#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 #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 #hotelgym

Warm-up:
*️⃣ 10' elliptical (100 kcal)

x3:
1️⃣ lat pull-down x12 @ 24kg
2️⃣ deadlift x12 @ 32kg
3️⃣ surf burpee x12
4️⃣ hollow hold 30s
5️⃣ goblet squat x12 @ 10kg
6️⃣ bench press x12 @ 18kg, 15kg, 15kg

I promised myself I would work on the surfing board jump like Keanu Reeves in the movie Point Break 😂
I need to be faster and more agile next time I pay for a #surfing lesson!

#fitness #weightlifting #cardio #fitodon #mastodonfit #mastolift

#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 #mobility

X4:
1️⃣ walking lunge & twist x12
2️⃣ walking hip opener x12
3️⃣ gorilla walk x6
4️⃣ banded shoulder rotation x10
5️⃣ banded around the world x10
6️⃣ alternating flagpole x10
7️⃣ scap push-up x6
8️⃣ greatest stretch in the world x12
9️⃣ squat to hamstring stretch x6
🔟 squat rock 30s

#fitness #fitodon #mastodonfit

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

#workoutoftheday

#calisthenics week 8:
1️⃣ walk to wall handstand & hold 20s
2️⃣ wide push-up 3x8
3️⃣ hanging L-sit hold 30s
4️⃣ negative pull-up 3x4
5️⃣ wide squat 3x15
6️⃣ dips 3x5
7️⃣ hollow hold 3x30s

Walk to wall handstand is still a Pisa tower vs the straight against-the-wall hold it should be. I am afraid my arms will give away on the walking out of position if too long.

Today I also went for a 10km bike ride with 20kg of kid on the back seat.

#fitness #fitodon #mastodonfit #beginnercalisthenics

#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

#calisthenics week 7;
1️⃣ walk to wall handstand & hold 20s
2️⃣ wide push-up 3x8
3️⃣ hanging L-sit hold 30s
4️⃣ negative pull-up 3x4
5️⃣ wide squat 3x15
6️⃣ dips 3x5
7️⃣ hollow hold 3x30s

#fitness #fitodon #mastodonfit #beginnercalisthenics

#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

#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

#workoutoftheday #ballet #barre

I can't believe this is a beginner workout! I am indeed out of shape but still. How can anyone possibly do 7 min of crunches, bicycle crunches & planks with only 10s breaks between exercises lasting 1min each? 😵

#fitodon #mastodonfit #fitness

#workoutoftheday #calisthenics

Strength (x3):
1️⃣ elevated pike walk (x8)
2️⃣ knee push-up (x12)
3️⃣ hanging knee raise (x12)
4️⃣ TRX pull-up (x12)
5️⃣ commando (x12)
6️⃣ air squat (x15)

Finisher:
*️⃣ mountain climbers [30s]

Same session I did on Tuesday but push-ups were harder today.
Tomorrow I'm going to do another workout from the pumatrac app and I need to plan next week.

#fitodon #mastodonfit #fitness

First run in the last 6 weeks, after 6 weeks of physical therapy for my calf.
I was aiming at 5 km but I had to stop because the tightness in my calf was increasing.
I am still not ok. I hope this won't be a setback.

#running #runnersofmastodon #mastodonfit #fitodon #fitness #morningrun #parkrun

#workoutoftheday #calisthenics
Strength (x3):
1️⃣ elevated pike walk (x8)
2️⃣ knee push-up (x12)
3️⃣ hanging knee raise (x12)
4️⃣ TRX pull-up (x8)
5️⃣ commando (x12)
6️⃣ air squat (x15)

Finisher:
*️⃣ mountain climbers [30s]

Yesterday I went for a day trip with my son's class to the forest. We walked a lot and did a scavenger hunt, so I count that as a workout 😅.
If all goes well tomorrow morning I'll wake up at 6 to go running. It's been 6 weeks since my last one 😟

#mastodonfit #fitodon #fitness

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

Since I'm strictly forbidden any lower body work besides my PT exercises for the next 4 weeks I take this opportunity to start #calisthenics .
I've always wanted to increase my upper body strength but being a woman I can't just go all manly about it and leave the lower body out. Now I simply don't have any other choice 😎

