Road to Super Fit Girl!!

[mariia]

2808010

Part I
1 stair sprint + 5 burpees ,jog down ( w/ankle weights)
1 stair sprint , 4 burpees…. Till 1 burpee

Part II

1 Stair sprint(w/ vest) + 100x jump + 10 pushups x 10 rounds

Part III
10-1stair sprints + 100x jump rope + 10 squats - w/ankle weights

Notes:around 60 mins workout time; 72% avg HR.Sored!!Today it was about will....I was feeling tired...tomorrow,REST DAY! i DESERVE!KEEP rocking, bb´s!

[mariia]

29.08.010

22 rounds

100x jump rope
10 half burpee
20 jumping jacks
10snowboarders
20 scissors
10 pushups

notes:around 60 mins workout time;76 %avg hr. Nice workout...feel a little "tired" b/c of my meals yesterday...(1 menu CBO and an ice-cream..soooo bloated after that...)!

[mariia]

3108010

10 shuttle runs - 10 stairs sprint - 100x jump rope - 100 jabs till 1 shuttle run , 1 stair sprint,10x jump rope, 10 jabs.

NotesL:around 55 mins workout time;around 74 %avg HR. simple,but brutal. i wear 2 kgs in each leg....

[mariia]

0109010

Futsal practice. first one. first of many...My goal:always ,always be better..all the seconds in the field
tomorrow, i will post one more routine...It will be hard...(dommssssssss!),but im strong!

[fitpro1]

Hey Maria!

Looks like you started fustal! Awesome. Do you still do the same training and the fustal practice?

Hope all is well

[mariia]

Hey Maria!

Looks like you started fustal! Awesome. Do you still do the same training and the fustal practice?

Hope all is well

Hello!Hey...yesterday,first training... I felt pain:P...But today, i was feeling well...(my home workouts are paying off!!)
I will try to work 3 times,at least...i will have 3trainings per week plus the game,so i think its enough!

Im waiting for your journal!
**



Today!

100 low jacks ( 3 kgs each leg plus a resistance band...try it!!)
50 Sit-ups
40 BB Push Presses
30 Sumo squats
10 half Burpees
20 m. climbers
100x jump rope


workout time:around 45 mins,77(!!! wow...i dont know how i did it).I was wearing 3 kgs in each leg... very hard with the jump rope and the m.climbers!

[mariia]

Futsal practice.
Trying to get the courage to post some pics

...

[fitpro1]

I know I need to start my journal too. No time!

You should totally post pics. You look fabulous

Have a nice weekend!

[mariia]

0309010

1h30 of futsal practice.

0409010

100x jump rope
20 band squats
20 m climbers
10 chops each side w/band
50 jumping jacks w/ weights and band
100x jump rope
10 pushups knees on the floor

workout time;around 46 mins;70 %avg hr. tired from yesterday! (New achivement: now i can do ninja jumps" !)

[mariia]

0509010

1h futsal practice

16 mins jump rope 20 on 10 off

m.climbers 30
High knees 50
Bulgarian Split Squat -
reps (12 reps/side)
Jumps (12 reps)
Reverse Lunge (25 reps)
Dips (Max reps)
1-Leg Calf Raise (12 reps)
Triceps BW Press (8-15 reps)
Ball/Ab Wheel Rollout (15 reps)



Notes:around 45 mins ,71%avg HR. Futsal is killing me!Great!

[mariia]

0609010

1h futsal pratice

My resistance is great for this time of the year...thanks...training while being inspired by some of you !great!

[mariia]

0709010

deck card workout

Hearts squats with reverse
lunge
Diamonds Plyometric pushups
Clubs half butpess
Spades Dumbell swings

2x 4 mins tabata syle jump rope + squats

10 rounds

1 min jump rope 15 secs rest 1 min squats 15 rest

workout notes:around 60 mins, no hr monitor today,but awesome!my thsirt was dripping..

[mariia]

0809010

50 mins jump rope,pushups,squats,band sprints ,mountain climbers...
I wasn´t very organized,but i still made a good training; 70% avg HR.

tonight:1h30 futsal practice

[mariia]

0909010

"Futsal" practice on the beach 1h

[mariia]

10092010

16 mins jump rope 20 on 10 off - 3 kgs in each leg

THEN:

100X JUmp rope
30 squats
30 m climbers
50 high knees
50 punches w/2 kgs in each hand

notes:around 39 mins workout time,71%avg hr. Great workout.

tonight:1h30 futsal practice.

