09.28

Jog 45min, airdyne 15min.

09.27

Jog 46min, airdyne 15min.

09.26

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 1x50, 30-120sec between exercises.

09.24

Jog 48min, airdyne 30min.

09.23

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x40, 30-120sec between exercises, 2min between series.

09.22

Jog 51min.

09.20

Jog 53min.

09.19

Body row, lunge, push-up, hindu squat, 24kg kb swing, bicycle crunch: 3x40, 30-120sec between exercises, 2min between series.

09.17

Jog 60min

09.16

Ring row
Lunge
Push-up
Hindu squat
Swing 24kg
Sit-up
2x30, 30-120sec rest between exercises, 2min between series

09.15

Jog 45min

09.14

Jog 41min

09.12

Ring row
Lunge
Push-up
Hindu squat
Swing 24kg
Sit-up
3x30, 30-120sec rest between exercises, 2min between series

09.10

Jog 40min 135 AHR.

09.09

Ring row 20
Lunge 20
Push-up 20
Hindu squat 20
Swing 24kg 20
Sit-up 20

2 rounds 30sec to 90sec between exercises and 2min between rounds

09.08

Jog 41min, 137 AHR.

09.07

Jog 35min, 140 AHR.

09.06

Body row 20
Lunge 20
Push-up 20
Hindu squat 20
Swing 24kg x20
Sit-up 20

3 sets, 2-3min between, 30-60sec between exercises