Friday, April 27, 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:

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

Circuit: 3x

Pull-Ups: 5,5,5 => 15

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

Squats: 15,15,15 => 45

TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,061 meters)

Tire Flips: 2 x 1 minute x 132 lbs.

TechnoGym Skillmill Treadmill: 5 minutes; (.36 miles)

Medicine Ball Wall Toss: 2 x 1 minute x 12 lbs.

Octane Fitness AirDyne Bike: 5 minutes; (1.7 miles)

Battling Ropes: 2 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,941 ~ 3.2 miles

Thursday, April 26, 2018

Workout:

Root Yoga Activity Tracking: Steps: 13,821 ~ 7.3 miles

Wednesday, April 25, 2018

Activity Tracking:

Steps: 9,989 ~ 5.2 miles

Tuesday, April 24, 2018

Warm-Up:

Foam Roller

Workout:

LifeFitness Elliptical 4.00 miles   Cool-Down: Foam Roller Activity Tracking: Steps: 15,698 ~ 7.9 miles

Monday, April 23, 2018

Activity Tracking:

Steps: 11,000 ~ 5.8 miles

Sunday, April 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:

TechnoGym Aquafeel Skillrow Rower: 5 minutes; (1,068 meters)

Medicine Ball Slams: 2 x 1 minute x 12 lbs.

TechnoGym Skillmill Treadmill: 5 minutes; (.34 miles)

Tire Flips: 2 x 1 minute x 132 lbs.

Octane Fitness AirDyne Bike: 5 minutes; (1.7 miles)

Medicine Ball Wall Toss: 2 x 1 minute x 12 lbs.

Battling Ropes: 3 x 1 minute

Cool-Down:

Foam Roller Activity Tracking: Steps: 11,249 ~ 4.2 miles

Saturday, April 21, 2018

Activity Tracking:

Steps: 9,895 ~ 5.2 miles

Friday, April 20, 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:

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

Circuit: 3x

Pull-Ups: 5,5,5 => 15

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

Squats: 15,15,15 => 45

TechnoGym Aquafeel Skillrow Rower: 518 meters

Medicine Ball Slams: 1x15x12 lbs.

TechnoGym Skillmill Treadmill: .25 miles

Tire Flips: 1x15x132 lbs.

Octane Fitness AirDyne Bike: 1 mile

Medicine Ball Wall Toss: 1x15x12 lbs.

Cool-Down:

Foam Roller Activity Tracking: Steps: 14,140 ~ 6.0 miles

Thursday, April 19, 2018

Workout:

Root Yoga Activity Tracking: Steps: 15,415 ~ 8.1 miles

Wednesday, April 18, 2018

Activity Tracking:

Steps: 12,533 ~ 6.6 miles

Tuesday, April 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: LifeFitness Elliptical: 2 minutes (warm-up)   LifeFitness Wide-Grip Lat Pulldown: 2x5x70 lbs. (warm-up) LifeFitness Wide-Grip Lat Pulldown: 3x12x100 lbs. After Each Set: 1 minute of cardio acceleration; Skip in Place   Underhand Cable Pulldowns: 3x12x100 lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Ups   Straight-Arm Pulldown: 3x12x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.)   Dumbbell Shrugs: 3x12x110(55+55) lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   TechnoGym Arm Curl: 4x12x30 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   Cable Hammer Curls - Rope Attachment: 3x12x22.5 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 16,002 ~ 6.5 miles

Monday, April 16, 2018

Activity Tracking:

Steps: 10,467 ~ 5.5 miles

Sunday, April 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: LifeFitness Elliptical: 2 minutes (warm-up)   Precor Lateral Raise: 2x10x35 lbs. (warm-up) Precor Lateral Raise: 3x12x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.)   Standing Front Barbell Raise Over Head: 3x12x30 lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Ups   Precor Rear Delt: 3x15x70 lbs. After Each Set: 1 minute of cardio acceleration; Jump Squat   Hoist Roc-It Leg Extension: 4x12x78 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   TechnoGym Seated Leg Curl: 4x12x35 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   Cybex Eagle NX Calf: 3x15x110 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 11,349 ~ 3.8 miles

Saturday, April 14, 2018

Activity Tracking:

Steps: 5,865 ~ 3.1 miles

Friday, April 13, 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: LifeFitness Elliptical: 2 minutes (warm-up) Dumbbell Flyes: 2x10x40(20+20) lbs. (warm-up) Dumbbell Flyes: 3x15x54(24.5+27.5) lbs. After Each Set: 1 minute of cardio acceleration; Bench Step-Up Hoist Roc-It Pec Fly: 3x12x46 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place Free Motion Cable Crossover: 3x12x35 lbs. After Each Set: 1 minute of cardio acceleration; Mountain Climbers LifeFitness Triceps Press: 3x15x100 lbs. After Each Set: 1 minute of cardio acceleration; Squat LifeFitness Standing Tricep Extension: 3x12x22.5 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.) Crunches: 4x15 After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.) Cool-Down: Foam Roller Activity Tracking: Steps: 14,851 ~ 5.8 miles

