Thursday, January 25, 2018

Workout:

Root Yoga Activity Tracking: Steps: 11,803 ~ 6.2 miles

Wednesday, January 24, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Barbell Walking Lunge: 1x30x20 lbs. Single-Leg Squat to Box: 30(15+15)x20" box Stiff-Legged Barbell Deadlift: 1x30x65 lbs. Icarian Super Squat: 1x20x45 lbs. Icarian Super Squat (facing): 1x20x45 lbs. Leg Finisher: Mountain Climbers: 30 seconds 90-Degree Jump Squat Twist: 30 seconds Air Squat: 30 seconds Cool-Down: Foam Roller Activity Tracking: Steps: 12,824 ~ 6.1 miles

Tuesday, January 23, 2018

Activity Tracking:

Steps: 13,100 ~ 6.9 miles

Monday, January 22, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Station 1: 2 Rounds Burpee: 10,10 => 20 Push-Up: 7,7 => 14 Split Jump: 10,20 => 30 Should Tap: 20,20 => 40 rest 1 minute between rounds Station 2: 2 Rounds Standing Dumbbell Press: 2x20x30(15+15) lbs. Dumbbell Lunge and Curl: 2x10(5+5)x15 lbs. Dumbbell V-Sit Cross Jab: 2x20(10+10)x10 lbs. Dumbbell Jump Squat: 2x15x30(15+15) lbs. rest 1 minute between rounds Push-Up: 4x5 => 20 Cool-Down: Foam Roller Activity Tracking: Steps: 14,825 ~ 7.5 miles

Sunday, January 21, 2018

Activity Tracking:

Steps: 5,726 ~ 3.0 miles

Saturday, January 20, 2018

Warm-Up:

Foam Roller

Bike: 6.19 miles Octane Fitness xR6000 Recumbent Elliptical Cross Trainer   Cool-Down: Foam Roller Activity Tracking: Steps: 9,280 ~ 3.0 miles

Friday, January 19, 2018

Activity Tracking:

Steps: 10,254 ~ 5.4 miles

Thursday, January 18, 2018

Workout:

Root Yoga Activity Tracking: Steps: 13,346 ~ 7.0 miles

Wednesday, January 17, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Deadlifs: 1x5x144 lbs., 1x5x194 lbs., 1x5x224 lbs.

Burpees + Push-Ups + Pull-Ups: 5,5,7 => 17

Row (Concept 2 Rower): 1,068 meters => .66 miles

Cool-Down:

Foam Roller Activity Tracking: Steps: 14,540 ~ 7.0 miles

Tuesday, January 16, 2018

Activity Tracking:

Steps: 11,260 ~ 5.9 miles

Monday, January 15, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Cybex Prestige Strength Leg Press: 1x15x150 lbs., 2x20(10+10)x135 lbs.

Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.

Hammer Strength MTS Row: 3x10x100(50+50) lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Cybex Eagle NX Calf: 2x10x130 lbs.

Hammer Strength Glute/Ham Back Extension: 2x10

Cool-Down:

Foam Roller Activity Tracking: Steps: 12,086 ~ 5.9 miles

Sunday, January 14, 2018

Activity Tracking:

Steps: 5,210 ~ 2.8 miles

Saturday, January 13, 2018

Warm-Up:

Foam Roller

Bike: Miles: 8.5 Stages Cycling Stationary Bike Cool-Down: Foam Roller Activity Tracking: Steps: 6,908 ~ 3.6 miles

Friday, January 12, 2018

Activity Tracking:

Steps: 6,124 ~ 3.2 miles

Thursday, January 11, 2018

Workout:

Root Yoga Activity Tracking: Steps: 11,477 ~ 6.0 miles

Wednesday, January 10, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout: Superset 1: 3x Push Press: 3x20(10+10)x16 kg. Hip Flexor Stretch: 30 seconds (15 seconds each side) Superset 2: 3x Bent-Over Rows: 3x20(10+10)x20 kg. Hip Flexor Rainbow Stretch: 30 seconds (15 seconds each side) Superset 3: 3x Swings: 3x30x28 kg. Bird Dog: 30 seconds (alternating legs) Superset 4: 3x Goblet Squats: 3x10x16 kg. Six-Point Zenith: 30 seconds (alternating sides)   Finishers: Plank: 2 minutes Suitcase Carry: 1 x 100(50+50) steps x 28 kg.   Cool-Down: Foam Roller Activity Tracking: Steps: 13,087 ~ 6.4 miles

Tuesday, January 09, 2018

Activity Tracking:

Steps: 10,158 ~ 5.3 miles

Monday, January 08, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Deadlifs: 1x5x144 lbs., 1x5x194 lbs., 1x5x214 lbs.

Burpees + Push-Ups + Pull-Ups: 5,5,5 => 15

Row (Concept 2 Rower): 1,021 meters => .63 miles

Cool-Down:

Foam Roller Activity Tracking: Steps: 14,826 ~ 7.0 miles

Sunday, January 07, 2018

Activity Tracking:

Steps: 5,893 ~ 3.1 miles

Saturday, January 06, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit 3x:

Row (Concept 2 Rower): 522 meters, 526 meters, 522 meters => 1,570 meters (.98 miles)

Clean & Press: 3x10(5+5)x20 kg.

Swings: 3x10(5+5)x20 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,522 ~ 3.0 miles

Friday, January 05, 2018

Activity Tracking:

Steps: 5,613 ~ 3.0 miles

Thursday, January 04, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,725 ~ 5.6 miles

Wednesday, January 03, 2018

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x5x190 lbs.

Cybex Prestige Strength Leg Press: 1x12x175 lbs., 1x12x225 lbs., 1x12x250 lbs.

Hoist Roc-It Lat Pulldown: 1x8x126 lbs., 1x8x136 lbs., 1x8x146 lbs.

Hoist Roc-It Abs: 2x12x185 lbs.

Cybex Prestige Strength Back Extension: 2x12x130 lbs.

Cybex Eagle NX Calf: 2x12x130 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 10,819 ~ 5.3 miles

Tuesday, January 02, 2018

Activity Tracking:

Steps: 11,104 ~ 5.8 miles

Monday, January 01, 2018

Activity Tracking:

Steps: 5,879 ~ 3.1 miles

Sunday, December 31, 2017

Activity Tracking:

Steps: 6,530 ~ 3.4 miles

Saturday, December 30, 2017

Warm-Up:

Super Joints: various

Foundation Training: various

TacFit Commando: various

The Kneeling Hip Flexor Stretch

Hip Rotations

Hips - Walking Knee-Ups

Chest Stretch

Frog Stretch

Downward Dog

Overhead Squat

Hamstring Stretch

Swings: 2x20(10+10)x24 kg.

Workout:

Circuit 3x:

Squats: 15,15,15 => 45

Push-Ups: 10,10,10 => 30

AbSlide: 5,5,5 => 15

Pull-Ups: 5,3+2,3+2 => 15

Swings:

1x20(10+10)x20 kg.

1x20(10+10)x24 kg.

1x10x32 kg.

1x10x40 kg.

1x10x32 kg.

1x20(10+10)x24 kg.

1x20(10+10)x20 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,727 ~ 3.0 miles