Hello guys,
So, today is the middle of my countdown to my first ever fitness bikini competition, which is gonna take place here, in my homecity. My coach said that we should start from here-point and mover further after.
Basicly, I have only 8 weeks to the line, and i have put all of myself into this period, Also, I must admit that its EXRTA hard job, you know, just to keep focused everytime and i`m also afraid about combining my studying( which is not easy too, mindfully for sure) and workouts\training, which will take 75 % of my time since september. I really need your support and I will be so glad to recieve some of your ideas towards some shredded recepies that you use or some active timespending. Just leave comments:) Also my instagram is http://instagram.com/nadiaglva , so now you can subscribe on my news and stay tuned anytime you want!
My workout for today is:
warm up( some cardio) 5 min ( basicly i use only treadmill on speed 6 and incl,8%)
abs( trio set) 3 sets 20 reps : 90 degrees crunch, crunches, abs crunching machine
reverse crunches 2 sets till you feel the burn, but not less than 20 reps .
Hyperextention 3 sets 20 reps ( i“m gonna be using weight 15 kg)
DOUBLESET :
Situps with barbel + Leg curl 3 sets 15 reps ( use weight as you used to but increase it with each set )
Lyin barbell press 2 sets 13 reps ( beginners use 8-10 kg)
Hammer ( dumbells motion. BUT, when you pull arm down , please dont forget about your elbow, it should be totaly straight!) 2 sets 13 times
Bicycling 10 min
Treadmill walk medium speed 6-7.0 – 5 min incline 4-6%.
Hope you`re having an amazing day so far: )
Stay healthy
nadianikon 