come on and enter! we have pizza

[facuzayas]

Hi bees! how are you?

Yesterday was WAY harder than I excpected haha. I went with my brother and he wanted to do some contrast workout to prepare to the triatlon. SOOOOO, it was:

- 3km run (7.2 mile pace)
- 4 x 8 front squats (3x 40 kg and the last with 50)
- 1.6 km run (7.2 mile pace)
- 4 x 10 deadlift (3 x 50 Kg and the last with 60)
- 1.6 km run (7.2 mile pace)
- 4 x 10 cuadriceps machine
- 4 x 10 hamstrings machine
- 1.6 km run (7.2 mile pace)

EXTRA:
- 4 x 10 lateral raises
- 4 x 10 hammer bicep curls

and then sauna to relax...
__________________________________

Today I only wanted to do some happy stuff so I did:
- movility
- 1 hour bouldering


see you tomorrow bees!

 

[facuzayas]

Hi bees!! how are you?

Today was a HIIT (morning) + fullbody strength (afternoon) buuuttt I did not have the time at the morning soooo I did:
- REND workout with 12 Kg dumbells and for shoulder presses I used a thick band that was way harder than the dumbells
- 7 sets of 6 ab wheels
-Supersonic workout at lvl 1 (to replace the morning hiit, it was super hard after strength workout)

tomorrow will be some movility or walking

see ya bees!

 

[facuzayas]

Hi bees!! how are you?

my weekend was super fun, On Saturday I walked a lot thru Berlin with a friend and on Sunday I played almost 2 hours of padel

My planned week looks like this:



As allways, I have my Darebee Workouts if I don't want to go to the Gym

Monday:

- Push press 4 x 5 (40Kg)
- Pull ups 4 x 10
- Declined press with dumbells 4 x 8 (20 Kg dumbells)
- Rows on machine 4x10
- Bicep curls 4 x 8 (14Kg dumbells) combined with 4 x 6 tricep extensions each arm (14Kg)
- Back extensions with some weight (8Kg) + Hanged leg raises

- SAUNA to relax

_________________________________________
Today was pretty hard tho:
to start SPINNER workout at lvl 1
then REBOUNDING workout at lvl 1 (this let my calves bourning)
To finish HIIT abs Workout at lvl 1 that really finished me

extra: some kettlebell flow with a 4kg kettlebell, this is really cool and funny and causes you to rethink movement, is crazy

see you tomorrow bees!

 

[facuzayas]

Hi bees! Today didn't want to go to the gym, sooo I did my workouts at home

look at my super home-gym !




Today I started again with some kettlebell flow to move a little my body and regain focus.
After that I did Power Jumps to improve my explosiveness (4 series of 5)
Now my main workout: HIGH VOLUME LEGS using 12kg dumbells each side for the first excercise

Finisher: 1 set of GOOD MORNING GLUTES each leg + 4 sets of 6 ab wheels

See you tomorrow bees!

 

[facuzayas]

hi beeeeeeeeees ! !
nice friday !

yesterday i didn't wanted to do a routine so i just did some movility and then 2 hours of bouldering, my wirst got in flames haha

Today was a kinda sunny day in Berlin so I wanted to go to the park to train my fullbody routine, it was simple
- 4 x 8 chin ups
- 3 x 10 bulgarian explosive squats each leg
- 3 x 15 tyson push ups
-4 x 10 hanged leg raises

and then I came to my house and did a superset of
on a ATLAS pose with 2.5 kettlebell each arm : 10 lateral raises + 10 front raises + 10 shoulder presses

it was 2 sets, one each side.

SOOO, see you tomorrow beees

 

[facuzayas]

Hi bees! nice sunday!

Yesterday I had my off-day and only walked thru the viktoria park in Berlin, it was awesome!

Today I did some flow movility (but just for playing, I love the feeling of mooving my body in different ways) and then I did 5 cycles of Kneeling sun salutation

see you tomorrow bees! In Argentina is Mother's day. So, Happy Mother's Day queens!

