 3 moths, changing my workout before January. I suggest you change your workout every 3 months as well. And take a 1 week pause before you start the new program.

xoxo Fitness Geek

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