Dynamic Stretch + Recovery
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,021 ~ 3.7 miles
Steps: 7,021 ~ 3.7 miles
Tuesday, October 29, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.89 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.89 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 9,905 ~ 5.2 miles
Steps: 9,905 ~ 5.2 miles
Saturday, October 26, 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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 1x20(10+10)x12 inch box, 1x20(10+10)x20(10+10) lbs.x12 inch box, 1x20(10+10)x30(15+15) lbs.x12 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 1x20(10+10)x12 inch box, 1x20(10+10)x20(10+10) lbs.x12 inch box, 1x20(10+10)x30(15+15) lbs.x12 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 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: 6,896 ~ 3.6 miles
Steps: 6,896 ~ 3.6 miles
Wednesday, October 23, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
Parachute Workout: 20" XS Parachute, 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles:
Rep 1: 35 seconds 196 max watts
Rep 2: 24 seconds 239 max watts
Rep 3: 23 seconds 248 max watts
Rep 4: 22 seconds 272 max watts
Rep 5: 22 seconds 298 max watts
Parachute Workout: 20" XS Parachute, 5 reps, 50 yards, rest 1 minute between reps: total distance: .14 miles:
Rep 1: 35 seconds 196 max watts
Rep 2: 24 seconds 239 max watts
Rep 3: 23 seconds 248 max watts
Rep 4: 22 seconds 272 max watts
Rep 5: 22 seconds 298 max watts
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,743 ~ 4.0 miles
Steps: 7,743 ~ 4.0 miles
Tuesday, October 22, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.53 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.53 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,037 ~ 3.7 miles
Steps: 7,037 ~ 3.7 miles
Sunday, October 20, 2024
Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.18 miles
TechnoGym Recumbent Bike:
5 minutes; 1.18 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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
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.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
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: 10,689 ~ 5.6 miles
Steps: 10,689 ~ 5.6 miles
Thursday, October 17, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,065 ~ 4.2 miles
Steps: 8,065 ~ 4.2 miles
Wednesday, October 16, 2024
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
30:05.0 5.40 miles
30:05.0 5.40 miles
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 10,121 ~ 5.3 miles
Steps: 10,121 ~ 5.3 miles
Tuesday, October 15, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 13.11 miles
Levels 1 and 2 Seat Position 16 30:01.0 13.11 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,486 ~ 3.9 miles
Steps: 7,486 ~ 3.9 miles
Monday, October 14, 2024
Warm-Up:
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Leg Lift: 2x30(15+15)
Workout:
TechnoGym Treadmill:
Actual: 20:00.0
1.27 miles 5 mph max speed
TechnoGym Treadmill:
Actual: 20:00.0
1.27 miles 5 mph max speed
Swings: 10x10x28 kg.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,255 ~ 6.1 miles
Steps: 10,255 ~ 6.1 miles
Saturday, October 12, 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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Workout:
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Free Motion Genesis Squat: 1x20x50 lbs., 1x15x60 lbs., 1x10x70 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x30(15+15) lbs.
Swings: 5x10x28 kg.
Step-Up and Over: 3x20(10+10)x10 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 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: 7,695 ~ 4.0 miles
Steps: 7,695 ~ 4.0 miles
Wednesday, October 09, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 2 minutes between reps: total distance: .14 miles:
Rep 1: 34 seconds 334 max watts 4.5 mph max speed
Rep 2: 28 seconds 394 max watts 5.2 mph max speed
Rep 3: 27 seconds 394 max watts 5.2 mph max speed
Rep 4: 26 seconds 423 max watts 5.4 mph max speed
Rep 5: 24 seconds 458 max watts 6.1 mph max speed
Sled Workout: 50 lbs., 5 reps, 50 yards, rest 2 minutes between reps: total distance: .14 miles:
Rep 1: 34 seconds 334 max watts 4.5 mph max speed
Rep 2: 28 seconds 394 max watts 5.2 mph max speed
Rep 3: 27 seconds 394 max watts 5.2 mph max speed
Rep 4: 26 seconds 423 max watts 5.4 mph max speed
Rep 5: 24 seconds 458 max watts 6.1 mph max speed
Activity Tracking:
Steps: 7,288 ~ 3.8 miles
Steps: 7,288 ~ 3.8 miles
Tuesday, October 08, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Levels 1 and 2 Seat Position 16 30:01.0 12.75 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,462 ~ 3.9 miles
Steps: 7,462 ~ 3.9 miles
Saturday, October 05, 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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
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
Runner's Lunge: 1x10(5+5)
Hip Flexor Stretch: 2(1+1)x20 count
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Step-Up and Over: 3x20(10+10)x8 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Single Leg Romanian Deadlifts: 3x10(5+5)x20(10+10) lbs.
Step-Up and Over: 3x20(10+10)x8 inch box
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Hammer Strength Overhead Press: 1x10x30 lbs., 1x10x35 lbs., 1x10x40 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: 8,956 ~ 4.7 miles
Steps: 8,956 ~ 4.7 miles
Wednesday, October 02, 2024
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
TechnoGym Treadmill:
30:01.0 1.79 miles 6.0 mph maximum speed 12.5% maximum grade 263 feet elevation
Warm-Up:
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
30:01.0 1.79 miles 6.0 mph maximum speed 12.5% maximum grade 263 feet elevation
Warm-Up:
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
Cool-Down:
5 minutes
5 minutes
Activity Tracking:
Steps: 11,359 ~ 6.0 miles
Steps: 11,359 ~ 6.0 miles
Tuesday, October 01, 2024
TechnoGym Stationary Bike:
Levels 1 and 2 Seat Position 16 30:02.0 12.53 miles
Levels 1 and 2 Seat Position 16 30:02.0 12.53 miles
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,166 ~ 4.3 miles
Steps: 8,166 ~ 4.3 miles
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