 

[facuzayas]

Hi bees!

Today I was almost to skip my trainning, but I figured out to have a very good trainning

As allways, my pretended week of trainning with every DAREBEE workout if I do not go to bouldern or gym



Today, my upperbody day, I did:

- 4 x 6 slow chin ups (following the advice of my question in the new AMA)
- GRAVITY PLUS workout at lvl 2
-CORE ARMOR workout at lvl 1

So it was pretty good, I really enjoyed today hahah, thanks I give a shot to my trainning
See you tomorrow bees!

 

[facuzayas]

Hi bees! theese day I just forgot to publish, but I'm so happy with this plan that is super easy to follow, super customizable, I love it!

So:
Tuesday:
- I tried to run but my ankle said NO, so I came back and did:
- 30 upward downward dogs
- 3 x 10 one foot calves raises
- 3 x 15 foot circles each foot
- 30 upward downward dogs


Wednesday - Leg day
- 3 x 8 bulgarian split squats with 12.5 kg each hand
- 3 x 8 Rumanian Deadlift with 25kg each hand
- 3 x 10 glutes machine (I've never tried it and is really a game changer, is like doing a perfect bridge but with weight)
- 4 x 10 harmstrings machine
- 4 x 10 quad machine

- SAUNA ritual

Thursday - metcon - theese days I love going to the park
5 sets of this combo:
- 6 chin ups
- 6 dips
- 30 setp ups - like lounges step ups but with a chair (aiming for explosivenes)

and then I did 3 times of:
- 15 bicep focused rows
- 10 tricep push ups
- 20 battle ropes (doing circles like lateral raises)


look at my park bees! is not super fancy?


so today is a fullbody + HIIT day, what will I do? lets seeeee

bye friends!

 

[facuzayas]

Hi bees! how are you? yesterday I needed to help my brother in some work so I did not train..

Today I did some movility, it was like this:


- 30 upward downward dogs for oppening
3 sets of:
- 10 thoraxic openners each side
- 15 seated leg raises
- 10 air squats but with my hands looking to the sky
- 15 cat cows
- 10 90/90 strech for hips
and then again 30 upward downward dogs

to finish 3 sets of:
- 12 tricep ext each arm with 8 kg
- 8 concentrated bicep curls with 8 kg
- 30 explosive calves raises
- 30 toe raises for my ankles

see you tomorrow bees!!

 

[facuzayas]

Hi beeeeeeees! how are you? this days I complete forgot to publish but here is a resume:
Monday: UPPERBODY
- 4 x 6 sloooooooow chin ups
- 4 x 8 dips
- 4 x 8 archer rows
- 4 x 15 decline push ups

+ superset 3 sets of:
- 6 bicep rows (like doing rows but only with the biceps)
- 8 tricep push ups
- 6 lateral raises with the battle rope (pretty hard tho)

---------------------------------------------------
TUESDAY, I changed to leg day this week because of my brother, he had some time and for me trainning with him is super funny

- 3 mile run
- 8( 40KG) - 8 (50 KG) - 6 (60Kg) - 6 (60KG) back squats
- 4 x 8 RDL (60Kg)
- 3 mile run
- 3 x 8 one leg deadlift (14 Kg dumbell) + cable rotations
- superset abs: 10 cross crounches with 4 kg dumbell each side + 10 leg raises + 10 cable rowing (a weirdmachine that uses the crossfit games)
- SAUNA 10 minutes

----------------------------------------------------
YESTERDAY:
I tried to do a like-HIIT but without timer, IDK if it was a metcon or a HIIT but I did this:

5 sets of (as fast as I can):
- 6 explosive pull ups
- 6 banded shouledr presses
- 30 step ups on a bank

after that, I di:

superset 1 : 3 sets of
- 6 x 6positions of shoulder banded rows (IDK how to explain it but is more like rotator cuff staff)
- 12 banded twist (for rotational strength) each side

superset 2: 3 sets of
- 6 bicep rows
- 8 tricep push ups
- 8 L sits on paralettes
___________________________________________
Today I'll do some kettlebell stuff to play a little