Thursday, April 12, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,756 ~ 5.6 miles

Wednesday, April 11, 2018

Activity Tracking:

Steps: 10,306 ~ 5.5 miles

Tuesday, April 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: LifeFitness Elliptical: 2 minutes (warm-up)   Precor Bent-Over Row: 2x5x45 lbs. (warm-up) Precor Bent-Over Row: 2x9x70 lbs., 2x9x60 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place   Hammer Strength MTS Row: 3x20(10+10)x40 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18kg)   Seated Cable Row: 1x11x100 lbs., 1x10x120 lbs., 1x9x140 lbs. After Each Set: 1 minute of cardio acceleration; Squat   Barbell Shrugs: 3x10x115 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.)   Barbell Curls: 3x10x45 lbs. After Each Set: 1 minute of cardio acceleration; Dumbbell Woodchop (22.5 lbs.)   Reverse Barbell Curls: 3x10x40 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.)   Cool-Down: Foam Roller Activity Tracking: Steps: 14,577 ~ 5.7 miles

Monday, April 09, 2018

Activity Tracking:

Steps: 14,199 ~ 7.5 miles

Sunday, April 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: LifeFitness Elliptical: 2 minutes (warm-up) Hoist Roc-It Shoulder Press: 2x5x76 lbs. (warm-up) Hoist Roc-It Shoulder Press: 3x9x90 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place Standing Alternating Dumbbell Press: 3x18(9+9)x25 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18kg) Smith Machine One-Arm Upright Row: 3x18(9+9)x20 lbs. After Each Set: 1 minute of cardio acceleration; Dumbbell Woodchop (25 lbs) Ground Zero Free Motion Squat: 3x10x140 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18 kg.) Deadlifts: 3x10x144 lbs. After Each Set: 1 minute of cardio acceleration; Medicine Ball Slams (12 lbs.) Bodyweight Walking Lunge: 2x10(5+5) After Each Set: 1 minute of cardio acceleration; Mountain Climbers Cybex Eagle NX Calf: 3x10x120 lbs. After Each Set: 1 minute of cardio acceleration; Squat Cool-Down: Foam Roller Activity Tracking: Steps: 12,422 ~ 4.5 miles

Saturday, April 07, 2018

Activity Tracking:

Steps: 9,113 ~ 4.8 miles

Friday, April 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: LifeFitness Elliptical: 2 minutes (warm-up) Nautilus Vertical Chest: 2x8x80 lbs. (warm-up) Nautilus Vertical Chest: 3x9x95 lbs. After Each Set: 1 minute of cardio acceleration; Run in Place Cybex Eagle Incline Press: 3x9x90 lbs. After Each Set: 1 minute of cardio acceleration; Kettlebell Cleans (18kg) LifeFitness Chest Press: 3x10x50 lbs. After Each Set: 1 minute of cardio acceleration; Mountain Climbers Dips: 3x9 (Hammer Strength Assisted Dip/Chin - using 40 lbs.) After Each Set: 1 minute of cardio acceleration; Kettlebell Swings (18 kg.) LifeFitness Triceps Press: 2x9x130 lbs. After Each Set: 1 minute of cardio acceleration; Squats Knee-Ups: 3x15 After Each Set: 1 minute of cardio acceleration; Bench Step-Ups Cool-Down: Foam Roller Activity Tracking: Steps: 9,508 ~ 3.6 miles

Thursday, April 05, 2018

Workout:

Root Yoga Activity Tracking: Steps: 12,202 ~ 6.4 miles

Wednesday, April 04, 2018

Activity Tracking:

Steps: 9,757 ~ 5.1 miles

Tuesday, April 03, 2018

Warm-Up:

Foam Roller

Workout:

Octane Fitness Pro3700 Elliptical 5.45 miles Cool-Down: Foam Roller Activity Tracking: Steps: 12,969 ~ 7.0 miles

Monday, April 02, 2018

Activity Tracking:

Steps: 5,853 ~ 3.1 miles

Sunday, April 01, 2018

Activity Tracking:

Steps: 15,499 ~ 8.1 miles

Saturday, March 31, 2018

Activity Tracking:

Steps: 26,087 ~ 13.6 miles

Friday, March 30, 2018

Activity Tracking:

Steps: 15,663 ~ 8.2 miles

Thursday, March 29, 2018

Activity Tracking:

Steps: 10,998 ~ 5.8 miles

Wednesday, March 28, 2018

Activity Tracking:

Steps: 10,035 ~ 5.2 miles

Tuesday, March 27, 2018

Warm-Up:

Foam Roller

Workout:

Octane Fitness Pro3700 Elliptical 4.98 miles Cool-Down: Foam Roller Activity Tracking: Steps: 10,787 ~ 5.6 miles

Monday, March 26, 2018

Activity Tracking:

Steps: 9,348 ~ 4.9 miles