#highintensityworkout — Public Fediverse posts

#workoutoftheday #circuittraining

2x45s, 1x30s:
1️⃣ rope skipping
2️⃣ squat @ 2kg
3️⃣ knee push-up
4️⃣ high knees
5️⃣ side plank + leg lift
6️⃣ burpee
7️⃣ lunge
8️⃣ sit-up
9️⃣ jumping jack
🔟 plank
11 step touch

Before the class I did 3 rounds of:
*️⃣ single-calf raise x10/leg
*️⃣ band-assisted pull-up x4
*️⃣ band-assisted deep squat narrow stance x10

#fitodon #fitness #mastolift #highintensityworkout

#circuittraining #workoutoftheday

2x45s, 2x30s:
1️⃣ lunge pulse
2️⃣ inchworm
3️⃣ lateral lunge
4️⃣ boxing
5️⃣ high knees
6️⃣ banded oblique crunch @ 25kg
7️⃣ squat jump
8️⃣ band pull-down @ 10kg
9️⃣ step jump
🔟 lying leg raise

#mastolift #fitodon #highintensityworkout #fitness

It was our last summer group session and we did it in a park with this September heatwave!
Next week the official class resumes and we'll have a new instructor.

#workoutoftheday
#circuittraining

2x45s, 2x30s of:
1️⃣ jumping jack
2️⃣ banded squat thruster @ 13,6kg
3️⃣ banded pendlay row @ 22kg
4️⃣ banded tricep kickback @ 15kg
5️⃣ plank lateral walk
6️⃣ forward + backward lunge
7️⃣ burpee
8️⃣ flutters
9️⃣ running forward & back
🔟 banded oblique crunch @ 30kg

#fitness #weightlifting #highintensityworkout #fitodon #mastolift

#workoutoftheday #circuittraining

2x45s, 2x30s:
1️⃣ mountain climbers
2️⃣ oblique crunch @ 8kg
3️⃣ lunge pulse
4️⃣ band pull apart @ 12kg
5️⃣ 180-degrees rotation jump
6️⃣ v-sit
7️⃣ shoulder press & forward @ 4kg
8️⃣ sprint
9️⃣ fitball plank
🔟 goblet squat @ 4kg

#fitness #highintensityworkout #fitodon #mastolift

#workoutoftheday #circuittraining
2x45s, 2x30s:
1️⃣ KB swing @ 12kg
2️⃣ banded crab walk
3️⃣ inchworm
4️⃣ forward jump
5️⃣ oblique crunch @ 16kg
6️⃣ TRX row
7️⃣ bicep hold & high knees @ 3 kg
8️⃣ plank walkout
9️⃣ lateral lunge
🔟 leg raises

#highintensityworkout #fitodon #mastodonfit #fitness #mastolift

#workoutoftheday #mastolift #fitness #highintensityworkout #crossfit #fitodon #mastodonfit

X5:
1️⃣ devil's press x10 @ 6kg
2️⃣ bench dips x8
3️⃣ banded leg extension x8 @ 15kg
4️⃣ modified push-up x6
5️⃣ spider plank x12

#workoutoftheday
#circuittraining

I haven't been feeling well these past days (cough, weakness, stomachache) so this is my first workout of the week.

2x45s, 2x30s:
1️⃣ burpee
2️⃣ squat hold
3️⃣ banded lat pull-down @ 15kg
4️⃣ lateral jumps
5️⃣ deadbug
6️⃣ standing shoulder fly @ 3 kg
7️⃣ fast feet
8️⃣ fitball glute bridge
9️⃣ lunge & rotation @ 8 kg

#highintensityworkout #fitodon #mastodonfit #fitness

#circuittraining #workoutoftheday

2x45s, 2x30s of:
1️⃣ plank side walk
2️⃣ pendlay lunge
3️⃣ boxing @ 3kg
4️⃣ modified side plank
5️⃣ rope skipping
6️⃣ push-up on knees
7️⃣ fast feet
8️⃣ sit-up @ 3 kg
9️⃣ fitball wall squat
🔟 star jumps

#fitness #fitodon #mastodonfit #highintensityworkout

#workoutoftheday
#circuittraining outside

First 2 laps 45s each, then 2x30s of:
1️⃣ dips
2️⃣ bicep curl [8 kg]
3️⃣ single-leg squat
4️⃣ jump lunge
5️⃣ plank w/ leg raises
6️⃣ single-leg glute bridge
7️⃣ jump squat
8️⃣ running
9️⃣ standing side crunch [10 kg]

#fullbodyworkout #mastodonfit #fitodon #fitness #outdoorworkout #highintensityworkout

#workoutoftheday

#pyramid of 1,2,3,4,5,6,5,4,3,2,1 reps:
1️⃣ #running 30 meters
2️⃣ fitball leg extension
3️⃣ DB cluster @ 8kg

A total of 36 reps for each exercise.

