2014. január 15., szerda

Egy kis friss rólam!:)


Sziasztok!

Betöltöttem a 7. hónapot. Tovàbbra sem edzhetek sajnos, pedig màr nagyon jó lenne a hàtamnak!
Így a kajàra próbálok odafigyelni. Persze az ünnepek alatt ez nem nagyon jött össze, na de majd lemegy!

Jelenleg 11 kiló plusznál jàrok! Voltak kisebb rosszul létek, de nem vészes, talàn a terhesség alatt most érzem magam a legjobban, nem figyelembe véve az ilyenkor szokàsos tüneteket, gyomorsav, zokni és cipő huzàs kezd megviselni :)

Centivel is mérem magam mikor eszembe jut, reggel ha nem felejtem el, lemérem magam! Kicsit vizesedek is így estére volt hogy a reggeli és esti méréskor 5 kiló volt a különbség, azért az màr durva kicsit!
Tudom a pihenés sokat segít, de ez nem mindig jön össze, lassan össze kell cuccolni is magamnak is és a babànak is :)

Viszont annak ellenére, hogy össze-vissza 5 hónapot edzettem normàlisan, nagyon hiànyzik, ezt azért nem hittem volna! :) Tervezem szülés utàn a Fegyencet elkezdeni szépen lassan, utàna jöhet a többi, ha minden jól megy! :)


kerekedek szépen lassan :)

Méretek: 
16. hét                                          28.hét 
  70 kg                                     75kg (+5 kg)
mell: 98 cm                               101 cm (+3 cm)
mell alatt:78 cm                         84 cm (+6 cm)
derék köldöknél: 87 cm             96 cm (+9 cm)
derék vastagrész: 94 cm           101 cm (+7 cm)
csípő: 95 cm                              97 cm (+2 cm)
comb: 57 cm                              59 cm (+2 cm)
vàdli: 37 cm                                37 cm


Méretek terhesség alatt: 

Terhesség 1.nap jul. 14.                                               33. hét- febr. 19.

Súly: 65 kg                                                                      77 kg (+12 kg)
Mell: 91 cm                                                                     103 cm (+12 cm)
Mell alatt: 76 cm                                                              86 cm (+10 cm)
Derék köldöknél: 73 cm                                                  100 cm (+27 cm)
Derék vastag rész: 81 cm                                                 104 cm (+23 cm)
Csípő: 89 cm                                                                   100 cm (+11 cm)
Comb: 56 cm                                                                   59 cm (+3 cm)
Vàdli: 36 cm                                                                     38 cm (+2 cm)
Kar: 31 cm                                                                       31 cm



30 day challenge 2014

Az idei év első kihívása indul!!! Naponta küldik az edzéseket, így ez a bejegyzés naponta frissül! 

1.nap

Catching Fire 30 Day Challenge | Day 1

50/10 intervall
4 gyakorlat
3 kör


http://www.youtube.com/watch?v=D_PcO9bfRtk&feature=youtu.be

2. nap

Catching Fire 30 Day Challenge | Day 2


30/10 intervall

2 kör

1) Squat + Sandbag Press
2) Burpee + Row
3) Side Plank Leg Lift & Through
4) Skipping
5) Single Leg Thrusts
6) Sandbag Swings
7) Plank Walk Out

http://www.youtube.com/watch?v=v8Sp3WBv2CE&feature=youtu.be

3. nap



Catching Fire 30 Day Challenge | Day 3

50/10 intervall
2 kör

*Rest: Plank*
1) Elbow Ups
*Rest: Plank*
2) Double High Knees
*Rest: Plank*
3) Burpee + 2 Push-ups + 2 Knee-ups
*Rest: Plank*
4) Double High Knees
*Rest: Plank*
5) Superman Swings
*Plank*
6) Double High Knees

http://www.youtube.com/watch?v=tLufNALCTM8&feature=youtu.be


4. nap


Catching Fire 30 Day Challenge | Day 4

30/10 intervall
3 kör


1) Front/Back Lunge
 2) Push Up + Knee In
3) Dip Station Crunch
4) Jumps
5) Reverse Plank


http://www.youtube.com/watch?v=Z5fNYB67Rj8&feature=youtu.be


5. nap

Rest day



6. nap

Catching Fire 30 Day Challenge | Day 6

50/10 intervall aktiv pihenövel
4 gyakorlat
3 kör

* High Knees*
1) Power Pushups
*High Knees*
2) 180 Degree Long Leaps
*High Knees*
3) Plank Leg Lift + Kick Out
*High Knees*
4) 10 Switch Mountain Climbers + 10 Bicycle



