today i was at bodycombat from les mills,
60min class where are moves from thai boxing and everything like that...(martial arts?!?!?don´t know the word).
really good for arms (lot´s of push ups!) and middle area. also for butt and legs.
after that i did 500 abs in three sets and different ways.
stretching for 20min.
tomorrow i gonna have some rest...mabey.hahah
Great work!!!
As with previous posters aswell
Just looked at the Les Mills site...
"BODYCOMBAT™ is the empowering cardio workout where you are totally unleashed. This fiercely energetic program is inspired by martial arts and draws from a wide array of disciplines such as Karate, boxing, Taekwondo, Tai Chi and Muay Thai. Supported by driving music and powerful role model instructors strike, punch, kick and kata your way through calories to superior cardio fitness."
20 Min stretch pretty intense.
Did find these articles are stretching....
Stretching is very important to maintain flexibility and to avoid injury while exercising. However, like most exercises, technique is very important to make sure you are doing the stretch right and to make sure you are getting the optimal benefits from the stretch. Stretching should be done before you begin exercising and after you are finished exercising. Here are some tips on proper stretching procedures:
- Hold each stretch for at least 30 seconds and repeat 2 or 3 times
- Avoid bouncing during the stretch. Bouncing can cause small microtears in the muscle that can lead to injury.
- All stretching should be pain free. If you start to feel pain while you stretch, release your stretch slightly so that you feel a stretch while avoiding pain.
- Relax and breathe freely while stretching.
There are a variety of ways to stretch your major muscle groups. You should stretch the muscles that you are working during your exercise routine and there is no such thing as "too much stretching". For more specific techniques or for directions on how to stretch other muscles, you can consult a fitness professional. To get you started here are some common ways to stretch your major muscle groups:
- Quadriceps (front of thigh
Stand up straight. Bend one knee while standing on the opposite foot. Grab your foot of the leg you are bending and pull your foot back so that it touches your butt. This should be repeated with your other leg. If you have trouble keeping your balance, you can do this while lying on your side. You want to make sure you are lying on the side not being stretched.
- Hamstrings (back of thigh Sit down on ground with legs out in a V-position. Bend one knee so that the foot of that leg is touching the inner thigh of your opposite leg. Next, lean to the side and try to touch the toes of the foot of your straight leg. Repeat for the opposite side. Don't worry if you can't touch your toes immediately; just go as far as you can without pain
- Calf (back of lower leg Stand about 24 inches in front of a wall. Next, place one leg further back behind where you are standing while keeping your other foot in place. Finally, lean forward towards the wall to feel a stretch in the back of your lower leg. This stretch should be done with your knee kept straight and then with your knee bent slightly. Doing the stretch both ways stretches both of your calf muscles.
- Biceps (front of arm Stand in a doorway or alongside a pole. Stand about an arm's length away from the doorway or pole. Place one hand on the object so that your arm is parallel with the ground. Next, while keeping your hand on the object, step forward away from the object until you feel a stretch in the front of your arm
- Triceps (back of arm Place one hand behind your head as if you are trying to touch your upper back. Next, put your other hand on the elbow of the arm that is behind your head and push down slightly. You should feel a stretch in the back of your arm.
There's an endless number of runners who seem perfectly able to squeeze in many hours of running every week but who just don't seem to have the time to stretch for five or ten minutes before and after. Find the time.
Sure, it's not as fun as hitting the road, and the benefits may not be as immediately obvious. But a good and consistent stretching program can save you a lot of trouble and keep you running when you might otherwise become injured. Along with training gently and choosing the right shoes, stretching is the most important thing you can do to protect your body from the rigors of the road. You'll also find that the benefits of stretching include reduced muscle soreness after running and even better athletic performance.
