yesterday:
-60min (22km) on the bike (to work and back)
60 minute abibifahodie capoeira workout:
-20 min ginga warmup
-ginga with 100 (10L,10R, …):
– ellbow strikes, focus: motion, see video minute 12:36
– front kicks, see video minute 11:35
– meia lua (10L,10R, …), focus, see video minute 11:05
-last 10 min ginga incorporating the three… Read more

With @Nana, @bestveganchef, @amakambon123, Kwaku Kambon, Akosua Kambon
250 jumps on the jump rope, 50 jumping jacks, 50 heel touches, 30 crossover crunches, 50 mountain climbers, 20 side bridges left, 20 side bridges right, 30 butt bridges, 50 bicycle crunches, 20 v-ups, 100 heel touches, 50 abdominal crunches, 60 seconds plank, 50… Read more

yesterday:
-60min (22km) on the bike
-120min bouldering
-15min campusboard training: progressing :)
-15min stretching

..getting my body back to greatness :D