>>22130229>>497512957Several kilometers (usually 8) street walk, then several laps of running in a circle (about 2 kilometers), then stairs walk (5 story building) from 1-st to 5-th floor back and forth several times (about 30 minutes), then 5 sets of 20 deep squats, then 5 sets of 5 x 20 (five different forms, 20 each) dumbbell exercises from 4 to 15 kilo per each hand. After that, 4 sets of 10 pushups on the floor.
All of this is done twice a day, in the morning and after 20:00/8PM. Three days a week - Tuesdays, Thursdays, Caturdays. Today is Caturday.
