#week4day1

[melieose]

I know its late but here a vampire sakura and human kakashi

[adaradin]

#socialshimmy #week4day1 Get Ready With Me! I had to go back through my photos to find these for y'all; I created a little slide show of the start to finish for my #makeup - going very drab to glam! These images are from the 2019 #Minnesota #FestivalOfNations I had *very* short hair, so I chose to wear a #wig for our performances. I'm pale and blonde, so I tend to use fairly dark and thick colors and lines, especially when dancing on a stage and at a distance. This ensures that our audiences can see my face (I do tend to fade out under the lights). #bellydancejoy #dance #music #bellydance #folklore #egyptiandance #persiandance #FON https://www.instagram.com/p/CFaUDfjFg3K/?igshid=am1mnu4bpzu2

[therealcelena]

#week4 #day1 #week4day1 #bbg #workoutdone

[newyearme]

#mapmyrun #C25K #week4day1 #ididit #run #running #underarmour

[bklnthebeast]

Me and my valentine ♥😂💪🏋️ #sumodeadliftsmakemyhearthappy #fitlife #reidsrebels #week4day1 (at Hälsofabriken i Svedala)

[couchtogoruck]

Week 4 Day 2

15 min Benchmark run (7 min warm-up, 3 min AFAP, 5 min cooldown)

This completes a Nike Run Club coach program. I'll start another this week. More details about my workout here: http://ninapacifico.com/category/athletic/

[youniquelyleah]

Couch to 5k, week 4, day 1 DONE! Feels pretty amazing! #couch25k #active #beachbodycoach #fitnessgoals #runningmom #runningislife #week4day1 #w4d1 #followme #instagood

[getfit-befit]

Glad You Came – Advanced Workouts – Day 1 Week Four or The February 30 Day Challenge

Look Better Naked Workout (by charliejames1975)

Complete 3 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) 3 Point Surfer Jumps

2) Push-ups & Cross Kick

3) Pull Up & Bent Knee Oblique Twist – using the Pull Up Bar

4) Elevated Plank Spider Knee & Push Up – Using the BodyRock Equalizer &Stability Ball

Abs Bonus!

Complete 1 Set of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Oblique Plank Drop & Knee To Elbow Touch – Left Side

2) Oblique Plank Drop & Knee To Elbow Touch – Right Side

3) Overhead Abs, Press & Twist – Using the Pink Sandbag

[couchtogoruck]

Week 4 Day 1 Training

20 lb close grip bench press, 1 min

Squats, 1 min

Step ups, 2 min

Jog, 3 min

20 lb strict military press, 1 min

Lunges, 1 min/leg

Push-ups, 1 min

Jog, 3 min

20 lb push press, 1 min

Burpees, 1 min

Run, 3 min

More details about my workout here: http://ninapacifico.com/category/athletic/

We’re adapting GORUCK’s 6 week training plan into a more manageable plan for myself over 12 weeks. You can find it here: GORUCK training plan

[youniquelyleah]

This is what winter running looks like lol #winter #winterrunning #runningmom #couch25k #active #week4day1 #fitnessgoals #runningmom #beachbodycoach

[mahworkouts-blog]

Moving Forward ⏭

To getting in Week4 Day1 today, after a bad week (skipping Friday and Last Monday), starting this Monday off right.

I've found that's what works best for me, not falling behind if I skip a workout, but just actually skipping it. And staying up to date.

I even got a compliment 'nice guns'😆 from a stranger while working over the weekend. So I take that as progress!

This workout was good, love that there was no hiit today, my arms were really shaking the whole time as I moved from 20s down to 5s. I did push ups against the wall, still a struggle. Loved the ab workout today I was really feeling my abs under there! Good stuff.

If you're struggling making the time, don't give up, get it in when you can somehow, schedule in the time and make it a priority, there's no way you'll regret it.

[runningfattyrunningfree]

Sometimes, you need help.

I finished Couchto5k week 3! And it was a shitshow. I was very impressed with myself for sticking to the running on the treadmill and making myself leave the couch on Friday afternoon to log my workout. Was feeling sick Sunday morning but by Sunday afternoon, I’d recovered and was ready to take on the world...!

And I’d lost a quarter mile somewhere. I jogged a lot, but somewhere that quarter mile I’d found in the first two weeks of logging my workouts on GPS went missing. Did my phone re-calibrate? Was I insane? Is there some app witchcraft that zapped me? 

I’m guessing it’s more that when you go from running 1:30 intervals to jogging 3 minutes at a stretch, the duration knocks you out of that high-powered sprint-like speed. Or maybe since I was aware I’d be jogging for slightly longer stretches, I didn’t push the intensity like I had before. I am going to do my best this week to let the throttle out and see what I can accomplish. I don’t know the intervals for week 4, so the app may be all “Run, K, run, keep running!” and everything may work itself out. It’s important not to beat yourself up too much. If you figure out how to do this, let me know. I am a champion self-criticizer. (No I’m not, I’m terrible at it, and everything else I try. - j/k, sort of.) 

So workouts are going okay. I have a challenge in that work is getting busy. We do a lot of ramp-up to the busy season (Christmas, Valentine’s) so the bulk of my holiday work is just arriving now. And we lost a crap performer at work, so even though the work was crap, we’re splitting it up and covering it, too. 

The good news: I hired a housecleaner. (Did I say that in my monster post?) She’s (plus helper, I think?) coming over this afternoon for a deep clean. The weird part is that since the cleaners are coming, this has really motivated me and my husband to clear some stuff away. Next I need to hire a contractor to fix a hole in our drywall. This hole has seriously been there since I started dating my husband (he bought the house before I came into the picture), and he’s just never gotten it fixed, ever. It’s funny how something can just become a part of your landscape, just another contributor to your level of ‘ugh’ and after a while you don’t feel like you can do anything about it. It’s like the inertia of not doing anything becomes too great to escape. You need a shock to change shit sometimes. And maybe the help of a housecleaner and a couple of contractors.

Maximum effort.

[summerworkouts-blog1]

Completed week 4 leg day. I was a day late but I still managed to do it! I'll be going to work and hopefully reach my 10,000 step goal to make up for my LISS.

[abroadx-blog]

Sechszehnter Arbeitstag

Heute war unser sechszehnter Arbeitstag. Nach der Begrüßung mussten wir sehr viele Laptops, die wir einige Tage zuvor von den Schulen in Lahti abgeholt haben, in eine Lagerhalle transportieren, da dies Leasing-Laptops sind. Nach der Mittagspause haben wir dann eine Lieferung mit neuen Laptops bekommen. Diese mussten wir auspacken und nach den Seriennummern sortieren, damit wir später wissen, welche Laptops welcher Schule zugewiesen werden. Im laufe der Woche werden wir die neuen Laptops dann konfigurieren.

[getfit-befit]

Glad You Came – Beginners Workouts – Day 1 Week Four or The February 30 Day Challenge

Glad You Came Workout (by charliejames1975)

Complete 2 Sets of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Mountain Climbers

2) Squat Lunge Back & Side Lunge

3) Ugi Jump – Using the Ugi Ball

4) Push Ups

5) Straight Arm Plyo-metric Jump

6) Reverse Pull Ups – Using the BodyRock Equalizer or Dip Station

Abs Bonus!

Complete 1 Set of the following exercises for 50 Seconds on with a 10 Second Rest In-between

1) Side Oblique Twist – Left Side

2) Side Oblique Twist – Left Side

3) Bicycle Abs