Yesterday did a 24 minute bodyweight workout (3 x 7 minute workout). See video. Here are the exercises I did, all for 30 seconds each:
Jumping jacks
wall sit
push-ups
abdominal crunches
chair step-ups
squats
chair triceps dips
plank
high knees running in place
lunges
push-ups with ortation
side planks
cross jacks
tabletop lifts
staggered arm push-ups
toe touch crunch
mountain climbers
reverse lunge
single leg triceps dips
plank leg lifts
burpees
plie squats
shoulder tap push-ups
marching hip raise
blast off push-up
side lunge
pike push-up
russian twist
high knee shuffle
squat jacks
plank ups
sprinters
ski jumps
lunge with rotation
single-leg push-ups
side plank with reach under
Later in the day, I did another quick workout:
50 ab crunches with raised legs
Lat machine: 50kg, 9 reps (slow)
12 minutes cycling until I hit 170 bpm (heart beats per minute)
Foodwise, here’s what I ate:
5:50 am: Quinoa with lentils, spinach and salt
8:31 am: 1 slice of white bread with lots of butter and cherry jam 😅
9:14 am: 1 scoop of protein powder with water (Optimum Nutrition Whey Gold Standard)
10:15 a cup of black coffee
12:00 an iced latte with sugar
13:20 Curry Ramen
16:00 A chocolate protein shake (sweetened with Stevia)
18:50 Pork trotters with a bit of white rice23:30 A bottle of kefir
So obviously today wasn’t my best day foodwise. Major sidesteps where the white brad with jam and butter. Also ate very late, and went to bed late (after midnight), and that’s never good for me. However, slept quite peacefully so that was good.
Also good a nice oil massage today to soothe my sore muscles, that felt so good.