7. nap 

Catching Fire 30 Day Challenge | Day 7

30 /10 intervall
3kör

1) Plie Squat + Lift & Press
2) Skipping
3) Walking Push-Ups
4) Skipping
5) Single Leg Dead lift



8. nap

Catching Fire 30 Day Challenge | Day 8

50 / 10 intervall (aktív pihenő)
3 kör

*Mountain Climbers*
1) 180 Ninja Jump Tucks
*Mountain Climbers*
2) Bent Body Pushups 
*Mountain Climbers*
3) Lateral Touch Towns
*Mountain Climbers*
4) Plank Kick-Out


9.  nap 

Rest day

10. nap

Catching Fire 30 Day Challenge | Day 10

30/ 10 intervall
3kör

1) Lateral Lunge + cross (x2) 
2)Plank - Elbows to Hands
3) Pop Squats
4) Pull Ups
5) Frog Jumps


Day 11

Catching Fire 30 Day Challenge | Day 11


50 / 10 Seconds ( aktiv pihenő)  
3 kör

*Squat*
1) Roll Back Jump Tuck Burpee
*Squat*
2) Side Lunge Jump Squat
*Squat*
3) Walking Dragon
*Squat
4) Crunch & Reach

http://www.youtube.com/watch?v=wk911P8kFKA


Day 12

Rest day

Day 13

Catching Fire 30 Day Challenge | Day 13

30 /10 intervall
3 kör

1) Front Squat + Tricep Overhead
2) Shoulder Tap Plank
3) Deadlift + Row
4) Skipping
5) Side Plank Lifts x2


Day 14

Catching Fire 30 Day Challenge | Day 14 Dance


Catching Fire 30 Day Chalenge | Day 14 Yoga




Day 15

Catching Fire 30 Day Challenge | Day 15

50/10 intervall
3 kör

*High Knees*
1) Krav Burpees
*High Knees*
2) Jump Squat Kick Out
*High Knees*
3) 3D Push-Ups
*High Knees*
4) 2x V-Ups



Day 16

Rest day 

Day 17

Catching Fire 30 Day Challenge | Day 17

Set Your   to 10 seconds rest & 50 seconds work. You will Complete the following exercises 2 x through. .

#Plank
1) Side to Side Hops 
#Plank
2) 2 x Rows & 2 x push-ups
#Plank
3) In & Out Jump Squats
#Plank
4) 3 x Plank Jacks & Feet Clap
#Plank
5) 1 Arms Mountain Climbers
#plank



6) 1 Arms Mountain Climbers


Day 18
Catching Fire 30 Day Challenge | Day 18

30/10 intervall
3 kör

.
Workout Breakdown
1) 1 Leg Elevated Lunge - Left Leg 
2) Core Knee In 
3) 1 Leg Elevated Lunge
4) Tricep Dips 
5) Mountain climbers 
5) Hip Thrusts


Day 19

Rest day

Day 20

Catching Fire 30 Day Challenge | Day 20

50/10 intervall
3kör
4gyakorlat


*Double High Knees*
1) Push up + Squat
*Double High Knees*
2) Knee Up + Legs Over + Lunge
*Double High Knees*
3) Push Back Push Ups
*Double High Knees*
4) Ab Swimmers


Day 21



Day 22

Catching Fire 30 Day Challenge | Day 22

30/10 intervall
6 gyakorlat
3kör
.

1) Over The Shoulder 
2) Twist 
3) Burpee 
4) Plank Hold & Pull Through
5) Front Hold Lunge Left Leg 
6) Front Hold Lunge Right Leg 


Day 23

Rest day

Day 24

Catching Fire 30 Day Challenge | Day 24

50/10 intervall
4 gyakorlat
3 kör


*Plank*
1) Surfers
*Plank*
2) Pull Ups
*Plank*
3) One Arm Half-Burpees
*Plank*
4) Leg Drop + Hip Lift + Toe Touch


Day 25

Catching Fire 30 Day Challenge | Day 25 - Yoga


Catching Fire 30 Day Challenge | Day 25 - Dance


Day 26

Rest day

Day 27

Catching Fire 30 Day Challenge | Day 27

80/10 intervall aktív pihenővel 
4 gyakorlat
3 kör


*Side to Side Hops*
1) Pendulum
*Side to Side Hops*
2) Power Blumpkin Walk
*Side to Side Hops*
3) Low Step Back
*Side to Side Hops*
4) Wall Touches