I'm doing this free 8 weeks program.
https://calisthenics.jp/free-program/

Scapula push-ups got me shaking like in barre 😲

#fitness #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

Had to cut my run short today because I pulled a muscle in my right calf. It started to bother me at km 3 and just before km 8 I had to stop because of the pain. Hopefully some rest will fix it.
Do you know how long should I rest? I can move normally, though it's a bit painful

#running #parkrun #runnersofmastodon #workoutoftheday #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

@3goodthings
- Cutting the lawn and a 2.5 hour walk has left me a bit achey, but I'm glad I made the most of the cool, dry weather.
- I was able to take a friend on a longer walk and enjoy all the Spring greenery yesterday. We saw lots of dog walkers too.
- Glad of time to rest up today, as we both need it for our mental and physical health

#NaturePhotography #walking
#fitness #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

Strength (x5):
*️⃣ banded power clean x5 @ 24,4kg

Metcon (x5):
1️⃣ hanging legs raise x12
2️⃣ burpee + bar hold x9
3️⃣ banded power clean x12 @ 19,8kg
4️⃣ ground to overhead raise x12 @ 8kg

First lap I attempted burpee + pull-up, but I managed to do only 6 properly and then all I could achieve was hold my weight at the bar for few seconds. This combo is brutal 😣! Looking forward to improve my pitiful performance in future.

#fitness #crossfit #metcon #mastodonfit #fitodon

#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

An impossible #barre workout today. It should have been called #core barre instead of cardio barre because half of it was in a plank position 😩. I took a lot of modifications but I got it done. Hard hard hard!

#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 #mobility

Circuit 1 (x3):
1️⃣ hip CARS forward & back 60s
2️⃣ 90/90 wipers 40s
3️⃣ kneeling ankle mobilization 60s @ 5kg
4️⃣ alternating world's greatest stretch 40s

Circuit 2 (x3):
5️⃣ thoracic rotation 60s
6️⃣ prone shoulder CARS 40s
7️⃣ YTW 40s
8️⃣ squat & thoracic rotation 60s

Stretching:
*️⃣ wide leg foldover & rotation 60s
*️⃣ pigeon glute 60s
*️⃣ hip flexor 60s
*️⃣ tricep 60s
*️⃣ child's pose 30s

#fitness #mastodonfit #fitodon

#workoutoftheday

Strength (x5):
*️⃣ banded hang power clean x3 @ ~24,6kg

Metcon (x5):
1️⃣ overhead walk 45s @ 8kg
2️⃣ banded power clean x12 @ 19,8kg
3️⃣ devil's press x12 @ 6kg ☠️
4️⃣ hollow rock x30 ☠️

I had to split devil's presses and hollow rocks in 2 sets. It's the second time that I go through this program and I noticed that my form has improved a lot during devil's presses. The movement is now controlled and I definitely have more core strength.

#fitodon #crossfit #mastodonfit #upperbodyworkout

#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

#morningrun
Avg pace: 6m10s/km

Boosting song today:
https://youtu.be/5NPBIwQyPWE

#running #runnersofmastodon #workoutoftheday #mastodonfit #fitodon

#morningrun #parkrun

Following @WTL suggestion, I started to get my feet into puddles and forced myself to avoid picturing a side fall. This went better than expected, thank you!
I ran for 50 min, a PR in duration.
Last 3 km it started to rain heavily and I think that explains the slowdown.

#runnersofmastodon #running #workoutoftheday #fitness #mastodonfit #fitodon

#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

Finally got proof that puddles slow me down. The first 2 km there were many and, as you can see from the stats, I was slower. Moreover the puddled path is next to the river without barriers to prevent someone to fall into the water. I will have to write to the mayor about this. As a diligent tax-payer I'm pissed :blobcatreeeeeee: 😉

"Dear mayor, when I run on the riverside on rainy days I'm 30s slower per km 😂😂😂"

#running #workoutoftheday #fitness #runnersofmastodon #fitodon #mastodonfit

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

As much as I'd like to throw tomatoes at the trainer, there's nothing like #barre to strengthen inner and outer glutes and thighs. Today it was full body with plank, my absolutely least favorite. After upper and lower body sequences, during which you are constantly reminded to engage your core, she adds plank and core sequences 😭. Pure evil.

I'm changing workout schedule tomorrow so I won't be able to squeeze any barre for some time.

#fitness #workoutoftheday #mastodonfit #fitodon