[mariia]

1209010

20 mins jump rope w weights 20 on 10 off

20 x Push-ups
5/5 x Around the World
10/10 x Alternating Cossacks Squats
10/10 One-legged deadlift (10kg Plate)
10x box jumps
35 seconds squats Hold Against Wall

Notes:around 50 mins ;73%avg Hr. Feeling great...

after some hours: 1h futsal practice. Feeling good. Better shape than everybody:P

[mariia]

1309010

20 mins jump rope 20 on 10 off w weights

Prisoner Squat (15 reps)
Feet on Ball Pushup (12 reps)
Bulgarian Split Squat (12 reps)
inverte rows (Max
Stability Ball 1-Leg Curl (10 reps)
Spiderman Pushup (6 reps)
Walking Lunge (15 reps)
Side Plank Leg Lift (8 reps)
Rotate Lunge (10 reps)
Stability Ball Jackknife (15 reps)

Notes:around 45 mins, 70 % avg HR.Tired from the last practices..

[mariia]

1409010

squat, curl, press combo x 10 x 10lb x 3
row to kickback x 10 / move x 10lb x 3
lunge & press x 10 x 8lb x 3
reverse chop x 10 / side
3 sets of different ab moves on ball
back extensions x 10 x 3

30 mins jump rope 20 on 10 off

Notes:around 50 mins workout,71avg hr.

[mariia]

1509010

1h30 futsal practice

1609010

4 mins jump rope 20 on 10 off

squat, curl, press combo x 10 x 10lb x 3
row to kickback x 10 / x 3
lunge & press x 10 x x 3
reverse chop x 10 / side
3 sets of different ab moves on ball
back extensions x 10 x 3

Circuit 1
DB press on ball x 10 x 5 times
DB flys w/ crunch on ball x 15 x 5 times
jump rope x 100
j jacks x 50 w weights and resistance band


Notes:around 55 mins,69 avg hr. Good workout,but lack of rhtym..

[portmax29]

Good Job, keep up the good work.

[mariia]

Good Job, keep up the good work.

thanks for the support!

[portmax29]

thanks for the support!

No prob. Im was going to start my cutting cycle this week but we have a festa going on this weekend and they are serving alcatra com patatas or however you sell it and i cant miss that. So im Cutting starting Monday.

[mariia]

No prob. Im was going to start my cutting cycle this week but we have a festa going on this weekend and they are serving alcatra com patatas or however you sell it and i cant miss that. So im Cutting starting Monday.

wise choice!if you start a journal, i will read it...

[Airos]

Good job, it is looking good. Keep up the good work!

[mariia]

Good job, it is looking good. Keep up the good work!

My lucky day! two compliments!Thanks!

[mariia]

1709010

25 MINS jump rope 50 on 10 off

1A) pushups 20 reps
1B) DB Row – 8 reps per side (2-0-1)
1C) 5-meter Shuttle Sprint – 8 second sprint with 12 seconds recovery x 3 reps


2A) Pike Pushup – 15 reps
2B) Seated Row or Renegade Row – 12 reps or 8 reps per side
2C) Repeated Jumps – 12 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

3A) Dips with Knee Up – 15 reps
3B) DB Rear Deltoid Raise – 12 reps
3C) 5-meter Shuttle Sprint – 8 second sprint with 12 seconds recovery x 3 reps
Rest 1 minute before repeating 2 more times for a total of 3 circuits.

Notes:around 50 mins,70 %avg HR.

[mariia]

1809010

1h15 futsal practice.

[mariia]

10 rounds of:
100 rope turns
10 burpees
10 DB swings x 22.5 lbs (5 / arm)
10 med ball slams
10 jumping jacks
10 squat jumps
30 secs rest between rounds

[mariia]

2009010

20 mins jump rope w/ 3 kgs in each leg. 20 on 10 off

3 rounds
Lunge Jump 6 reps
Inchworm – 6 reps (2-1-2)
KB 1-Arm Swing – 10 reps per side (1-0-X)
100x jump rope
Bulgarian Split Squat 1 – 10 reps per side
Stability Ball Jackknife-Pushup Combo – 10
KB Swing – 20 reps
100x jump rope

100x jump rope – 15 reps
Stability Ball Jackknife Plank – 60 seconds
swing 20 reps


Notes:around 55b mins, 70 %avg HR; plus 2h30 cleaning the house.

[mariia]

2109010

20 mins jump rope 20 on 10 off

1-10-1
db snatchs
1-10-1 thrusters


Notes:around 46 mins; 65% avg HR. Feeling down.... keep the workout simple to fo something.