Day 28

Stretch it out with some yoga with Teisha

Catching Fire 30 Day Challenge | Day 28

http://www.youtube.com/watch?v=ogTFWpQOgUw


Day 29

Catching Fire 30 Day Challenge | Day 29

4 Exercises. 3 Rounds. 50 seconds work + 10 Seconds of Active Rest 


*Mountain Climbers*

1) Spiderman Kick Through

*Mountain Climbers*

2) Frogs

*Mountain Climbers*

3) Superman Power Ups

*Mountain Climbers*

4) Rope Pulls



Day 30

Catching Fire 30 Day Challenge | Day 30

30/10 intervall
3 kör
5 gyakorlat

1) Squat Thrusts
2) Knee Tucks & Side Twist
3) 3 Point Plank  (Around the World)
4) Long Jumps
5) Wide Swing 

2014. január 11., szombat

Kis edzések Zuzkàval

3 Minute Cardio Workout For Butt and Abs


3 rounds of
1. jump lunges- 20 reps
2. kettlebell swing - 20 reps
http://www.youtube.com/watch?v=DY8duqdJVWA







4 Minute Fit Body Workout




as many rounds as you wish (possibly 4-6 rounds)

1) sumo squat with kettlebell (kettlebell in 1 arm) - 10 reps each arm
2) knee tuck & leg extension & knee tuck & jump - 10 reps each leg
http://www.youtube.com/watch?v=mqo7vRg9pk8










4 Minutes for Awesome Arms and Strong Lower Back Workout






1) push-ups with shoulder tap - 10 reps
2) chest lifts - 30 reps
3) push-up with butt touch - 10 reps
4) lying on the belly leg kicks - 30 reps

stretch your back

5) push-up with core screw - 10 reps
6) opposite arm & leg raises, lying on your belly - 30 reps
7) pike press push-up - 5 reps
8) lift both arms and legs lying on your belly and hold for 10 counts - 3 reps











5 Minute Daily Workout That Makes a Huge Difference!





5 x basic flow
20 KB swings
1x flow
20 Kb swings

1x flow

.... until you complete 100 KB swings.- 100 swing meg legyen :)
http://www.youtube.com/watch?v=y0WokbFgRR4











5 Minute Fat Burning Kettlebell Workout









Hotel Room Workout - 15 minutes Bodyweight and Quiet





5 rounds of
1) Backward lunge with knee up - 20 reps each leg
2) Plank knee tuck & leg lift - 20 reps each leg
3) Squat with knee tuck - 20 resp alternating legs (you can use some small weight)

http://www.youtube.com/watch?v=eDJhTsXqv_c










Silent Workout for Fat Loss



As many rounds as you can in 15 minutes
1) weighted bulgarian split squat - 20 reps each leg
2) kettlebell swing - 20 reps
OR
weighted squats - 20 reps
3) leg elevated push-ups - 10 reps

http://www.youtube.com/watch?v=kbf5lf1tq2g









Hotel Room Workout #2 | From Idaho






3 rounds of
(actually as many rounds as you want)

1) 20 knee tucks
2) from plank - knee tuck on each side + push-up - 20 reps
3) pistol squat - 20 reps alt sides
3) step-ups - 20 reps alt sides
4) jump up + backward lunge - 20 reps alt sides








Free 5 Minute Intense Hotel Room Workout





As many rounds as you can in 3 minutes:

1) 3 knee tuck jumps
2) 3 dive bomber push-ups

As many rounds as you can in 2 minutes:

1) 3 jump lunges
2) 3 1-leg dive bomber
3) 3 jump lunges
4) 3 1-leg dive bomber (other leg)






5 min Competition Workout




As many rounds as you can in 5 minutes:

1) 5 side ab crunches
2) 5 side ab crunches the other side
3) 3 push-ups
jump up
4) 5 in & out jump squats








5 Minute Competition Workout #2





As many rounds as you can in 5 minutes:

1) 1 leg hip thrusts - 10 reps alt legs
2) knee tucks - 10 reps
flip over to your belly
3) jump on your feet, 3 surfer jumps, go back to your belly - 5 reps






15 Minutes To Fit: Zuzka Light's Slim-Down Workout



2 rounds of
1) 30 seconds of high knees with jump rope
2) kettlebell snatch + windmill - 5 reps each side
3) 30 seconds of high knees with jump rope
4) sit-up burpees - 10 reps
5) 30 seconds of high knees with jump rope
6) figure 8 squats + push-up - 5 reps
7) 30 seconds of high knees with jump rope


http://videos.bodybuilding.com/video/111602/15-Minutes-To-Fit-Zuzka-Lights-Slim-Down-Workout



5 Minute Competition Workout #3

Workout Breakdown:
10 sit ups into
plank and high jump into
 pistol squat left / high jump / pistol squat right / high jump x3 (total of 6 pistol squats)





Beach Workout for Tight Body

4 kör

1. Low Jacks - 20 reps
2. Bird Dog - 20 reps
3. One Leg Squat - 20 reps each leg
4. Side Burpee Knee Tuck - 20 reps




Jump Rope Workout for Intermediates - Best for fat loss!

