Sunday, August 26, 2018

Activity Tracking:

Steps: 5,337 ~ 2.8 miles

Saturday, August 25, 2018

Activity Tracking:

Steps: 8,369 ~ 4.4 miles

Friday, August 24, 2018

Activity Tracking:

Steps: 5,673 ~ 3.0 miles

Thursday, August 23, 2018

Activity Tracking:

Steps: 5,555 ~ 2.9 miles

Wednesday, August 22, 2018

Activity Tracking:

Steps: 8,903 ~ 4.7 miles

Tuesday, August 21, 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

Kettlebell Bench Press: 3x7x48(24+24) kg.

Reverse Lunge: 3x10(5+5)x32(16+16) kg.

Kettlebell Row: 3x10(5+5)x28 kg.

Snatches: 3x10(5+5)x24 kg. AbSlide: 3x10

Cool-Down:

Foam Roller Activity Tracking: Steps: 9,894 ~ 5.0 miles

Monday, August 20, 2018

Activity Tracking:

Steps: 10,793 ~ 5.7 miles

Sunday, August 19, 2018

Warm-Up:

Stretch

Bike: 14.35 miles Cool-Down: Foam Roller Activity Tracking: Steps: 7,401 ~ 3.65 miles

Saturday, August 18, 2018

Activity Tracking:

Steps: 7,068 ~ 3.7 miles

Friday, August 17, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.82 miles Cool-Down: Stretch Activity Tracking: Steps: 8,998 ~ 8.3 miles

Thursday, August 16, 2018

Workout:

Root Yoga Activity Tracking: Steps: 12,259 ~ 6.4 miles

Wednesday, August 15, 2018

Activity Tracking:

Steps: 10,588 ~ 5.5 miles

Tuesday, August 14, 2018

Warm-Up:

Foam Roller

Run: 1.82 miles Treadmill Intervals Cool-Down: Foam Roller Activity Tracking: Steps: 14,812 ~ 7.6 miles

Monday, August 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:

Circuit: 5x

Pull-Ups: 7,6,5,4,3 => 25

Swings: 10,10,10,10,10 => 50x32 kg.

Push-Ups: 14,12,10,8,6 => 50

Swings: 10,10,10,10,10 => 50x32 kg.

Squats: 21,18,15,12,9 => 75

Swings: 10,10,10,10,10 => 50x32 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 12,815 ~ 6.0 miles

Sunday, August 12, 2018

Activity Tracking:

Steps: 5,139 ~ 2.8 miles

Saturday, August 11, 2018

Activity Tracking:

Steps: 8,692 ~ 4.5 miles

Friday, August 10, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.83 miles Cool-Down: Stretch Activity Tracking: Steps: 10,140 ~ 9.1 miles

Thursday, August 09, 2018

Workout:

Root Yoga Activity Tracking: Steps: 10,559 ~ 5.5 miles

Wednesday, August 08, 2018

Activity Tracking:

Steps: 10,791 ~ 5.6 miles

Tuesday, August 07, 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: 740 meters TechnoGym Skillmill Treadmill: .31 miles Octane Fitness AirDyne Bike: 1.3 miles Cool-Down: Foam Roller Activity Tracking: Steps: 12,654 ~ 5.8 miles

Monday, August 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:

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

Circuit: 5x

Pull-Ups: 6,6,5,4,3 => 24

Push-Ups: 12,12,10,8,6 => 48

Squats: 18,18,15,12,9 => 72

Cool-Down:

Foam Roller Activity Tracking: Steps: 13,944 ~ 6.7 miles

Sunday, August 05, 2018

Warm-Up:

Foam Roller

Bike: 14.31 miles Cool-Down: Foam Roller Activity Tracking: Steps: 5,223 ~ 2.49 miles

Saturday, August 04, 2018

Activity Tracking:

Steps: 9,395 ~ 4.9 miles

Friday, August 03, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.86 miles Cool-Down: Stretch Activity Tracking: Steps: 6,943 ~ 7.0 miles

Thursday, August 02, 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: 1x12x150 lbs., 1x12x200 lbs., 1x12x250 lbs.

Hoist Roc-It Chest Press: 1x5x175 lbs., 1x5x190 lbs., 1x3x205 lbs.

Hammer Strength MTS Row: 3x10x120(60+60) lbs.

Ground Zero Free Motion Abdominals: 2x10x70 lbs.

Cybex Prestige Strength Back Extension: 2x12x125 lbs.

Snatches: 3x10(5+5)x24 kg.

Cool-Down:

Foam Roller Activity Tracking: Steps: 10,242 ~ 5.0 miles

Wednesday, August 01, 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: 25x

Burpees + Push-Ups: 25x2 => 50

Pull-Ups: 25x1 => 25

Cool-Down:

Foam Roller Activity Tracking: Steps: 6,079 ~ 2.8 miles

Tuesday, July 31, 2018

Activity Tracking:

Steps: 10,586 ~ 5.6 miles

Monday, July 30, 2018

Activity Tracking:

Steps: 5,762 ~ 3.0 miles

Sunday, July 29, 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:

Swings: 1x50x24 kg., Pull-Ups: 6, Push-Ups: 12, Squats: 18

Swings: 1x40x28 kg., Pull-Ups: 5, Push-Ups: 10, Squats: 15

Swings: 1x30x32 kg., Pull-Ups: 5, Push-Ups: 10, Squats: 15

Swings: 1x20x40 kg., Pull-Ups: 4, Push-Ups: 8, Squats: 12

Swings: 1x10x48 kg., Pull-Ups: 3, Push-Ups: 6, Squats: 9

Cool-Down:

Foam Roller Activity Tracking: Steps: 8,798 ~ 3.9 miles

Saturday, July 28, 2018

Activity Tracking:

Steps: 7,182 ~ 3.8 miles

Friday, July 27, 2018

Warm-Up:

Stretch

Workout: Roller Skiing 3.85 miles Cool-Down: Stretch Activity Tracking: Steps: 8,642 ~ 8.0 miles

Thursday, July 26, 2018

Activity Tracking:

Steps: 10,913 ~ 5.7 miles

Wednesday, July 25, 2018

Warm-Up:

Foam Roller

Run: 2.38 miles Outside Run   Cool-Down: Foam Roller Activity Tracking: Steps: 13,273 ~ 7.1 miles