Week 3 – Workout Training Challenge
sports·@fingersik·
0.000 HBDWeek 3 – Workout Training Challenge
## Recap of week 2 --- https://www.thequench.com/wp-content/uploads/2014/09/workout-shoes.jpg [Source]( https://www.thequench.com/fitness/5-fitness-workouts-can-less-20-minutes-home/) Unfortunately my hamstring still isnt better (not expected) and its time to visit physio. I hope that your bodies are doing fine and that you have been able to accomplish most of the outlined plan. - Fartlek ✓ - Core day ✓ - Running 5-8 km ✕ (I decided that hamstring needs full chill until consulted with physio) - Plyometrics (leg day) ✕ (the same) - Everything day ✓ - Bonus: 250 ✕ (the same) [Week 1](https://steemit.com/sports/@fingersik/week-1-workout-training-challenge) Has anyone fulfilled the whole plan? Have you at least tried to do something? Don’t be afraid and share you experience please! Let’s get Steem community fit! ## Third week --- Third week is unfortunately very running oriented. I can’t really run at the moment and will probably construct fully core and arm oriented plan myself. The original plan though was built with an aim, so I recommend following it despite the fact that I will have to adjust it to my injured needs. ### First day Running small hills 3-5x 200-500 meters hills 500 meters ordinary running REPEAT Keep the same tempo!!! ### Second day Running 3x3 km I had 3:30/800 m best time during this series….try to beat that ### Third day Core day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds. 2 rounds! Different than during week 2* #### Russian twist https://www.youtube.com/watch?v=ByM9rL90DEk&feature=youtu.be #### Candle https://www.youtube.com/watch?v=9NyVEtp-9y0&feature=youtu.be #### Side plank https://www.youtube.com/watch?v=NXr4Fw8q60o #### Big V-ups https://www.youtube.com/watch?v=hgpxbEpEgxE&feature=youtu.be ### Fourth day Leg day - Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds. 2 rounds! Different than during week 2* #### Wall-sit https://www.youtube.com/watch?v=y-wV4Venusw #### Skier https://www.youtube.com/watch?v=ZZuAAs8Xh8g&feature=youtu.be #### Bulgarian squat https://www.youtube.com/watch?v=8w147Ix3SV4&feature=youtu.be #### Jumping squats https://www.youtube.com/watch?v=IcZWck0bfLQ&feature=youtu.be ### Fifth day Easy running 2-3 km ### Reggae days Remember that we have 2 regeneration days! Whenever you feel like having a day off, don’t be afraid to just chill. When you do opt for day off though you should at least stretch, go to sauna, have a warm bath…whatever that will help your muscles to get its relief from the tension. ### Bonus My bonus is still stacking (currently 1000 stairs). It’s time to end the stairs for now and transit onto jumping rope. Let’s try to do 1400 jump overs throughout the whole week shall we?:P <hr/> <center> https://steemitimages.com/0x0/https://steemitimages.com/DQmP5UjMYs2Etq5LHZni4QASouDxH6cCSTHTFuLJr6Tvtzx/follow_fingersik.gif </center>
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