Last week in terms of sport
-Monday to Friday = 22km on the bike per day
-Saturday = 120 minutes of N’Golo Capoeira classes:
Singing and playing the Pandeiro
Training of basic moves (bencao, meia lua de compasso, aú )
2 x participation in the Rhoda

Last week I had one long go in the Rhoda in which I was completely let to go freestyle against… Read more

500 jumps on the jump rope, 20 triceps kickbacks, 30 incline push-ups, 30 hyperextensions, 20 triceps dips, side-lying floor stretch left, 20 side-lying floor stretch right, 20 weighted tricepts kickbacks, 30 incline push-ups, 30 weighted hyperextensions, 20 triceps dips, 30 second back bridge, 20 alternating leg and arm lifts, 20 supine… Read more

120 min Capoeira Angola Classes
-Making music: I played the Agogo and the Pandeiro
-Training of Capoeira Angola movements
-Roda: I had my first time in the Roda, shurely not the last time!

I’m highly impressed by the classes: New moves, learning to play instruments and being part of this vibe that comes up when playing music and singing.… Read more

Morning family exercise routine:
500 jumps on the jump rope, 100 heel touches, 30 leg raises, 100 crossover crunches, 30 side bridges left, 30 side bridges right, 50 bicycle crunches, 20 V-ups, 100 abdominal crunches, 30 leg raises, 50 bicycle crunches, 30 push-ups with rotation, 40 seconds side plank left, 40 seconds side plank right, 30… Read more