Sunday, December 26, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 kg.

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 4,686 ~ 2.2 miles

Saturday, December 25, 2021

Activity Tracking:
Steps: 6,099 ~ 3.2 miles

Friday, December 24, 2021

Activity Tracking:
Steps: 8,089 ~ 4.3 miles

Thursday, December 23, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 8,561 ~ 4.3 miles

Wednesday, December 22, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,189 ~ 3.4 miles

Tuesday, December 21, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 10,116 ~ 5.4 miles

Monday, December 20, 2021

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 10,273 ~ 5.1 miles

Sunday, December 19, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 6,744 ~ 3.4 miles

Saturday, December 18, 2021

Warm-Up:
Stretch

Run:
3.06 miles
Trail Run

Cool-Down:
Stretch

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 13,596 ~ 6.5 miles

Friday, December 17, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 7,894 ~ 4.0 miles

Thursday, December 16, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 kg.

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,886 ~ 2.9 miles

Wednesday, December 15, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,132 ~ 2.5 miles

Tuesday, December 14, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,044 ~ 3.7 miles

Monday, December 13, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 6,805 ~ 3.3 miles

Sunday, December 12, 2021

Warm-Up:
Stretch

Snowshoe Run:
3.05 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 11,297 ~ 5.3 miles

Saturday, December 11, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 8,884 ~ 4.8 miles

Friday, December 10, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 kg.

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,026 ~ 2.5 miles

Thursday, December 09, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 7,310 ~ 3.8 miles

Wednesday, December 08, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,946 ~ 3.2 miles

Tuesday, December 07, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,994 ~ 3.8 miles

Monday, December 06, 2021

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,204 ~ 3.3 miles

Sunday, December 05, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,168 ~ 2.5 miles

Saturday, December 04, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run

Cool-Down:
Stretch

Workout:

Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 11,211 ~ 5.5 miles

Friday, December 03, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 6,684 ~ 3.4 miles

Thursday, December 02, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 10 reps
PVC Kneeling T Spine Mobilization: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10 reps
Barbell Lat Stretch: 2 minutes; 2 reps
Banded Ankle Mobilization: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1 minute
Downward Dog + Calf Stretch: 1 minute
Frog Stretch w/ Internal Rotation: 10 reps
Hip Banded Distraction: 2 minutes

Activity Tracking:
Steps: 5,010 ~ 2.6 miles

Wednesday, December 01, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,832 ~ 3.7 miles

Tuesday, November 30, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,234 ~ 3.8 miles

Monday, November 29, 2021

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 9,019 ~ 4.3 miles

Sunday, November 28, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,514 ~ 2.8 miles

Saturday, November 27, 2021

Warm-Up:
Stretch

Run:
3.15 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 10,794 ~ 5.4 miles

Friday, November 26, 2021

Warm-Up:
Stretch

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

Workout:
Snatches: 20(10+10)x6x16 kg.
Kettlebell Rows: 3x10(5+5)x20 kg.

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,020 ~ 2.5 miles

Thursday, November 25, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 6,321 ~ 3.1 miles

Wednesday, November 24, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,156 ~ 4.9 miles

Tuesday, November 23, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,054 ~ 4.9 miles

Monday, November 22, 2021

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility) at LifeTime Fitness

Activity Tracking:
Steps: 9,868 ~ 4.8 miles

Sunday, November 21, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 10 reps
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 5,939 ~ 3.0 miles

Saturday, November 20, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Workout:

Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 1 minutes; 10 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute
Frog Stretch w/ Internal Rotation: 1-2 minutes: 1 minute
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 11,162 ~ 5.6 miles

Friday, November 19, 2021

Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds

Workout:
Mobility and Flexibility:
Dynamic Seated 90/90: 8-10 reps: 10 reps
PVC Kneeling T Spine Mobilization: 1-2 minutes: 2 minutes; 20 reps
Rest for 90 seconds
Dynamic Foam Roll Thoracic Extension (high position) add PVC pipe in hands overhead for more mobility: 10-12 reps: 10 reps
Barbell Lat Stretch: 1-2 minutes: 2 minutes; 2 reps
Banded Ankle Mobilization: 1-2 minutes: 2 minutes; 20 reps
Hamstring Stretch + Deep Squat: 1-2 minutes: 1 minute
Downward Dog + Calf Stretch:1-2 minutes: 1 minute; 10 reps
Frog Stretch w/ Internal Rotation: 1-2 minutes: 1 minute
Hip Banded Distraction: 1-2 minutes: 2 minutes

