Activity Tracking:
Steps: 11,497 ~ 6.0 miles
Saturday, September 28, 2024
Warm-Up:
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .25 miles
BodyGuard Odyssey LS/LS-2 Treadmill:
5 minutes; .25 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: 20x5x28 kg.
Swings: 20x5x28 kg.
Cool-Down:
Kettlebell Hip Opener: 1x20(10+10)x25 lbs.
Hip Banded Distraction: Small Band: Resistance: 25-80 lbs. 1x20(10+10)
Hip Adductor/Abductor Stretch: 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
Superman Exercise: 4x5
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)
Hip Adductor/Abductor Stretch: 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
Superman Exercise: 4x5
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: 5,972 ~ 3.2 miles
Steps: 5,972 ~ 3.2 miles
Wednesday, September 25, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:07.0 1.73 miles 6.0 mph maximum speed 12.5% maximum grade 251 feet elevation
30:07.0 1.73 miles 6.0 mph maximum speed 12.5% maximum grade 251 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Activity Tracking:
Steps: 11,612 ~ 5.9 miles
Steps: 11,612 ~ 5.9 miles
Tuesday, September 24, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.71 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.71 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,052 ~ 3.2 miles
Steps: 6,052 ~ 3.2 miles
Sunday, September 22, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.15 miles
TechnoGym Recumbent Bike:
5 minutes; 1.15 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 Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x125 lbs.
Hoist Roc-It Shoulder Press: 3x10x62 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,889 ~ 3.1 miles
Steps: 5,889 ~ 3.1 miles
Wednesday, September 18, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.27 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.27 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,884 ~ 3.6 miles
Steps: 6,884 ~ 3.6 miles
Tuesday, September 17, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.90 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 11.90 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,211 ~ 3.8 miles
Steps: 7,211 ~ 3.8 miles
Saturday, September 14, 2024
Warm-Up:
Stretch
Stretch
Run:
4.90 miles
Los Angeles Running
4.90 miles
Los Angeles Running
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 17,858 ~ 7.9 miles
Steps: 17,858 ~ 7.9 miles
Thursday, September 12, 2024
Warm-Up:
Star Trac Recumbent Bike:
5 minutes; .81 miles
Star Trac Recumbent Bike:
5 minutes; .81 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:
TechnoGym Leg Press: 1x20x50 lbs., 1x15x100 lbs., 1x15x130 lbs., 1x15x150 lbs.
TechnoGym Chest Press: 1x15x20 lbs., 1x10x40 lbs., 1x10x50 lbs., 1x10x60 lbs.
TechnoGym Lat Pulldown: 1x15x30 lbs., 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym Overhead Press: 1x15x20 lbs., 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
TechnoGym Calf: 3x15x100 lbs.
TechnoGym Core: 3x10x30 lbs.
TechnoGym Leg Press: 1x20x50 lbs., 1x15x100 lbs., 1x15x130 lbs., 1x15x150 lbs.
TechnoGym Chest Press: 1x15x20 lbs., 1x10x40 lbs., 1x10x50 lbs., 1x10x60 lbs.
TechnoGym Lat Pulldown: 1x15x30 lbs., 1x10x50 lbs., 1x10x60 lbs., 1x10x70 lbs.
TechnoGym Overhead Press: 1x15x20 lbs., 1x10x30 lbs., 1x10x40 lbs., 1x10x50 lbs.
TechnoGym Calf: 3x15x100 lbs.
TechnoGym Core: 3x10x30 lbs.
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 6,281 ~ 3.3 miles
Steps: 6,281 ~ 3.3 miles
Tuesday, September 10, 2024
Warm-Up:
Stretch
Stretch
Run:
2.75 miles
Los Angeles Running
2.75 miles
Los Angeles Running
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 12,949 ~ 5.9 miles
Steps: 12,949 ~ 5.9 miles
Wednesday, September 04, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:04.0 1.73 miles 5.0 mph maximum speed 12.5% maximum grade 250 feet elevation
30:04.0 1.73 miles 5.0 mph maximum speed 12.5% maximum grade 250 feet elevation
Warm-Up:
5 minutes
5 minutes
Workout:
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 7.5% incline
2 1/2 minutes 0% incline
2 1/2 minutes 10% incline
2 1/2 minutes 0% incline
2 1/2 minutes 12.5% incline
2 1/2 minutes 0% incline
Cool-Down:
5 minutes
5 minutes
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 12,943 ~ 6.4 miles
Steps: 12,943 ~ 6.4 miles
Tuesday, September 03, 2024
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.19 miles
Levels 1,2,3 and 4 Seat Position 16 30:01.0 12.19 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 5,573 ~ 2.9 miles
Steps: 5,573 ~ 2.9 miles
Sunday, September 01, 2024
Warm-Up:
Stretch
Stretch
Run:
2.55 miles
Trail Run at Lake Elmo Park Reserve
2.55 miles
Trail Run at Lake Elmo Park Reserve
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,778 ~ 4.4 miles
Steps: 9,778 ~ 4.4 miles
Friday, August 30, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.12 miles
TechnoGym Recumbent Bike:
5 minutes; 1.12 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: 2x20 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: 2x20 steps
Workout:
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) 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.
LifeFitness Leg Extension: 3x10x55 lbs.
Hoist Roc-It Leg Curl: 3x10x100 lbs.
Deadlifts: 3x10x124 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) 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
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,685 ~ 3.0 miles
Steps: 5,685 ~ 3.0 miles
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