FF =
Cardio 10min
Weights A,B,C 2x15 rep
Cardio 10min
Weights D,E,F 2x15 rep
Weights G,H,I 2x15 rep
Mars
1.3 PW
2.3 20min workout styrka
3.3 13km promenad
4.3 Promenad 40min
5.3 Maginfluensa
6.3 9km PW
7.3 90min Roller Derby
8.3 5km PW, 60min Flowyoga
9.3
10.3
February
1.2 No workout
2.2 40 min backintervall, 10 min rodd
3.2 FF + 10 min cardio, Roller Derby 2 h
4.2 Roller Derby 2 h
5.2 Promenad 1,5 h
6.2 No workout
7.2 FF + 10 min cardio
8.2 No workout
9.2 Backintervall 40 min
10.2 FF + 10 min cardio + 30 min promenad
11.2 45 min promenad, 40 min skridsko
12.2 No workout
13.2 Löpning 10 km + 1 h flowyoga
14.2 30 min crosstraining
15.2 Powerwalk 60 min
16.2 30 min walk + 20 crosstraining
17.2 30 min walk
18.2 2 timmar roller derby
19.2 30 min walk + 50 min powerwalk
20.2 40 min löpning 7km
21.2 Step up 60 min
22.2 1,5 timme roller derby
23.2 Promenad
24.2 1,5 timme roller derby
25.2 1 timme roller derby, 30min offskate
26.2 2 timmar scrimmage
27.2 Hosta = utebliven Roller Derby
28.2 Promenad
29.2 Roller Derby 3 timmar
January
1.1 No workout
2.1 FF
3.1 FF + 20 crunches
4.1 FF + 20 crunches + Hatha yoga 55min
5.1 FF + 20 crunches
6.1 FF
7.1 No workout
8.1 FF + powerwalk 20 min + cardio 20 min
9.1 FF + 10 min cardio
10.1 FF + 5 min cardio
11.1 FF + 5 min cardio + Hatha Yoga 55 min
12.1 FF
13.1 FF
14.1 FF + powerwalk 20 min + slow walk 30min
15.1 FF + powerwalk 20 min + poweryoga 55min + slow walk 1h
16.1 FF + 30 crunches + poweryoga 55min
17.1 FF
18.1 FF + 5 min cardio
19.1 FF + 5 min cardio + liten powerwalk
20.1 6km löpning
21.1 FF + 40 powerwalk
22.1 FF + 30 min powerwalk
23.1 FF + poweryoga 55 min
24.1 FF + 10 min cardio
25.1 FF
26.1 FF + 10 min cardio
27.1 FF
28.1 No workout
29.1 FF + 10 min cardio + 1 h powerwalk
30.1 FF + 10 min cardio
31.1 FF + 10 min cardio