Activity Tracking:
Steps: 6,092 ~ 2.9 miles

Thursday, November 18, 2021

Workout:
Mobility and Flexibility assessment

Activity Tracking:
Steps: 8,012 ~ 4.2 miles

Wednesday, November 17, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,761 ~ 3.1 miles

Tuesday, November 16, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,318 ~ 4.8 miles

Monday, November 15, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,298 ~ 3.9 miles

Sunday, November 14, 2021

Activity Tracking:
Steps: 5,826 ~ 3.2 miles

Saturday, November 13, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,765 ~ 5.3 miles

Friday, November 12, 2021

Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:
Circuit: 3x
TRX Inverted Row: 3x10
Push-Ups: 3x10
Squats: 3x15
Abdominals - Bicycle Crunches: 3x20

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 SkiErg PM5: 109 meters, 110 meters, 108 meters, 110 meters, 122 meters; total 559 meters (.35 miles)

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,169 ~ 2.5 miles

Thursday, November 11, 2021

Activity Tracking:
Steps: 7,287 ~ 3.8 miles

Wednesday, November 10, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,948 ~ 3.6 miles

Tuesday, November 09, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 8,485 ~ 4.4 miles

Monday, November 08, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 11,004 ~ 5.3 miles

Sunday, November 07, 2021

Activity Tracking:
Steps: 7,939 ~ 4.2 miles

Saturday, November 06, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,770 ~ 6.4 miles

Friday, November 05, 2021

Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:
Circuit: 3x
Pull-Ups: 3x3
Push-Ups: 3x9
Squats: 3x15
Abdominals - Bicycle Crunches: 3x20

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 Rower PM5: 124 meters, 130 meters, 127 meters, 127 meters, 132 meters; total 640 meters (.40 miles)

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,298 ~ 2.4 miles

Thursday, November 04, 2021

Activity Tracking:
Steps: 6,250 ~ 3.4 miles

Wednesday, November 03, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 8,793 ~ 4.8 miles

Tuesday, November 02, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 14,248 ~ 7.5 miles

Monday, November 01, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,588 ~ 4.2 miles

Sunday, October 31, 2021

Activity Tracking:
Steps: 9,199 ~ 4.9 miles

Saturday, October 30, 2021

Warm-Up:
Stretch

Run:
3.50 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,786 ~ 6.4 miles

Friday, October 29, 2021

Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior

Workout:

Circuit: 3x

Pull-Ups: 3x3

Push-Ups: 3x9
Squats: 3x15
Abdominals - Bicycle Crunches: 3x20

Intervals: 5 minutes; 30 seconds work, 30 seconds rest

Concept 2 Rower PM5: 119 meters, 124 meters, 123 meters, 124 meters, 134 meters; total 624 meters (.39 miles)

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,508 ~ 3.9 miles

Thursday, October 28, 2021

Activity Tracking:
Steps: 5,083 ~ 2.9 miles

Wednesday, October 27, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,492 ~ 4.5 miles

Tuesday, October 26, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,131 ~ 4.8 miles

Monday, October 25, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,433 ~ 4.1 miles

Sunday, October 24, 2021

Activity Tracking:
Steps: 10,392 ~ 6.3 miles

Saturday, October 23, 2021

Warm-Up:
Stretch

Run:
3.00 miles

Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)

Cool-Down:
Stretch

Activity Tracking:
Steps: 17,600 ~ 9.4 miles

Friday, October 22, 2021

Activity Tracking:
Steps: 5,376 ~ 3.1 miles

Thursday, October 21, 2021

Activity Tracking:
Steps: 5,173 ~ 2.7 miles

Wednesday, October 20, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,107 ~ 3.2 miles

Tuesday, October 19, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 8,485 ~ 4.4 miles

Monday, October 18, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 11,084 ~ 5.4 miles

Sunday, October 17, 2021

Activity Tracking:
Steps: 7,339 ~ 3.9 miles

Saturday, October 16, 2021

Warm-Up:
Stretch

Run:
3.05 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,151 ~ 6.3 miles

Friday, October 15, 2021

Activity Tracking:
Steps: 5,763 ~ 3.0 miles

Thursday, October 14, 2021

Workout:
Cardio Kickboxing

Activity Tracking:
Steps: 11,665 ~ 3.4 miles

Wednesday, October 13, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,367 ~ 3.3 miles

Tuesday, October 12, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,715 ~ 3.0 miles

Monday, October 11, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 10,202 ~ 5.0 miles

