Day 1 - Yoga day

Ashtanga yoga - primary series

Day 2 - Arm Day

4 sets of 8 reps

Jogging for stress relief

A beautiful sunny cold winter day was upon us today so I made time for an outdoor run. The first run of 2016.

The purpose was to clear my mind. I just put on my headphones and let my mind wander. I knew I had limited time so I chose a route that I knew wouldn't be longer than 30 minutes. I let my body stop when it felt like it. The result was 2.6 km in 17 minutes and a less-stressed me.

7 ways exercise relieves stress:

http://www.active.com/fitness/Articles/7-Ways-Exercise-Relieves-Stress

Bandhas and yoga

Today, after 5 months of practising Ashtanga yoga, it finally clicked. I have learned how to effectively use my bandhas.

http://www.mindbodygreen.com/0-2583/Bandhas-for-Beginners-Intro-to-Yogas-Interior-Locks.html

Anywhere cardio

Today's Workout:
10 lunges
10 push-ups
10 squats
10 sit-ups
10 jumping jacks
Repeat 4 times

Today's Breakfast:

1 glass of lemon detox (lemon juice, cayenne pepper, coconut oil and honey)

1 protein shake - vega sport, almond milk, coconut water, 1/2 shot espresso, glutemine, frozen blueberries and cinnamon topped with cocoa nibs

Arm day - tris and bis

Workout:

EXERCISE	TYPE/MACHINE	DURATION	INTENSITY
CARDIO	CYCLING	45 MIN	HIGH
TRICEPS & BICEPS	FREE WEIGHTS	30 MIN	HIGH
CARDIO	ROWING MACHINE	10 MIN	MED
CARDIO	STEPPER	5 MIN	MED

 

TRICEPS & BICEPS	REPS	SETS	WEIGHT
BICEP CURLS	8	3	15 LBS
TRICEP KICKBACKS	8	3	15 LBS
HAMMER CURLS	8	3	15 LBS
TRICEP EXTENSIONS OVERHEAD	8	3	15 LBS

Morning quickie

Sauna - 5 min (warm up)

Treadmill - 10 min 5 mph jog

Box jumps - 8 reps, 3 sets below knee height



Box jumps - 8 reps, 3 sets above knee height




Hanging leg raises - straight legs - 8 reps, 3 sets



Hanging leg raises - knees bent - 8 reps, 3 sets




Protein shake to follow:

1 scoop vega chocolate smoothie powder

1/2 cup coconut water
1/2 cup unsweetened almond milk
1/2 banana

1/2 cup of ice

Blend well