NO PAIN , NO GaIN

NO Excuses  ....I know is Christmas weak but  You do not have to go to Gym , The Gym No 1. is Your own Body. I always found some time to workout in my own  living room.
I was exercises for 40 min this evening after work . I guarantee  than next day after this work out You will feel every part of Your body ;)

My Work out :

• 8 burpees

• Plank 2 times for 10 second 
  

• 8 Squat with leg lift on each side
  
• 
  

• 20 Twist arms from hip to shoulder with dumbbell on each side
  

• 60 Squats with dumbbells 
• 5 Pull ups

•  8 Push ups with ketllebell 
  

• 10 plain push ups
• 10 women push ups 
• 36 Legs lift in dog position on each leg
  

• 20 hip lift 
  

• 20 One leg hip lift on each leg 
  

• 130 crunches  on different part of core 
• 20 leg lift on each side
  

•  Leg and arm Stretching  

My Christmas decoration ;)

AND REMEMBER >>>> EAT CLEAN 

                                           STAY LEAN 

Winter morning run

It was one of the beautiful cold winter morning , sun was only rising .... was only me and wind . The best thinks in the world is to watching awaking  mother nature . 

I ben doing grate seens last week ( monday ) Doing good workout every day and eat clean:

• monday : 800m swim and 15 min in sauna + 40 min walk
• Tuesday: 30 min working with the dumbbells , crunches , pull ups etc.
• Wednesday: 5k run , 10min cycling ,dumbbells lifting , cycling 1 hour walk .
• Thursday : 30 min walk( 8h standing work )
• Friday: 1h walk 
• Saturday : 10 km run 
• Sunday: 1h walk ( 8h standing work )
• Monday: 5k run , 20 min step machine , 20 min indoor cycling 
• Tuesday: 30min walk + crunches , pull ups and push ups .

Chicken and veg salad

rocket , tuna and cherry tomato salad

veg and cheese salad and two eggs