SUMMER 2009
October 7, 2008
Due to lots of traveling this summer I will not update my training blogg. When in Buffalo, NY- Usa, I will power walk every morning, and every other day the 100/100 program in the afternoon. Occasional running during some evenings and some waterskiing on Lake Niagara (by Niagara Falls). When on Öland (swedish island) I will do the same as in US, but also lots of windsurfing. I will incline running every other evening.
Please return on August 1st, as I will maintain and update the blog again!
………………………………………………………………….
100/100 program
Do following activities, with no rest in between. (when you´re tired, paus shortly and then continue.) You measure how strong you get by how long time it takes doing all the exersizes. (total time) The shorter the time, the better!!! Do 100 repetitions on each exersize.
100 “calf lifts” (lift up heel to only standing on the toe. Lift 100 times, using your calfs)
100 “knee bends” (wide between the legs, and sit gently down, and then rise again.)
100 “rump-lifting” (lay on your back, and lift your rumper as high as you can, and then let it down)
100 “back-lifts” (lay flat on your belly, looking down on the floor/ground. Hands on rumper och by ears. Lift upper body from floor, and then down. 100 repetitions)
100 “sit ups” (normal situps)
100 “rowing with rubberband” (use a rubber band and fasten it to an object in front of you. Pull back, like if rowing, 100 times)
100 “push ups” (wide apart to work pecs)
100 “triceps lifts” (use a chair, sit on it and then put your hands on the chair along your hips. Wove out and stretch out your legs, and then dip your rumper, while bending your arms. Triceps are working)
100 “biceps curl” (use the rubber band, and fasten under your feet. 100 biceps curl)
100 “shoulder flies” (use rubber band, fastened under feet, and do butterfly movement with rubber band, working your deltoideus)
………………………………………………
NEW SUMMER TRAINING PROGRAM (you only need running shoes and a rubber band)
GYM- Rehab – program: 4 times a week
Running: 3 times a week
Morning power walk: every other day
100/100 program: every other day
Summer sports: when possible. (windsurfing, waterskiing, canoe, cayak, climbing)
(english) Welcome to Kristina´s blogg. We, Kristina and Björn, have a cooperation with the clothes company Under Armour. Here you can read all about how Kristina trains, eats and prepares herself for upcoming events, and how we, B + K, continue to stay in shape for future competitions.
(svenska) Välkommen till Kristinas blogg. Vi, Kristina och Björn, har ett samarbete med klädesföretaget Under Armour. Här kan du läsa om hur Kristina tränar, äter och förbereder sig för uppkommande event, och hur vi, K + B, fortsättningsvis håller oss i form inför kommande tävlingar.
