My fitness schedule

Monday- Wednesday-friday
7 :15 – 7 :45
Running

7 :45-8 :00
Warmup with psp (wednesday only)

8:00-8:45
Gym upper body :
 20 min bike (interval)
 Machine shoulder press (deltoids)
 Machine lateral raise (deltoids)
 Machine chest press (pecs)
 Machine rear raise (deltoids-trapeze)
 Machine chest fly (pecs)
 Machine biceps curl
 Cable lat pulldown (dos)
 stretching

13:15 – 13:45
Running

14:00 – 16:00
Physio:
Gym lower body
 10 min bike
Sometimes: 15 min tread mill + 15 min row
 Swiss-ball squat
 Machine leg extension
 Machine leg curl
 Hip extension
 Hip flexion
 Hip adduction
 Hip abduction

Tuesday - thursday
7 :15 – 7 :45
Running

7 :45-8 :45
Gym abs and middle body (low & side back)
 20 min bike
 Cable torso rotation
 High woodchopper
 Standing oblique crunch
 Back raise
 Cable seated close row
 Swiss-ball oblique
 Swiss-ball Ab crunch
 Seated twist and crunch with a ball (situp)
 Jackknife
 Plank, oblique plank, plank T
 Push up
 T-push up
 stretching

16:00-16:30
Running

Saturday - Sunday
Snowboard
Snowshoes
Hiking (mountain hiking)
Backcountry
Riverboarding

Summer time on Sunday: long way running