Activity Tracking:
Steps: 5,346 ~ 2.9 miles
Saturday, July 27, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 7,722 ~ 4.2 miles
Steps: 7,722 ~ 4.2 miles
Wednesday, July 24, 2024
TechnoGym Treadmill:
30:02.0 1.58 miles 10% maximum grade 200 feet elevation
30:02.0 1.58 miles 10% maximum grade 200 feet elevation
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,686 ~ 4.6 miles
Steps: 9,686 ~ 4.6 miles
Tuesday, July 23, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.63 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.63 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,916 ~ 3.1 miles
Steps: 5,916 ~ 3.1 miles
Friday, July 19, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
TechnoGym Recumbent Bike:
5 minutes; 1.21 miles
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
Activity Tracking:
Steps: 7,982 ~ 4.2 miles
Steps: 7,982 ~ 4.2 miles
Wednesday, July 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.27 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.27 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,642 ~ 3.5 miles
Steps: 6,642 ~ 3.5 miles
Saturday, July 13, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .30 miles
Swings: 2x10(5+5)x16 kg.
Workout:
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Circuit: 3x
Pull-Ups (assisted with medium band: 50-120 lbs.): 3,3,4(2+2)
Push-Ups: 5,5,5
Squats: 10,10,10
Swings: 3x15x28 kg.
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Circuit: 2x (right in 5, left in 5, right out 5, left out 5)
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn In: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Ankle Turn Out: band at knees: X-Heavy Black Resistance Band: 25-30 lbs.: 4x5
Step Up and Over: 2x20(10+10)x8 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Step Up and Over and Back Up: 2x20(10+10)x6 inch box
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Superman Exercise: 4x5
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 6,089 ~ 3.4 miles
Steps: 6,089 ~ 3.4 miles
Wednesday, July 10, 2024
Octane Fitness XTOne Elliptical:
30:01.0 4.23 miles
30:01.0 4.23 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,364 ~ 4.9 miles
Steps: 9,364 ~ 4.9 miles
Tuesday, July 09, 2024
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.65 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.65 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 5,471 ~ 2.9 miles
Steps: 5,471 ~ 2.9 miles
Sunday, July 07, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .28 miles
Forward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Lateral Walk: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Forward Walk with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Backward Walk: with a "c" shape: band at ankles: Heavy Red Resistance Band: 15-20 lbs.: 4x5
Swings: 2x10(5+5)x16 kg.
Workout:
Swings: 25x5x28 kg.
Swings: 25x5x28 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Lower Back Stretch: Standing Fold: 1x20(10+10)
Lower Back Stretch: Seated Twist: 1x20(10+10)
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x5
Activity Tracking:
Steps: 8,572 ~ 4.7 miles
Steps: 8,572 ~ 4.7 miles
Friday, July 05, 2024
Warm-Up:
Stretch
Stretch
Run:
2.35 miles
Trail Run
2.35 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,723 ~ 4.4 miles
Steps: 9,723 ~ 4.4 miles
Wednesday, July 03, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Octane Fitness XTOne Elliptical:
30:02.0 4.69 miles
30:02.0 4.69 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 11,460 ~ 6.0 miles
Steps: 11,460 ~ 6.0 miles
Tuesday, July 02, 2024
TechnoGym Stationary Bike:
Levels 1,2 and 3 Seat Position 16 30:01.0 13.26 miles
Levels 1,2 and 3 Seat Position 16 30:01.0 13.26 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,212 ~ 3.3 miles
Steps: 6,212 ~ 3.3 miles
Monday, July 01, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
TechnoGym Recumbent Bike:
5 minutes; 1.16 miles
Bent Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Straight Leg Clockwork Hip Mobility Drill: 12, 1, 2, 2:30 o'clock
Balance Exercise: 1x4(2+2)x20 count
Balance Exercise: walk a straight line: 4x10 steps
Workout:
Hoist Roc-It Leg Extension: 1x10x66 lbs., 1x10x78 lbs., 1x10x91 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Hoist Roc-It Leg Extension: 1x10x66 lbs., 1x10x78 lbs., 1x10x91 lbs.
Hoist Roc-It Glute Master: 3x20(10+10)x38 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Deadlifts: 3x10x124 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Lat Pulldown: 3x10x86 lbs.
Hoist Roc-It Shoulder Press: 3x10x69 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 6,028 ~ 3.2 miles
Steps: 6,028 ~ 3.2 miles
Sunday, June 30, 2024
Warm-Up:
Stretch
Stretch
Run:
2.35 miles
Trail Run
2.35 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,311 ~ 5.3 miles
Steps: 11,311 ~ 5.3 miles
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