## Recap of week 4
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<center> https://www.thequench.com/wp-content/uploads/2014/09/workout-shoes.jpg</center> 
<center> [Source]( https://www.thequench.com/fitness/5-fitness-workouts-can-less-20-minutes-home/)</center> 
As my followers probably know, my tight was injured for about a month already. I wanted to give it the time needed to regenerate properly, but at the same time I also wanted to attend Czech Indoor Championships that happened at the very end of week 4. My plan was then to give the leg a bit more time to relax so it could last through the tournament. Thus said I skipped running and leg days again (shame on me…but I believe it was for the greater good). It also is still freezing in Czech Republic and I kinda fear running in such a weather without a fully healed muscle. It is supposed to stop freezing by the middle of this week and with it I’ll start running again, slowly at first. Anyway my performance wasn’t anything special last week. I’ll make up for it this week!
-	Running – 3x3km ✕
-	Core day ✓
-	Running – Fartlek ✕
-	Arms day ✓
-	2 Hardcore tournament days ✓
-	Bonus: 2000 stairs and 1400 jump overs ✕ 
-	2 days of active rehabilitation of my injured leg ✓

[Week 1]( https://steemit.com/sports/@fingersik/week-1-workout-training-challenge)
[Week 2]( https://steemit.com/sports/@fingersik/week-2-steem-s-workout-training-challenge)
[Week 3]( https://steemit.com/sports/@fingersik/week-3-workout-training-challenge)
[Week 4]( https://steemit.com/sports/@fingersik/week-4-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!
## Fifth week
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### First day
Arms day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
#### Wide push-ups

https://www.youtube.com/watch?v=rr6eFNNDQdU

#### Side plank

https://www.youtube.com/watch?v=NXr4Fw8q60o

#### Triceps

https://www.youtube.com/watch?v=aguSkdLjz9o&feature=youtu.be

Different than during previous weeks*
### Second day
It is freezing outside so instead of casual running I’ll start pressuring the leg with the legs day. I will only do 1 round but you guys can do two. I missed the legs day during 3rd week so I’ll take it easy for the start.
Legs day - Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.

#### 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

Same as during week 3*
### Third day
Core day – Every exercise should last for 45-60 seconds. The pause in-between them should last for 45 seconds.
2 rounds!
#### Plank

https://www.youtube.com/watch?v=pSHjTRCQxIw

#### Scissors

https://www.youtube.com/watch?v=oAlXgzFWIjU&feature=youtu.be

#### Russian twist

https://www.youtube.com/watch?v=ByM9rL90DEk&feature=youtu.be

#### Little V-ups

https://www.youtube.com/watch?v=lxnJ1S1-Ilg&feature=youtu.be


Different than during previous weeks*
### Fourth day
First running in a while…I’ll take it easy.
Running – 2,4 km 
### Reggae days

Usually we have 2 regeneration days, but this time we will have 3 too! My body simply feels tense and having more regeneration days and less training days seems like a reasonable move. 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 will help your muscles to get its relief from the tension.
### Bonus
At this point it’s stupid to keep stacking the bonus. I will keep it as it is for now (currently 2000 stairs and 1400 jump overs – jumping rope). I do not want to do any sprints still (so no stairs), but I’ll try to slowly start jumping. It also might be a good “warm up” for the muscle. It could keep it active, while not pressuring it too much.




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