Planning

Hello there.

I want to make a good workout routine for myself. The other didn't quite work, it was rather exhausting. However, I am going to take some of the earlier movements into this plan.

So, what I want to do is:

3 times a week HIIT (high-intensity interval training) OK

3-4 times a week a core muscle workout OK

2 times a week yin yoga

2 times a week foam rolling

Flexing, stretching and warming up every day 30 minutes?

And, we have 7 days a week. What are we going to do?

• We also need two days when we don't do anything big. 
• HIIT workout has to be done every second day, or that there is a day in between workouts
• I cannot workout hard on the same day I do foam rolling

Are there any other conditions?

No. But if it appears there are, I will add it to that list, and adjust it to my workout routine. 

Monday Core workout

Tuesday HIIT

Wednesday Core workout

Thursday HIIT

Friday Yin yoga, foam rolling

Saturday HIIT

Sunday Core workout

It appears, that I cannot do yin yoga so often, not 2 times a week or foam rolling. It means that I will do it properly on Fridays. 

But also, this core workout, wait up. It has to build the muscles I need to be built. 

• left back muscle
• left shin and calf muscles
• hip dip muscles

These muscles need just strength

• left glute muscle
• also a bit right glute muscle
• lower abdominals

Warming up and stretchings

• Variety of exercises to get the heart rate up (jumping jacks for example)
• Neck
• Shoulders, arms swinging, hands back and chest up towards the sky, blade stretch
• Arms, back
• Ribs, two exercises
• Chest, cat bow
• Spine, swirling
• Lower back
• Abdominals, on your knees, reach hands back and grab your ankles
• Glutes, pigeon
• Hip flexors
• Thighs, open, back, front, butterfly
• Calves, downward-facing dog, and flex and point
• Ankles
• Wrists

If the current muscle or joint is tense, flex it twice as much as the other muscle

Cooling down and stretching

• Walking
• Back muscle, reach forward
• Back muscle and ribs and back thighs, sitting down, reach alternative toes
• Butterfly stretch
• Hip flexors
• Open your hips
• Glutes
• Front thighs, mermaid's pose
• Downward-facing dog for chest and ankles and calves
• Childs pose
• Chest, cat's bow
• Rib sides with hands interlaced

Foam rolling

• Calves
• Shins
• Glutes
• Thighs
• Back muscles
• Hip flexors

Core workouts

• Plie squat
• Blank
• Lunges
• Lower abdominal exercises
• Leg circles on your knees and hands
• Leg bridges
• Stars
• Leg raises

Yin yoga

• Deep stretches
• Target the places in your body that you hold a lot of tension: Jaws, neck, shoulders, hip flexors, lower back, chest, front and back thigs, blades, the back of the arms and glutes
• And those which are already tense: left hip flexor, right thigh, left ankle, left rib, left-back muscle and right glute

Examples:

• Happy baby pose
• Butterfly pose
• Pigeon pose
• Cat's bow

And what comes to HIIT workouts, I usually do follow-up workouts from YouTube or Vshed.

If you are shocked by the number of exercises here, I'm going to say that these were only the exercises. There is more to come! :D


It's about eating and other health management.

Then, I will likely post some dreams and therefore goals here.

But, this is enough for today.



Keep in mind who is your role model.


So so much love,
Annika