Sunday, October 10, 2021

Activity Tracking:
Steps: 5,744 ~ 3.0 miles

Saturday, October 09, 2021

Warm-Up:
Stretch

Run:
3.25 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 14,307 ~ 7.4 miles

Friday, October 08, 2021

Activity Tracking:
Steps: 5,228 ~ 3.1 miles

Thursday, October 07, 2021

Activity Tracking:
Steps: 5,750 ~ 3.4 miles

Wednesday, October 06, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,143 ~ 3.8 miles

Tuesday, October 05, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,386 ~ 4.0 miles

Monday, October 04, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 6,892 ~ 3.3 miles

Sunday, October 03, 2021

Warm-Up:
Stretch

Run:
3.25 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,468 ~ 5.3 miles

Saturday, October 02, 2021

Activity Tracking:
Steps: 5,729 ~ 3.0 miles

Friday, October 01, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,070 ~ 3.2 miles

Thursday, September 30, 2021

Activity Tracking:
Steps: 5,735 ~ 3.0 miles

Wednesday, September 29, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,295 ~ 3.0 miles

Tuesday, September 28, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,654 ~ 3.5 miles

Monday, September 27, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,580 ~ 4.1 miles

Sunday, September 26, 2021

Activity Tracking:
Steps: 8,855 ~ 4.6 miles

Saturday, September 25, 2021

Activity Tracking:
Steps: 4,240 ~ 2.3 miles

Friday, September 24, 2021

Warm-Up:
Stretch

Run:
3.30 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,830 ~ 6.9 miles

Thursday, September 23, 2021

Activity Tracking:
Steps: 10,122 ~ 5.4 miles

Wednesday, September 22, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,120 ~ 3.2 miles

Tuesday, September 21, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,032 ~ 3.1 miles

Monday, September 20, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,555 ~ 3.5 miles

Sunday, September 19, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,095 ~ 6.1 miles

Saturday, September 18, 2021

Activity Tracking:
Steps: 7,047 ~ 3.7 miles

Friday, September 17, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 13,364 ~ 6.3 miles

Thursday, September 16, 2021

Activity Tracking:
Steps: 6,325 ~ 3.3 miles

Wednesday, September 15, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,686 ~ 5.2 miles

Tuesday, September 14, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,731 ~ 3.0 miles

Monday, September 13, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,052 ~ 3.4 miles

Sunday, September 12, 2021

Activity Tracking:
Steps: 7,940 ~ 4.5 miles

Saturday, September 11, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,367 ~ 5.1 miles

Friday, September 10, 2021

Activity Tracking:
Steps: 5,408 ~ 3.0 miles

Thursday, September 09, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Cybex Prestige Strength Leg Press: 1x15x110 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x210 lbs.
Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs., 1x10x165 lbs., 1x10x185 lbs.
Cybex Eagle NX Calf: 2x10x110 lbs.
Hoist Roc-It Abs: 2x10x165 lbs.

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 Rower: 128 meters, 129 meters, 132 meters, 131 meters, 136 meters

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,693 ~ 3.9 miles

Wednesday, September 08, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,072 ~ 3.2 miles

Tuesday, September 07, 2021

Activity Tracking:
Steps: 6,975 ~ 3.8 miles

Monday, September 06, 2021

Activity Tracking:
Steps: 6,605 ~ 3.5 miles

Sunday, September 05, 2021

Activity Tracking:
Steps: 6,734 ~ 3.5 miles

Saturday, September 04, 2021

Activity Tracking:
Steps: 6,443 ~ 3.4 miles

Friday, September 03, 2021

Activity Tracking:
Steps: 5,034 ~ 2.9 miles

Thursday, September 02, 2021

Activity Tracking:
Steps: 5,538 ~ 2.9 miles

Wednesday, September 01, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 9,409 ~ 5.0 miles

Tuesday, August 31, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 8,527 ~ 4.5 miles

Monday, August 30, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,403 ~ 3.5 miles

Sunday, August 29, 2021

Activity Tracking:
Steps: 5,175 ~ 2.9 miles

Saturday, August 28, 2021

Activity Tracking:
Steps: 5,503 ~ 3.0 miles

Friday, August 27, 2021

Activity Tracking:
Steps: 5,006 ~ 2.7 miles

Thursday, August 26, 2021

Activity Tracking:
Steps: 5,010 ~ 2.7 miles

Wednesday, August 25, 2021

Activity Tracking:
Steps: 6,302 ~ 3.3 miles

Tuesday, August 24, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 9,855 ~ 5.2 miles

Monday, August 23, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 10,391 ~ 4.5 miles

