Tonje's morning cardio, and goals for this week!

A kind of involuntary morning cardio today, since I managed to break the key inside the bike lock on Saturday.

Seems like neither the bikes nor the locks like about the cold here in the Netherlands!

Had a good laugh standing there with the biggest thingy to break up the lock on my way home, in the brightest daylight, when other people done for the day coming to get their bikes. Got a feeeeew weird looks!

But yes, back to the morning walk:

It takes approximately 30minutes and was also done on empty stomach!

Nice way to burn some fat!

This is something I will implement slowly during the next weeks.

Starting with 2 times this week, 3 times the week after and so it goes on til it’s 30 minutes morning cardio everyday.

This is a nice way to implement some cardio to your daily life for people otherwise having a full time schedule. (Like me!!)

-       There is no other time needed than the time it takes to go from A-B

-       You can clear up your mind, and plan the day when doing it

-       You get fresh air

-       You get better prepared for the challenges coming up during the day

-       And, it’s effective (To maintain a proper health, and also to burn some extra calories)

GOALS FOR THIS WEEK

- Do my maximum lifts (this will happen tomorrow!!!)

- 4 total body workouts

- 4 core training sessions

- 2 intervall trainings with 20 min moderate intensity after each

- 2 days with morning cardio

- 1 day at crossfit

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
-  Morning cardio -  Rest day	-  Maximum lifts -  Total body workout	- Total body workout -  Core training	-  Core training -  Intervals + 20 min moderate cardio	-  Morning cardio -  Total body workout -  Core training	-  Total body workout -  Intervals + 20 min moderate cardio	-  CrossFit - Core training

Whit this high amount of training, and also allot of other daily activities it's important to listen to your body! If you feel it's screaming for a break - give it a break! (Preferably a little before it's screaming of course) The break does not have to be total rest, but can be a low intensity activity instead :)

Here is some picture for a training manual we have created, showing a good core exercise ;)

1. Start with your arms extended as in a starting pushup position

2. do a pushup (as in the r. picture)

3. Lift your hips toward the ceiling keeping your legs straight and tighten your abdominals. Before returning to start position by slowly and controlled lowering your hips again - repeat!