Jumprope 10 minutes
20 minutes of active stretching. Kozzacks, cobra's, piriformis & hipflexors stretch.
mondays: 5X20 meters sprinting, 30 seconds of rest
wedneysday: 3 km run
friday's: 5x100 meter sprints, 5 minutes of rest between them.
core-training. RKC-plank, paralettes, sideplank & legraise.
- mondays: dips & push ups (variety off). With resistance bands, different inclinations, higher reps region and so on to keep things interresting.
-tuesdays: pull-ups, chin ups, horizontal rowing. The basics, again: different stuff to realy get going.
- wednesdays: grip & legs.
- thursdays: dips & push ups.
- fridays: pull ups
-saturdays: legs & grip.
This will be the schedule for the upcoming month and the month december. Between training I study.