 

[facuzayas]

Hi bees! how are you?
On Thrusday I did this routine:
- some Kettlebell flow and warm up
- 4 supersets with 2 7.5kg kettlebells:
- 10 swings
- 10 Clean
- 10 snatch

- 4 supersets with 2 7.5kg kettlebells:
- 10 swings
- 20 gorilla rows
- 10 thrusters

after that I played 1 hour padel

------------------------------------
Friday I did somewhat a similar routine but I did not have enough time, so I did

- 150 Workout
But I changed some numbers, the side-side lounges were 20, the squats and lounges were 16, the rows were 20

-------------------------------------
Today:
I just did Mobility flow and today I'll play 2hours of padel

sloo see you tomorrow bees!

 

[facuzayas]

Hi bees! how are you?

On sunday I only rested and walked a little bit

This week will be alittle different, I'll change a bit the order, will be:
Monday Upperbody
Tuesday Lowerbody
Wednesday HIIT
Thursday METCON
Friday Fullbody + HIIT
Weekend movility + yoga/wellness

Monday - Upperbody:
- 1,5 km run to get in the wave
- 4 x 6 slow pull ups (actually the lastone was 5)
- 4 x 8 dips
- 4 x 10 bodyweight rows
- 4 x 15 tyson push ups ( I considered this as the push up challenge)
- SUPERSET x 3 sets : 6bicep bw rows + 8 bw tricep extentions + 6 lateral raises with the battle rope
- 4 x 10 hanged leg raises

--------------------
Tuesday - lowerbody
- 5 min run to catch the wave
- 4 x 12 (6/6) reverse lounges (20 kg kettlebell each arm)
- 4 x 16 (8/8) one leg RDL (20 kg kettlebell each arm)
- 4 x 15 cuadricep machine
- 4 x 10 glutes bridge machine (25Kg)
- 4 x 15 swings (10 kg kettlebell each arm)
- 4 x 10 lack extensions + 12 hanging lateral leg raises

- SAUNA session

See you tomorrow beeeees

 

[facuzayas]

Hi bees! how are you?

Yesterday - HIIT (or something like that haha)
- 4 supersets of:
- 15 battle ropes
- 10 hanged leg raises
- 30 step ups in a chair

+
10 sets of
- 6 bodyweight wors
- 6 push ups

+ 2 km run

----------------------------------------
Today - METCON
- 4 supersets with 2 7.5kg kettlebells:
- 10 swings
- 10 Clean
- 10 snatch
+
HELL'S BELLS Workout with 2 7.5 kg kettlebells at lvl 1
+
3 sets of:
- 6 ab wheels
- 15 glute leg extensions
- 15 side leg extensions

See you tomorrow beeeeessss

 

[facuzayas]

Hi bees!
I couldn't train on Friday because I helped a friend on his move to a new home (fullboby workout? haha)

Yesterday I went to a party and danced a lot!

Today, relax day: limtless workout

See you tomorrow bees!

 

[Harper54]

hi beeeeeeeeees ! !
nice friday !

yesterday i didn't wanted to do a routine so i just did some movility and then 2 hours of bouldering, my wirst got in flames haha

Today was a kinda sunny day in Berlin so I wanted to go to the park to train my fullbody routine, it was simple
- 4 x 8 chin ups
- 3 x 10 bulgarian explosive squats each leg
- 3 x 15 tyson push ups
-4 x 10 hanged leg raises

and then I came to my house and did a superset of
on a ATLAS pose with 2.5 kettlebell each arm : 10 lateral raises + 10 front raises + 10 shoulder presses

it was 2 sets, one each side of soccer picks.

SOOO, see you tomorrow beees

It’s the perfect way to relax, chat, and share some good vibes with friends. Don’t miss out—grab a plate and make yourself at home!