#fitness #crossfit #mastodonfit #fitodon #highintensityworkout #lowerbodyworkout

#workoutoftheday #crossfit
Time cap of 30min, + 2min rest after each lap

X4:
1️⃣ burpees x11
2️⃣ weighted reverse lunge x10 @ 8kg
3️⃣ clean and press x5 @ 8kg
4️⃣ double-unders x20
5️⃣ suspension squat jump x12
6️⃣ step-up x16
7️⃣ suspension jumping jack x29

5th lap:
1️⃣ x11
2️⃣ x10 @ 8kg

Most DUs were 1 or 2 reps but once I achieved 5 consecutive reps 🤩

#fitodon #highintensityworkout #lowerbodyworkout

#circuittraining #workoutoftheday

2x45s, 2x30s:
1️⃣ elevated lunge pulse (step)
2️⃣ inchworm
3️⃣ lateral lunge
4️⃣ punching bag
5️⃣ obstacle jump
6️⃣ oblique crunch @ 8kg
7️⃣ squat jump
8️⃣ lats pull-down @ 10kg
9️⃣ step jump
🔟 lying leg raise

#mastodonfit #fitodon #highintensityworkout #fitness

#workoutoftheday #crossfit

Strength (x5):
*️⃣ snatch-grip deadlift x5 @ 72kg

#metcon (x5):
1️⃣ deadlift x12 @ 37kg
2️⃣ front rack forward lunge x12 @ 22kg
3️⃣ running 90s
4️⃣ box jump over x12

#lowerbodyworkout #highintensityworkout #fitness #fitodon #mastodonfit

#workoutoftheday
#circuittraining

2x45s, 2x30s of:
1️⃣ jumping jack
2️⃣ medicine ball squat & throw @ 3kg
3️⃣ pendlay row @ 10kg
4️⃣ kickback + bicep curl @ 5kg
5️⃣ plank lateral walk
6️⃣ forward + backward lunge
7️⃣ burpee
8️⃣ flutters
9️⃣ running forward & back
🔟 KB oblique crunch @ 8kg

#fitness #weightlifting #highintensityworkout #fitodon #mastodonfit

#workoutoftheday

Back to #fitness after being sick for 5 days. Trying to catch up with 2 workouts and 1 running session before the week ends, otherwise my training plan for the 10k-race in June would require adjustments 🏃‍♀️🤞

Strength (x5):
*️⃣ goblet squat x5 @ 16kg

Metcon (x5):
1️⃣ running 60s
2️⃣ goblet squat x15 @ 8kg
3️⃣ KB swing x18 @ 12kg
4️⃣ OH walking lunge 45s @ 5kg

#crossfit #lowerbodyworkout #highintensityworkout #fitodon #mastodonfit

#workoutoftheday #crossfit

Strength (x5):
*️⃣ Banded deadlift x3 @ ~70kg

Metcon (x5):
1️⃣ Box jump x12
2️⃣ Banded front forward lunge x12 @ ~15kg
3️⃣ American KB swing x12 @ 12 kg
4️⃣ double-unders x30
5️⃣ single-unders x30

Happy to report that I managed 6 consecutive DUs 3 times. I'm finally seeing progress, what a challenge they are!

#highintensityworkout #lowerbodyworkout #fitness #mastodonfit #fitodon

#workoutoftheday

Strength (x5):
*️⃣ banded shoulder press x3 @ 24.4kg

Metcon (x5):
1️⃣ banded power snatch x6 @ 19.8kg
2️⃣ TRX row x12
3️⃣ DB push jerk x12 @ 15kg
4️⃣ tricep push-up (on knees) x12

Metcons and compound movements to supposedly perform without breaks are the best way to learn what your body can do. If I incline too much on the TRX row, then I hit failure on push jerks.

#upperbodyworkout #crossfit #fitness #highintensityworkout #fitodon #mastodonfit

#workoutoftheday #circuittraining

2x45s, 2x30s:
1️⃣ rope skipping
2️⃣ in couples throwing a 2kg ball, one squats & the other sits up
3️⃣ DB front & lateral raise @ 4 kg
4️⃣ in couples one runs while the other restrains the runner with a band
5️⃣ dynamic plank
6️⃣ step lunge
7️⃣ fast feet
8️⃣ penguin
9️⃣ dips
🔟 fire hydrant with glute band

#fitness #highintensityworkout #fitodon #mastodonfit

#fitness #highintensityworkout

#workoutoftheday

Strength (x5):
*️⃣ high-bar banded squat x3 @ ~24 kg

Metcon (x5):
1️⃣ banded thruster x12 @ ~15 kg
2️⃣ running 90s
3️⃣ banded forward lunge x12 @ ~15 kg
4️⃣ kettlebell swing x18 @ 12 kg

Happy Easter Monday!

