Scores

we work with the - every day a little better concept - this is a fusion of Atomic Habbits & Kai Zen 

 

If you do consistantly for *every day it counts up as you can see below

 

*almost there is space circumstances or feelings

 

codes:   

  • u = units  each circuit has 8 units you can do the unit number 2-4-8 (easy=2, mild=4 or intense=8)
  • 2´ = 2 minutes      4´= minutes     8´= 8 minutes
  • 2 reps = 2 repetions     4 reps     8 reps  
  • 20 s = 2 seconds
  • d = day   
  • m = month     
  • y = year       
  • u/d = units a day     
  • u/m = units a month    u/y = units a year

Circuit 1   Outdoor

  1. Slow jogging
  2. Rotations hips
  3. Rotation arms - shoulders
  4. Jumping jacks
  5. Walking back wards
  6. Side jumps
  7. Planks front with dip and stretch
  8. Plank back with dips and stretch 

 

Circuit 1   Outdoor 8 unidats x 2 (rps or seconds

  1.  2 x 5 u/d = 20  u/m  x 12 = 240 u/y
  2.  2r x 5 u/d = 20  u/m  x 12 = 240 u/y
  3.  2r x 5 u/d = 20  u/m  x 12 = 240 u/y
  4.  2r x 5 u/d = 20  u/m  x 12 = 240 u/y
  5.  2r x 5 u/d = 20  u/m  x 12 = 240 u/y 
  6.  2r x 5 u/d = 20  u/m  x 12 = 240 u/y 
  7.  20s x 5 u/d = 20  u/m  x 12 = 240 u/y
  8.  20s x 5 u/d = 20  u/m  x 12 = 240 u/y

Circuit 1 Outdoor 8 unidats x 4 minute-rps-seconds

  1.  4´ x 5 u/d = 40  u/m  x 12 = 480 u/y

  2.  4r x 5 u/d = 20  u/m  x 12 = 480 u/y

  3.  4r x 5 u/d = 20  u/m  x 12 = 480 u/y

  4.  4r x 5 u/d = 20  u/m  x 12 = 480 u/y

  5.  4r x 5 u/d = 20  u/m  x 12 = 480 u/y 

  6.  4r x 5 u/d = 20  u/m  x 12 = 480 u/y 

  7.  40s x 5 u/d = 20  u/m  x 12 = 480 u/y

  8.  40s x 5 u/d = 20  u/m  x 12 = 480 u/y

Circuit 1   Outdoor 8 unidats x 8 minute-rps-seconds

  1.  8 x 5 u/d = 20  u/m  x 12 = 960 u/y

  2.  8r x 5 u/d = 20  u/m  x 12 = 960 u/y

  3.  8r x 5 u/d = 20  u/m  x 12 = 960 u/y

  4.  8r x 5 u/d = 20  u/m  x 12 = 960 u/y

  5.  8r x 5 u/d = 20  u/m  x 12 = 960 u/y 

  6.  8r x 5 u/d = 20  u/m  x 12 = 960 u/y 

  7.  80s x 5 u/d = 20  u/m  x 12 = 960 u/y

  8.  80s x 5 u/d = 20  u/m  x 12 = 960 u/y

Circuit 2 indoor

  1. Rebounder: jumping jacks
  2. Rebounder: skippings cardio
  3. Balance: tree pose
  4. Balance: dancers pose
  5. Dribble w/ football trough cones
  6. Swiss ball: relax & stretch backwards: hips- total spine abdominal muscles, shoulders and arms
  7. Swiss ball: sit ups + stretching 
  8. Swiss ball: sit balance & relax 

 

Circuit 3

 

Circuit 4

 

Circuit 5

 

Circuit 6

 

Circuit 7

 

Circuit 8