 

[facuzayas]

It’s the perfect way to relax, chat, and share some good vibes with friends. Don’t miss out—grab a plate and make yourself at home!

Hi Friend! for sure! Why not changing once in a while only for chilling?

Hi bees! how are you?

Yesterday I woke up with a headacke and today I'm really with a flu hahaha but i'm fine

Yesterday:

- Push up lvl9999 at lvl 3 (and the last 2 sets I added 2 pseudo plank push ups)
- 4 x 6 slow chinups
- 4 x 15 gorilla rows with 8kg dumbells
- 3 supersets of:
- 8 hammer bicep curls (7.5 kg kettlebells)
- 8 lateral raises (same kb)
- 12 tricep push ups
Finisher: 5 sets of 10/10/5/5 halos with 8kg kettlebell

I think that today I'll be easy cause of my flu
See you tomorrow bees!

 

[Mamatigerj]

 

[graoumia]

 

[facuzayas]

Hi bees! thanks friends @Mamatigerj and @graoumia Today I started to feel a little better !

On Tuesday and Wednesday I didn't train because of my flu and I also needed to do some stuff because I'm preparing bowls to sell on an event on saturday.

But today I woke up feeling better and also needed to do some upermarket stuff. so when I came up to my home I did:

- powerlifter workout with 2 x 7.5 kg kettlebells. I was sure that any other type of workout will be so hard for me, so I managed to do something

So, see you tomorrow bees!

 

[astro_lizard]

yay, glad you're feeling better!!!

 

[facuzayas]

Hi bees! Thanks @astro_lizard

Today I feel altos at my 100%! But I had a loooong day, I needed to prepare all of the food for tomorrow (tomorrow I'm selling salad bowls on a padel tournament)

So, after I managed to do all of the stuff, I did:
- 5 minute rope flow
- 3 sets of a kettlebell flow that is more rotational oriented
- 3 supersets of:
- 10 banded thrusters
- 10 reverse planks
- 10 ab rollouts
- 6 chin ups

I think for today is good and now I'm soooo tired hahaha

So, send me luck for tomorrow! see ya

 

[Mamatigerj]

for tomorrow!

 

[aku-chan]

Good luck!

 

[facuzayas]

Hi beeeees! how are you? big thanks friends

for tomorrow!

thankssss
and

Good luck!

thankssss

It was super! was funny and I did a good job, so, all the effort had a value

Also after that, on sunday, I started to feel bad again, so I only rested.
As always, my weeks have this structure:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Upperbody strength + ABS	HIIT	Lowerbody Strength + ABS	METCON	Fullbody Strength + HIIT	active rest	active rest

Monday - Upperbody strength + ABS
I hit the gym and I did:
- bech press 4 x 8 (50kg)
- declined press 4 x 6 (40kg)
- 4 x 8 chin ups
- 4 x 10 lat pulldown

SAUNA

I didn't do abs because of my lack of energy

--------------------------------------------------------
Tuesday - HIIT
I did this 2 videos, they were DAMN hard!!!
- fullbody bw hiit
- hiit abs

tomorrow I'l go to a spinning class (?? I've never been in spinning

see you tomorrow bees!

 

[facuzayas]

Hi bees! how are you?
Yesterday I tried spinning, and it was A HELL!!

I've never been so exhausted haha, I'm preparing fo a triatlon for june 26 so, doing it every week will be helpfull for me.4
and I also started 30 days of yoga ! it will be helpfull for my focus and flexibility:
- 30 days of yoga - day 1

So today was
Thursday - METCON day:
- warm up - rope flow
- Main workout - 4 sets, with 7,5 kg Kettlebells:
- 100 jumping ropes
- 10 swings
- 10 Clean
- 10 snatch
- 10 shoulder presses

after that I did a finisher:
3 sets of:
- 8 chin ups
- 10 archer push ups
- 50 arm circles

at night I'll do 30 days of yoga - day 2
so! tomorrow I think I have a padel match, maybe I'll do some strengt stuff before, but I'll see

tchuss!

