#mastodonfit — Public Fediverse posts

Gonna set up my next #strengthtraining cycle tonight. I think I landed on a modified 5/3/1 cycle for now. I debated doing Madcow 5x5 but I think 5/3/1 will be easier since I've done it before.

Basic modifications will be de-emphasizing squats, adding push press, and maybe having two deadlift/bench press sessions? We will see.

#fitodon #mastodonfit #mastofit

#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 #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 #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 #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 #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 #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 #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 #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 #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

#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

#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

#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

#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

Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline park

I'm excited like a little kid on trampolines. It's so fun!
My #somersault (not my best one) in the gif below

#fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon

Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline park

I'm excited like a little kid on trampolines. It's so fun!
My #somersault (not my best one) in the gif below

#fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon

Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline park

I'm excited like a little kid on trampolines. It's so fun!
My #somersault (not my best one) in the gif below

#fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon

Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline park

I'm excited like a little kid on trampolines. It's so fun!
My #somersault (not my best one) in the gif below

#fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon

Today's activity:
➡️ 7km 🚲 ride with 20kg of 👦 on the back seat
➡️ 1h of jumping at #trampoline park

I'm excited like a little kid on trampolines. It's so fun!
My #somersault (not my best one) in the gif below

#fitness #workoutoftheday #trampolinepark #salt #jumping #mastodonfit #fitodon

#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

#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

#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

#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
#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
#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
#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

#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

#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

#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

#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

#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

#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

#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

#runstreak 2 after calf rehab.

I hate being back to square 1. I hate that my overall #fitness level is not like it used to be. I hate that I gained some weight.

I feel like crap, but I am thankful that I get the opportunity to build my strength and endurance again.
I am happy that my calf didn't bother me.
I love that I can teach my kids how to bounce back. I want to live healthy by their side for as long as possible.

#running #runningmotivation #parkrun #workoutoftheday #fitodon #mastodonfit

Getting back to a more regular training schedule but it's hard to find the motivation when forbidden to work out as I'd like to. Calf is not hurting anymore but the range of motion is still limited.

And I can't do any high impact or high intensity exercises 😩. Patience is not my strongest point, I have to admit.

So today's workout was lower body rehab exercises + calisthenics tokyo week 3
https://calisthenics.jp/free-program/week3-4/

#workoutoftheday #fitness #calisthenics #rehab #lowimpact #fitodon #mastodonfit

#workoutoftheday

Strength (x5):
*️⃣ push press x4 @ 26kg

#metcon (x5):
1️⃣ hang snatch (x9) @ 12kg
2️⃣ hanging knees to chest x9
3️⃣ overhead walk 60s @ 5kg
4️⃣ tricep push-up (on knees) x12

Below my lousy execution of snatches 😂🙅‍♀️

After a week of rest I'm still recovering from my injured calf, so it was upper body today.
Not sure how long I should postpone #running, there are only 4 weeks left until the 10k. Calf still bothers me 😞

#crossfit #fitness #fitodon #mastodonfit #weightlifting

#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 #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 #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 #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
#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
#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

Strength (x5):
*️⃣ banded push press x5 @ 24,4kg

#metcon (x5):
1️⃣ banded push press x12 @ 12kg
2️⃣ TRX row x12
3️⃣ hanging knees to chest x6
4️⃣ overhead squat x9 @ 10kg

OH squat are killing me, it's so damn difficult to keep the bar straight above the head 😣
My shoulders are on fire, I'll definitely feel this tomorrow 😅

#crossfit #weightlifting #fitness #fitodon #mastodonfit

#workoutoftheday #running

A short run this morning. I tried to go as fast as I could.

Boosting song: https://open.spotify.com/track/5JRwbC6Dt5TK5dq0WqR4fQ?si=PUGXVuLJSuCDg5brMKl_vQ

#parkrun #morningrun #shortrun #runnersofmastodon #fitodon #mastodonfit

#workoutoftheday #running

A short run this morning. I tried to go as fast as I could.

Boosting song: https://open.spotify.com/track/5JRwbC6Dt5TK5dq0WqR4fQ?si=PUGXVuLJSuCDg5brMKl_vQ

#parkrun #morningrun #shortrun #runnersofmastodon #fitodon #mastodonfit