Announcement

**Sebastian_Greil** · May 6, 2019, 07:48 AM

Day 308: https://www.youtube.com/watch?v=bosWj6aPRBc - Mass Building Lower Body Workout

**Sebastian_Greil** · May 7, 2019, 07:45 AM

Day 309:

Warmup:
10 Windmill Forward
10 Windmill Backward
20 Jumping Jacks
30 sec Plank Hold
10 Lunges
20 Skipping Jumps
30 sec Toes Reach

Technique Training:
10 Side Lunges
25 Supermen Stretches

Interval 1 (5 sets):
10 Lunges
20 High Knees
20 sec Plank Hold
4 Leg Raises
60 sec Rest

Interval 2 (3 sets):
20 Ground Twists
20 Bicycle Crunches
30 sec Rest

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 8, 2019, 08:06 AM

Day 310: Band It

**Sebastian_Greil** · May 9, 2019, 02:58 PM

Day 311: https://www.youtube.com/watch?v=bosWj6aPRBc - Mass Building Lower Body Workout

I meditate 16 days already, and today I felt some strange calm. Everything is as usual, everything is fine, but I feel great. Headspace sometimes gives achievements for consecutive meditation days, so I'm gonna try to do 30 days at first. I already managed to do Darebee meditation challenge, but it was only a 1 minute meditation, and now I'll do from 3 to 20 minutes every day

Let's see if I'll get some chi

**Sebastian_Greil** · May 10, 2019, 05:20 PM

Day 312:

Warmup:
10 Windmill Forward
10 Windmill Backward
20 Jumping Jacks
30 sec Plank Hold
10 Lunges
20 Skipping Jumps
30 sec Toes Reach

Technique Training:
10 Sprawls

Interval (3 sets):
12 Knee Pushups
15 Crunches
20 Mountain Climbers
30 sec Rest

Workout (3 sets):
10 Squat Jumps
15 Squats
15 Sprawls
10 Knee Pushups

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 12, 2019, 05:17 AM

Day 313: 3.9 km of walking

Day 314: K-Sculpt

**Sebastian_Greil** · May 13, 2019, 08:02 AM

Day 315:
Warmup:
20 Skipping Jumps
20 Jumping Jacks
15 Squats
10 Hip Raises
5 Shoulder Bridge Leg Raises Left/Right
5 Windmill Forward
5 Windmill Backward

Technique Training:
16 Bicycle Crunches

Workout:
5/7/10/7/5 Knee Pushups
10/15/20/15/10 Lunges
20/30/40/30/20 Jumping Jacks

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec
25 Supermen Stretches

**Sebastian_Greil** · May 13, 2019, 03:38 PM

Day 315, part 2: Butcher Workout

Sometimes you hear the call of dumbbells and you just can't resist

**Sebastian_Greil** · May 14, 2019, 07:25 AM

Day 316: https://www.youtube.com/watch?v=bosWj6aPRBc - Mass Building Lower Body Workout

I feel that my lower body gets stronger. I like that feeling

**Sebastian_Greil** · May 15, 2019, 07:05 AM

Day 317: Trim and Tone Arms

**Sebastian_Greil** · May 16, 2019, 07:36 AM

Day 318:

Warmup:
10 Windmill Forward
10 Windmill Backward
20 Jumping Jacks
30 sec Plank Hold
10 Lunges
20 Skipping Jumps
30 sec Toes Reach

Technique Training:
10 Side Lunges

Interval 1 (6 sets):
5 Leg Raises
8 Climbers
5 Sprawls
20 Jumping Jacks
60 sec Rest

Interval 2 (5 sets):
3 Knee Pushups
5 Crunches
8 Heel Raises Right
8 Heel Raises Left
60 sec Rest

Speed Training:
50 High Knees - 22 sec

Workout:
https://www.youtube.com/watch?v=bosWj6aPRBc - Mass Building Lower Body Workout

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 17, 2019, 10:34 AM

Day 319:

Warmup:
10 Windmill Forward
10 Windmill Backward
20 Jumping Jacks
30 sec Plank Hold
10 Lunges
20 Skipping Jumps
30 sec Toes Reach

Technique Training:
25 Supermen Stretches

Interval (4 sets):
10 Lunges
15 Calf Raises
20 Mountain Climbers
30 sec Rest

Workout 1:
5 Plank Switches
10 Burpees
20 Lunges
30 Mountain Climbers

Speed Training:
10 Squat Jumps - 16 sec

Workout 2:
Back and Biceps Express

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 19, 2019, 01:37 PM

Day 320: 10.6 km of walking

Day 321: 2.1 km of walking

Warmup:
10 Windmill Forward
10 Windmill Backward
20 Jumping Jacks
30 sec Plank Hold
10 Lunges
20 Skipping Jumps
30 sec Toes Reach

Technique Training:
10 Side Lunges

Workout (2 sets):
20/15/10 High Knees
20/15/10 Crunches
20/15/10 Squats

Speed Training:
25 Supermen Stretches - 35 sec

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 21, 2019, 02:39 PM

Day 322: 6.8 km of walking

Day 323:

Warmup:
20 Skipping Jumps
20 Jumping Jacks
15 Squats
10 Hip Raises
5 Shoulder Bridge Leg Raises Left/Right
5 Windmill Forward
5 Windmill Backward

Technique Training:
16 Bicycle Crunches

Interval 1 (6 sets):
10 Mountain Climbers
20 Skipping Jumps
5 Crunches
5 Sprawls
1 min Rest

Interval 2 (4 sets):
5 Negative Pushups
10 sec Plank Hold
10 Squats
1 min Rest

Speed Training:
10 Knee Pushups - 15 sec.

Workout:
Back and Biceps Express

Stretching:
Standing Side Stretch Left/Right - 15/15 sec
Chest Stretch Left/Right - 20/20 sec
Triceps Stretch Left/Right - 20/20 sec
Toes Reach - 30 sec

**Sebastian_Greil** · May 24, 2019, 03:56 PM

Day 324: 3.8 km

Day 325: 7.9 km of walking

Back to Crossfit:

Warmup (2 sets):
100 Skipping Jumps
20 Superman Stretches
20 Deadbugs
20 Barbell Rolls

Workout 1 (max sets, 12 min):
6 Front Squats (with a Barbell)
10 Knee Push-ups

Workout 2 (2 sets):
21 Kettlebell Swings
15 Kettlebell Overhead Lunges (that's the real heck

2 little kettlebells, always overhead - serious stuff

)
10 cal. on a Bike

I got a new job recently, now I'm gonna adapt a bit to my working hours and then I'll try to make a new workout regime, I guess.

Day 326: 3 km of walking
Tempered Steel Workout

Announcement

I left their sheltered care and walked a rogue in total freedom

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