Tag Archives: cycle crunches

14th April 2015

Haven’t been able to take out time for workout since Easter.
Mostly, me being lazy and hogging since Easter.
And one day I walked to office and back home too. Last week was able to work out only two days.
6th April 2015 : https://dsouzaalfred.wordpress.com/2015/04/06/6th-april-2015/
7th April 2015 : Walked to office and back home too.
10th April 2015 : Walking 6.8km

So Today Woke up early, did a small run and then walk.
Run : 2.5km
Walk : 2.7km
30 push ups
30 cycling cross crunches
30 leg raise crunches

31st March 2015

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
30 push ups
30 squats
30 mountain climbers
30 lunges (15 each leg)
30 cycling cross crunches
30 Step ups (15 each leg)
30 leg raise crunches
30 Wall Side Kicks (15 each leg)
45 secs bridge (3 x 15 secs)
30 Side Kicks (15 each leg)
30 secs wall squats

4th Week of March

Monday : 6.6 kms walk
26 Push ups
20 cycling cross crunches
15 leg raise crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
26 push ups
26 squats
26 mountain climbers
26 lunges (13 each leg)
26 cycling cross crunches
26 Step ups (10 each leg)
26 leg raise crunches
20 Wall Side Kicks (10 each leg)
45 secs bridge (3 x 15 secs)
20 Side Kicks (10 each leg)
30 secs wall squats

Wednesday : 6.7 kms walk
26 Push ups
26 cycling cross crunches
26 leg raise crunches

Wednesday : No Workout had to leave early for some work.

Friday : 6.8 kms walk
26 Push ups
26 cycling cross crunches
20 leg raise crunches

Saturday : 7.1 kms walk

3rd Week of March

Monday : 6.6 kms walk
26 Push ups
26 cycling cross crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
25 push ups
25 squats
26 mountain climbers
26 lunges (13 each leg)
26 cycling cross crunches
20 Step ups (10 each leg)
10 v-ups
30 secs bridge (3 x 10 secs)
30 secs wall squats
20 Side Kicks (10 each leg)

Wednesday : 6.4 kms walk
26 Push ups
26 cycling cross crunches

Thursday : 3.75 kms walk
8 X 50 meters sprints (fast walk back recovery)
6 pull ups (3×2)
20 heel touch crunches
10 leg raise crunches
26 push ups

Friday : 6.4 kms walk
26 Push ups
26 cycling cross crunches
15 leg raise crunches

Saturday : 4.5 kms walk

2nd Week of March

Monday : 5.3 kms walk
20 Push ups
20 crunches

Tuesday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
20 push ups
20 squats
20 mountain climbers
20 lunges (10 each leg)
20 cycling cross crunches
30 secs bridge (3 x 10 secs)
30 secs wall squats
20 Side Kicks (10 each leg)

Wednesday : 5.3 kms walk
20 Push ups
20 cycling cross crunches

Thursday : 2 sets of
(10 sec rest between each exercise and 30 sec rest between each set)
30 jumping jacks
20 push ups
20 squats
20 mountain climbers
20 lunges (10 each leg)
20 cycling cross crunches
30 secs bridge (3 x 10 secs)
10 v-ups
30 secs wall squats
20 Side Kicks (10 each leg)

Friday : 5.7 kms walk
20 Push ups
20 cycling cross crunches

Saturday : 6.2 kms walk
20 Push ups
20 crunches

Workout 24th August 2013

In House workout due to rains.

Warm up
Warm-up and Stretching exercise.

Workout
3 sets of(30 secs rest between each set)
10 Jump Squats
10 Squats
10 Lunges each leg
10 step-up each leg
10 knee Squats

1 Set of
Skips in Place 30 secs
Butt Kickers 30 secs
Pogo Hops 30 secs
Seal Jacks 30 secs

1 Set of
Plank with Shoulder Taps 50 secs
Rest 15 secs
Full Plank with Leg Lifts 50 secs
Rest 15 secs
Plank with Toe Taps 50 secs
Rest 15 secs
Upward Plank 50 secs
Rest 15 secs

1 Set of
Burpees 50 secs
Rest 10 secs
Ice Skaters 50 secs
Rest 10 secs
Staggered Arm Spider man Push-ups 50 secs

1 Set of
Basic crunches 30 secs
Left Oblique crunches 30 secs
Right Oblique crunches 30 secs
Reverse crunches 30 secs

2 Sets of
15 push ups

Workout 23rd August 2013

Warm up
10 mins Jog
Warm-up and Stretching exercise.

Workout
50 Meters Touch Run (5/4/3/2/1 touches)(100 meters walking recovery after 5/4, 50 meters walking recovery after 3/2)

Cool down
5 mins limbering
Stretching exercise

After Workout
30 secs Basic Crunches
30 secs Right Oblique Crunches
30 secs Left Oblique Crunches
30 secs Bicycle Crunches
30 secs Reverse Crunches
30 secs Long Arm Crunches