Avoiding high impact exercises at the moment because of knee pain. I hope I can go back to normal within a few days, otherwise I'm stuck with mountain climbers as high intensity exercise with no jumping 😭.
I might try plank jacks too.
x5:
1️⃣ #animalflow ➡️ loaded beast, beast reach, loaded beast, beast, side kick through, under switch, 🦀, 🦀 reach & repeat on the other side
2️⃣ Hanging scapular contraction x8
3️⃣ Calf raise @ 8kg x8
4️⃣ Turkish get up @ 3kg x3/side
5️⃣ Band hip abductor @ 9-15kg x8/side
6️⃣ Band inverted leg extension @ 9-15kg x8
I went too light on the legs exercises, both for the KB and the elastic band. I'll keep that in mind for next time.
Another ⭐-drawing. This is a time-efficient 10k path starting and ending at 10-min walk from home. I'll keep it in mind.
What do you think? To me it looks like a ⭐ hanging from a tree branch.
Performance-wise I felt tired. I usually increase my speed the last km but today I couldn't even do that.
Every day: on average 7-8k steps
Mon: workout (1h)
Tue: 10k #running (1h)
Wed: rest day
Thu: juggling + circuit training (2h)
Fri: either #workout (1h) OR 12k #bike ride + #animalflow (2h)
Sat: rest day
Sun: 30-min run and K-pop #dance (1h30)
The workout format is 6 exercises X5 with assisted pull-ups, push-ups, 2 lower body exercises and 2 core exercises. Sometimes it's 3 upper body + 3 lower body exercises.
@mlawton as you can see I am not doing them well either 😂 Still I improved since previous lessons. Last time I couldn't bring my leg from runner's lunge position to front and back again.
@WTL@tinebeest@lrz it's not easy and it takes practice. It's a discipline that helps improving joints mobility. Being honest here, #animalflow classes are hard, but they make you feel better afterwards.
1️⃣ #fartlek#running : 45s on + 15s off (x30) - 4,4km
2️⃣ single-leg calf raise 3x10/leg
3️⃣ band-assisted push-up 3x8
4️⃣ band-assisted deep squat narrow stance 3x10
5️⃣ bench dip 3x10
6️⃣ 4km walk
My calf was tight this morning and yet I am reckless enough to still go for a run 🙄. I skipped it last week and I don't plan to further do it. I took it easy though.
My soleus was injured because of bad balance and bad balance is due to weak pelvic floor. [1/2]
I'm going to say something I've never written about before. If you're a woman even slightly considering the possibility of giving birth, I strongly advise to train your core muscles and your pelvic floor.
I haven't been very active before having kids and some time after the birth of my second son [4,240 kg, a big newborn!] I experienced incontinence. It took me 3 rounds of rehab over 3 years to see improvement.
"Why is Animal Flow good for you?
Any form of mobility work is good for you – especially if you do calisthenics or bodyweight training. Animal Flow is particularly good because it moves your own bodyweight through all natural patterns and angles. The emphasis on flowing movement gives our bodies a welcome release from the static, sedentary nature of modern lifestyles."