#fitness #crossfit #weightlifting #highintensityworkout #lowerbodyworkout #mastodonfit #fitodon

#workoutoftheday #circuittraining

2x45s, 2x30s:
1️⃣ mountain climbers
2️⃣ oblique crunch @ 8kg
3️⃣ lunge pulse
4️⃣ band pull apart
5️⃣ 180-degrees rotation jump
6️⃣ v-sit
7️⃣ shoulder press & forward @ 4kg
8️⃣ colors game (run to touch a given combination)
9️⃣ fitball plank
🔟 medicine ball squat + throw @ 3kg

#fitness #highintensityworkout #fitodon #mastodonfit

#workoutoftheday

Strength (x5):
*️⃣ banded shoulder press x4 @ 20kg

Metcon (x5):
1️⃣ banded hang power snatch x9 @ 15kg
2️⃣ DB-facing burpee x12
3️⃣ banded push press x12 @ 15kg
4️⃣ front-rack DB walk 45s @ 10kg

#fitness #crossfit #highintensityworkout #upperbodyworkout #mastodonfit #fitodon

#workoutoftheday

Strength (x5):
*️⃣ deadlift x4 @ 62kg

Metcon (x5):
1️⃣ deadlift x12 @ 42kg
2️⃣ air squat x12
3️⃣ running 45s
4️⃣ OH walking lunge 60s @ 4kg

Those deadlift last reps felt challenging! I think I need to improve my grip strength too, because it's giving up with a heavy barbell.

#crossfit #weightlifting #lowerbodyworkout #highintensityworkout #mastodonfit #fitodon #fitness

#workoutoftheday

Strength (x5):
*️⃣ banded high bar squat x4 @ ~15-25kg

Metcon (x5):
1️⃣ banded front squat x12 @ ~9-15kg
2️⃣ box jump x12
3️⃣ double-unders x40 for 2,5 laps then single-unders
4️⃣ kettlebell swing x15 @ 12kg

Managed to do 6 consecutive DUs for the first time 🎉. I've recently bought some forearm sleeves and my arms don't look like they've wrestled with a cat anymore. Best purchase ever!

#fitness #crossfit #fitodon #mastodonfit #lowerbodyworkout #highintensityworkout

#workoutoftheday #circuittraining
2x45s, 2x30s:
1️⃣ battle rope
2️⃣ banded crab walk
3️⃣ inchworm
4️⃣ barrier jump
5️⃣ oblique crunch
6️⃣ TRX row
7️⃣ bicep hold & high knees @ 4 kg
8️⃣ plank walkout
9️⃣ lateral lunge
🔟 leg raises

#highintensityworkout #fitodon #mastodonfit #fitness

#workoutoftheday

Strength (x5):
*️⃣ shoulder press x5 @ 20kg

Metcon (x5):
1️⃣ shoulder press x12 @ 15kg
2️⃣ lateral jump burpee x12
3️⃣ TRX row x12
4️⃣ butterfly sit-up x12

#crossfit #fitness #fitodon #mastodonfit #weightlifting #upperbodyworkout #highintensityworkout

I broke my own promise to myself. I swore I wouldn't go heavy anymore on lower body workouts, to prevent my butt getting as big as a fitball 🙅‍♀️, but the desire to challenge myself won over that resolution this evening.

Strength (x5):
*️⃣ deadlift x5 @ 52 kg

Metcon (x5):
1️⃣ running 45s
2️⃣ deadlift x12 @ 32 kg
3️⃣ goblet squat x15 @ 9 kg
4️⃣ walking lunge 60s

#workoutoftheday #crossfit #mastodonfit #fitodon #weightlifting #lowerbodyworkout #highintensityworkout #fitness

#workoutoftheday
#circuittraining

2x45s, 2x30s of:
1️⃣ plank side walk
2️⃣ pendlay lunge
3️⃣ punching bag
4️⃣ side plank
5️⃣ rope skipping
6️⃣ push-up
7️⃣ fast feet
8️⃣ sit-up @ 2 kg
9️⃣ fitball wall squat
🔟 star jumps

#fitness #fitodon #mastodonfit #highintensityworkout