That said, you should be careful about how you stretch. If not done properly, stretching can actually cause injury rather than prevent it. Rule number one in stretching: do not bounce. It's a common mistake, but bouncing risks pulling or tearing the muscle you're trying to stretch and relax. Muscles must be stretched gradually. If a stretch is applied too quickly, the muscle responds with a strong contraction, increasing tension. If the stretch is applied slowly, however, this contraction reflex is avoided, muscle tension falls, and you may stretch the muscle further. The lesson here: stretch slowly and hold the stretch for 30 to 40 seconds.
Do not stretch beyond the point where you begin to feel tightness in the muscle. Do not push through muscle resistance, and never stretch to the point of discomfort or pain.
Build stretching into your regular schedule both before and after your daily run -- it's best to do your pre-run stretching after a gentle warmup run of five or ten minutes, since "warm" muscles stretch more easily.
For a model stretching program, try out the 12 stretches recommended below. If you must abbreviate the routine, at least do the three types of
wall pushup, the
hamstring stretch, the
heel-to-buttock stretch, and the
groin stretch.
Repeat each stretch two or three times:
1. Wall Pushup #1
Stand about three feet from a wall, feet at shoulder width and flat on the ground. Put your hands on the wall with your arms straight for support. Lean your hips forward and bend your knees slightly to stretch your calves.
2. Wall Pushup #2
From the previous position, bend forward to lower your body to waist height. Bring one foot forward with your knee slightly bent. Lift the toes of the front foot to stretch the muscle under the calf. Stretch both legs.
3. Wall Pushup #3
Put your feet together, rocking back on your heels with your hands on the wall and your arms straight to form a jackknife with your body. This stretches your hips, shoulders, and lower back.
4. Back Scratch
Grab your elbow with the opposite hand and gently push the elbow up and across your body until your hand reaches down to "scratch" your back. Gently push on your elbow to guide your hand down your back as far as it will comfortably go, stretching your triceps and shoulders. Stretch both arms.
5. Hamstring Stretch
Lie down with one leg straight up in the air, the other bent with foot flat on the ground. Loop a towel over the arch of the lifted foot, and gently pull on the towel as you push against it with your foot. Push only to the point where your muscles contract. Stretch both legs.
6. Quadriceps Stretch
Kneel on your knees (without resting back on your heels). Lean back with your body erect and your arms to the side. Hold for 15 seconds.
7. Heel To Buttock
Stand on one foot, with one hand on a wall for balance. Hold the other foot with the opposite hand and raise the heel of the lifted foot to the buttocks (or as close as comfortably possible), stretching your quadriceps. Keep your body upright throughout. Change legs and repeat.
8. Hip & Lower Back Stretch
Sit on the ground with your legs crossed. Lift your right leg and cross it over the left, which should remain bent. Hug the right leg to your chest and twist the trunk of your body to look over your right shoulder. Change legs and repeat (i.e. looking over your left shoulder).
9. Iliotibial Band Stretch
Lie on your side with both legs bent in running position. Bring the bottom leg toward your chest and then bring the top one back toward your buttocks, so that the running position of your legs is exaggerated as possible. Hold for 30 seconds then flip sides and repeat.
10. Hamstring & Back Stretch
Lie on your back with your knees bent. Hug your shins to your chest to stretch your hamstrings and lower back.
11. Bridge
Lie on your back and, with your feet flat on the ground, lift your hips up until your body forms a flat plane. Repeat this one ten times for 30 seconds each to stretch your quads and lower back.
12. Groin Stretch
Seated, put the soles of your feet together. With your elbows on the inside of your knees, gradually lean forward and gently press your knees toward the ground.
Courtesy of getupanddosomething and coolrunning.
After I finished I thought, "I've got to do this again." But not anytime soon! 
let us know!! your overall health, as that of PeaceandPout are of the utmost importance, and anything that may be compromising your ability to work out properly should be addressed. take care my friends. 
didn't manage to sneak a work-out in today. legs still sore and recovering from several miles of running the last few weeks. obviously this means i need to start exercising the arms and upper body for the time being...we'll see tomorrow 
did your pocketbook get a lot of exercise too? 
