3:45 legs and abs: stretching, 60 crunches, 5x12 leg ext 16kg + 5x20 barbell squats 1kg, 4x12's front db squats 5kg + leg curls 16kg, 3x15 lunges 5kg + 3x12 leg curls 16kg, 4x20 standing calf raises 7kg, 4x12 /leg step ups 4kg, 3x1 min plank + 2x20 knee/hip raise on parallel bar + 30 seated leg tucks + 100 stick twists + 3x10x10x10 ball squeezes, stretching. Hope you all have a great Tuesday 😀👍

Warm up and stretching is an exercise that should never be neglected. But allow for extensive healing on the joints to repair itself. So being able to retrain the muscles of the joints. Refocusing on training the fibers of the muscles to be limber and to become flexible. Stretching is a constant part of the human body that should always be focused on daily. But always allow the body to heal and listen to your injuries when you're ready to retrain the muscles back from scratch. As they say, time heals all wounds, even the body. Cardio Workouts through Tae Kwon Do training and bag training. Burn calories through stretching and kicking. Always workout increasing flexibility. Yoga is also a great way to stay in shape. Combine training at all times yo stay in shape.