Jump Rope Workout Breakdown
1. High knees with jump rope 9 reps followed by 1 egg (cross your arms in front of you and jump over the rope) x 10 sets
2. Bodyweight Rock bottom squat x 30 reps
3. High Knees with Jump rope 10 reps followed by 2 eggs x 10 sets
4. Bodyweight stationary lunge - 20 reps on each leg
5. High Knees with Jump Rope 10 reps followed by 2 eggs followed by 10 jumps with your feet together followed by 2 eggs x 5 sets
Repeat #2 - 5#


How to Jump Rope





Kettlebell Workout for Beginners | ZuzkaLight.com






Workout For Beginners - Build Strength With Basic Bodyweight Exercises

Beginner Workout breakdown:
4 kör
1. Bodyweight Squat - 10 reps followed by 3 Burpees
2. Backward lunge into Squat - 10 reps followed by 3 Burpees
3. Backward lunge into Squat (other leg) - 10 reps followed by 3 Burpees
4. Side Lunge - 10 reps followed by 3 Burpees
5. Side Lunge (other leg) - 10 reps followed by 3 Burpess





Learn the Pistol Squat Workout - An Easy Workout to Build Strength For this Exercise

Learn the Pistol Squat Workout Breakdown:
1. Rock bottom squat - 30 reps
2. Hold the bottom squat position for 30 seconds
3. Spine roll to squat and jump up - 10 reps
4. Hold the top Pistol Squat position for 30 seconds
5. Hold the half way down Pistol Squat position for 30 seconds
6. Hold the bottom Pistol Squat position for 30 seconds
7. Spine roll into bottom Pistol Squat position 10 reps on each leg
8. Spine roll into bottom Pistol Squat and single bounce (at least an inch) 10 reps on each leg
9. Hold the half way down Pistol Squat position for 30 seconds
10. Spine roll into bottom Pistol Squat and 5 bounces - at least 5 sets on each leg




Workout For Beginners - Legs and Abs

Workout For Beginners #2 - Breakdown
3 kör
1. Arm Cross Squats - 10 to 20 reps 
2. Table top Crunches - 10 to 20 reps
3. Curtsy Lunge - 10 to 20 reps
4. Leg Extensions - 10 to 20 reps




Full Body Blast Workout for Intermediate

3 kör

1. Jump Rope high knees (or toe taps on chair) - 100 reps
2. Push Up with Knee Tuck Burpee - 10 reps alternating legs
3. Jump Rope high knees (or toe taps on chair) - 100 reps
4. One Leg Deadlift with 5 Leg Lifts - 5 sets on each leg
5. Jump Rope High Knees (or toe taps on chair) - 100 reps
6. Leg Lift Toe Touch - 30 reps alternating legs




Jump Rope Workout #2 for Intermediates




Rain Won't Stop Me .. Workout | ZuzkaLight.com





Zuzka's Kettlebell Workout for Shoulders




Workout with Lorna Jane and Zuzka Light




3 Fun Exercises For Super Fit Body



4 Exercises to Shape Up Your Butt The Lazy Way



Stair Exercises for Sexy Butt



Melt Fat Fast with Jump Rope Circuit Workout



Here is the Jump Rope Workout Circuit breakdown:
3kör
1. High knees with Jump Rope - 1 minute
2. Sit up/butt lift x 3 into 3 push up and 1 jump up - repeat 10x
3. One leg jump with a jump rope for 30 seconds on each leg
4. Lean forward lunge into half pistol squat - 12 reps on each leg
5. Scissors with Jump Rope - 1 minute 
6. Burpee with 4 plank leg lifts - 5 sets

3 Out Of The Box Exercises For Abs


The Best Workouts For Women


The Best Exercises for Legs and Butt



4 Kettlebell Exercises for Butt

http://www.zuzkalight.com/workouts/4-kettlebell-exercises-for-butt/


The Best Workouts For Abs
4 rounds :)
100 /Jump Rope
30 /Jump Lunge
15 /Burpees
20 /Leg Elevated Knee Tucs

EVIL AB EXERCISES

4 Rounds
25 Mountain Climbers
20 Ab Splitters
15 Clapping Push-ups
10 Walking Elbow Plank