Don't complain that you have no time for training...

...I did mine in 20 minutes today!

Due to unexpected prolong of my working day, I had very little time for my training today.
But I didn;t skip it, I just only make it very quickly, series by series, with no or short breaks. It was even more like cardio-gym than I normal weight training ;)

My today's routine:

* legs lunges with barbell 10x12kg each leg, 10x12kg, 10x12kg
* legs, butt, chest, shoulders dumbbell swing 12x8kg, 12x8kg, 12x10kg
* glutes leg cul on machine 12x15kg, 12x15kg, 12x15,kg
* back, biceps pull up (on easy power station)  7x20kg, 7x20kg, 12x25kg
* back, chest, triceps chin up (on easy power statnion) 6x20kg, 7x20kg, 12x25kg
* shoulders upright barbell row 7x14,5kg, 7x14,5kg, 7x14,5kg
* obliques obliques extensions12x5kg, 12, 12
* lower back hyperextensions 12x5kg, 12x5kg, 12x5kg 


Don't have time to go to gym?
Check out this routine which you can do at home:

 
 

Training logs and christmas shopping

side plank exercise

Christmas and our tour to Poland are coming closer and closer!

Beside working duties and all the Christmas-busyness, I tried to find some time for training.
Yesterday I did circuit training in the gym, today intervals on treadmill with some core and abs work in the end.

ready to hit the gym

Circuit training 3 (Tuesday)

* thighs bulgarian lunge 12x6kg 12x6kg 12x6kg
* back bent over row with dumbell 12x6kg 12x6kg 12x6kg
* back seated rowing 12x35kg 12x30kg 12x30kg
* lower back, glutes deadlift 10x40kg 10x40kg 10kgx40kg
* abs kneeling crunch 12x22,5kg 12x22,5kg 12x22,5kg
* chest bench press 10x10 kg 12x14,50kg 10x10kg
* legs, butt leg press 45 degrees 12x110kg 12x100kg 12x100kg
* shoulders lateral raise with dumbell 12x6kg 12x6kg 12x6kg
* calves calve muscles leg press 20x100kg 20x100kg 20x100kg
* core side plank 2x45s

classic plank exercise

Interval training (Wednesday)

*10 minutes warm up
* 8 sets of intervals (60s high, 60s low)
* 5 minutes cool down
* classic plank 2x60s
* side plank 2x.45s 

* russian twist 2x20 4kg
* situps with dumbell 40x4kg
* low back machine 2x20 20kg

I love buying and giving gifts!

Christmas shopping

And after workout I found some time to do little gift shopping in Sofienberg (part of Oslo) - Sunkost and tea-shop were my primary places :) I can't reveal what is in the bags - I don't want to ruin the surprise to the people I bought them though ;)

And the winner is....

The winner of yesterday flex competition is:

Ingrid - because she is has a strong, good looking body and an angel's face :)

and Ken - for his office flex :)

Congratulations! :)

Flex and win!

add your pictures to MyRevolution's competition and win Muscles Brownies!

It's Maja's Muscle Monday aka Majas Mest Muskuløse Mandag Med Musclebrownies people! Together with MyRevolution I would like to open window number 10 from their Christmas Calendar. 

Rules are simple - share with as your picture of you and your muscles and win Muscle Brownies! Also click "like" on my Facebook page, if you haven't done it before! :) 

To add pictures to the competition hashtag them with #myrevolution on Instagram/put them on MyRevolution's Facebook page/share them on MyRevolution's Forum.

You have time til midnight when we will choose the winner!
 

The winner will get delicious Muscle Brownies. Make you Christmas even more sweet :D
 

I encourage all you to compete. No matter which shape you have - it is all about creativity and fun though!

Gift tips - for her

Together with gift tips for you and guys, there is about time to present some gift tips concerning women.
Each fitness lady would love something from things I am presenting here, I am sure! :)

1. Better Bodies Flex Longsleeve

I will start with something I got myself and which I really love! This longsleeve fits on the gym, as well as for a normal day anywhere else beside gym! Design and quality are awesome! :)

2. Funksjonell Mar produkter

Not that I would like to put women only in the kitchen ;) but it is a fact that women always looking for some cooking inspirations. Why not to help them find some healthier alternative with almound flour, low carb bread, Sukrin and more? :)

3. 'Strenght training' book by Delavier

It is the best book about strenght training and Delavier thought also about women (book is available both in English and Polish).

4. Heart rate monitor

A necessary gear for proper training. It really revolutionized my training when I started to track my pulse during workouts! It is also easier to to intervals when you know your heart rate. I am using Polar FT7 and can really recommend this brand.

Santa Claus Day

Happy Santa Claus Day! 

I don't think it is celebrating here in Scandinavia, but in Poland it is the first sight of Christmas! Norwegian have their advent caledars and small gifts for each day and Poles have Santa  Claus Day when Santa is coming with small treats and putting them to children's shoes. Shoes has to be cleaned an evening before - he would not put a present into dirty shoe though!



And even though we are far away from Poland, Santa also came to us ;)  He brought a gift for my beloved today - real man treats - a pack of Snickers, beef jerky and Chunk of Protein :D

Santa Claus gift for a big man ;)

Beside celebrating Santa Claus Day, I bring little Christmas atmosphere yesterday by doing gingerbread for the first time in this year :)

gingerbread just before putting them to the oven

Gift tips - for him

As I started 'gift tips' series with some gift for you, I would like to continue it with some (fit) gift positions for men. Go beyond the schedule and do not buy another par of boxers or socks for your beloved or dad, try something different! :)

1. Thermal longsleeve

My absolute favourite, because it is warm but thin at the same time, in a very good quality and with cool design. How do I know it? Because I already gave it as a present to my beloved :)
I bought it here. You can find it also in white.

2. Gym gloves

Every guy who is a gym enthusiast should have ones. Especially those with wrist bind for better protection while exercising.You can buy them here.

3. Smart shaker

Another basic equipment for every gym lover. Beside basic function, there is a container for pills and powder. Very popular right now, so let you guy be trendy at his gym.

4.Protein powder

The best he can get after training. Together with some rice cakes protein powder is perfect after workout meal.



Even if your beloved is not a huge gym fan, maybe he will considering starting some serious training after getting some gadgets from those above? :)