 

[facuzayas]

Hi bees! good weekend!

Yesterday:
- 2hours padel match + barbeque with friends (one of the best ways of stress-reliefs)
- 30 days of yoga - day 3

Today:
- 30 days of yoga - day 4

see you tomorrow bees!

 

[facuzayas]

Hi Bees! how are you?
As always, my weekly routine looks like this:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Upperbody strength + ABS	HIIT	Lowerbody Strength + ABS	METCON	Fullbody Strength + HIIT	active rest	active rest

But this week I had a few changes:

- Monday: I went to the gym and did my upperbody workout:
- 3 x 10 pull ups
- 3 x 10 barbell rows ( 40Kg)
- 3 x 10 declined dumbell press (16kg each)
- 3 x 12 dumbell bench press (16 Kg each)
- 3 x 10 cable tricep machine
- 3 x 10 cable bicep curls

that was not suuuuuper heavy but It was really good

_________________________
Tuesday: I had an interview that I believe it went wrong ;( and I was sooo stressed about it so after that I went to my bouldern gym, putted my headphones and did:
- 2 hours of bouldering

________________________
Wednesday: I though that I was about to go to the gym, but in the club I work they needed one person to cover a shift, so, before going to the club I did:
- 5 min jump rome
- 100 lounges

____________________
Today: I want to go to the gym and do some heavy leg workout

 

[facuzayas]

Hi bees! how are you?

I forgot to write but, every day I'm doing 30 days of yoga

On Friday I worked Out at home and I did some non-conventional work:
- rope flow for warming up
- 4 x 6 slow chin ups
- 4 x (12 push ups + 8 push up lizzard walks + 15 lateral raises (2.5kg kettlebells))
- TABATA of rope jumps
- 20 burpees (turkeys challenge)
- 30 days of yoga - day 9
so: today I'm going to start and this time FINISH my Fit December program.. wish me luck!
and as allways, my week will be like this:

Monday	Tuesday	Wednesday	Thursday	Friday	Saturday	Sunday
Upperbody strength + ABS	HIIT	Lowerbody Strength + ABS	METCON	Fullbody Strength + HIIT	active rest	active rest

 

[facuzayas]

Hi bees! this week was great but I completelly forgot to publish here..

Monday - Upperbody strength:
- 4 x 6 slow pull ups
- 4 x 8 pushh preses (30Kg)
- 4 x 10/10 gorilla rows (20 kg kettlebell)
- 4 x 10 bench press machine (30 kg each side)
- sauna
- 2 minute mobility challenge
- Fit December - Day 1
- 30 days of yoga - Day 10
------------

Tuesday: HIIT day
- Cannonball workout - lvl 1 ( 8kg kettlebell each arm)
- Epic Abs
- 2 minute mobility challenge
- Fit December - Day 2
- 30 days of yoga - Day 11
----------------
Wednesday - Leg strength day but I wanted to do something different
- 2 minute mobility challenge
- Fit December - Day 3
- 8 x 80 meters sprints - I really enjoy this workout
- 30 days of yoga - Day 12
-------------
Thursday - metcon but I changed to upperbody strenth
I chased maximum strenth this time:
- 4 x 10 pull ups
- 4 x 6 one handed rows (30kg dumbell)
- 4 x 10 barbell rows (30 kg) + 3 x 3 four finger pull ups
- 4 x 6 push pess (40 kg)
- 4 x 5 ring dips + 6 bicep curs (16kg dumbells)
- 2 minute mobility challenge
- Fit December - Day 4
- - 30 days of yoga - Day 13
---------------------------------------
Friday I was completely exhausted so only:
- 2 minute mobility challenge
- Fit December - Day 5
- 30 days of yoga - Day 14
---------------------------------------
Saturday:
- 2 minute mobility challenge
- Fit December - Day 6
- 30 days of yoga - Day 15
- 3 hours of padel
-------------------
Today I'll see but for me only yoga hahaha (I will see)

see ypu guysssssssssss