Sunday, August 22, 2021

Walk:
3.04 miles
Trail Walk

Activity Tracking:
Steps: 11,631 ~ 5.1 miles

Saturday, August 21, 2021

Activity Tracking:
Steps: 5,212 ~ 2.7 miles

Friday, August 20, 2021

Warm-Up:
Stretch

Run:
3.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,850 ~ 6.2 miles

Thursday, August 19, 2021

Activity Tracking:
Steps: 5,455 ~ 3.1 miles

Wednesday, August 18, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,617 ~ 3.6 miles

Tuesday, August 17, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,649 ~ 3.5 miles

Monday, August 16, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,869 ~ 4.2 miles

Sunday, August 15, 2021

Activity Tracking:
Steps: 7,548 ~ 3.9 miles

Saturday, August 14, 2021

Warm-Up:
Stretch

Run:
3.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,695 ~ 5.0 miles

Friday, August 13, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 5x
Pull-Ups: 1,2,3,4,5(3+2)
Kettlebell Plank Rows: 10(5+5)x20 kg.
Sit-Ups to Hip-Ups: 10
Kettlebell Snatches: 10(5+5)x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 10,161 ~ 4.6 miles

Thursday, August 12, 2021

Activity Tracking:
Steps: 9,224 ~ 4.9 miles

Wednesday, August 11, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,058 ~ 3.2 miles

Tuesday, August 10, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,165 ~ 2.7 miles

Monday, August 09, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 6,901 ~ 3.1 miles

Sunday, August 08, 2021

Activity Tracking:
Steps: 4,974 ~ 2.7 miles

Thursday, August 07, 2021

Warm-Up:
Stretch

Run:
3.60 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,543 ~ 5.1 miles

Friday, August 06, 2021

Activity Tracking:
Steps: 5,047 ~ 2.7 miles

Thursday, August 05, 2021

Activity Tracking:
Steps: 5,093 ~ 2.8 miles

Wednesday, August 04, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,895 ~ 3.1 miles

Tuesday, August 03, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,425 ~ 3.8 miles

Monday, August 02, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 9,531 ~ 4.2 miles

Sunday, August 01, 2021

Activity Tracking:
Steps: 7,052 ~ 3.7 miles

Saturday, July 31, 2021

Activity Tracking:
Steps: 5,651 ~ 3.2 miles

Friday, July 30, 2021

Warm-Up:
Stretch

Workout:
Superset: 5x
Sand Bag Disc Halos: 5x10x30 lbs.
Kettlebell Swings: 5x15x32 kg.

Superset: 3x
Bulgarian Split Squats: 3x20(10+10)x60(30+30) lbs.
Dumbbell Side Laterals: 3x10x40(20+20) lbs.

Intervals: 5 minutes; 30 seconds work, 30 seconds rest
Concept 2 Rower: 123 meters, 125 meters, 120 meters, 120 meters, 123 meters

Superset: 3x

Landmine Rear Delts: 3x10x45 lbs. (right side)
Slider Body Saw Forearm Planks: 3x
Landmine Rear Delts: 3x10x45 lbs. (left side)
Slider Mountain Climbers: 3x

Superset: 5x
Medicine Ball Slams: 10,9,8,7,6 x 20 lbs.
Tire Pull: 5 x 50 feet x 176 lbs.

Cool-Down:
Stretch

Activity Tracking:
Steps: 6,414 ~ 2.2 miles

Thursday, July 29, 2021

Activity Tracking:
Steps: 5,487 ~ 2.9 miles

Wednesday, July 28, 2021

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,926 ~ 3.6 miles

Tuesday, July 27, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 7,469 ~ 3.9 miles

Monday, July 26, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 8,160 ~ 3.9 miles

Sunday, July 25, 2021

Activity Tracking:
Steps: 6,302 ~ 3.5 miles

Saturday, July 24, 2021

Activity Tracking:
Steps: 5,121 ~ 2.7 miles

Friday, July 23, 2021

Warm-Up:
Stretch

Run:
3.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,328 ~ 6.0 miles

Thursday, July 22, 2021

Workout:
Root Yoga

Activity Tracking:
Steps: 6,849 ~ 3.6 miles

Wednesday, July 21, 2021

Activity Tracking:
Steps: 5,959 ~ 3.1 miles

Tuesday, July 20, 2021

Activity Tracking:
Steps: 7,127 ~ 3.7 miles

Monday, July 19, 2021

Activity Tracking:
Steps: 15,773 ~ 8.3 miles

Sunday, July 18, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,303 ~ 3.1 miles

Saturday, July 17, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 15,792 ~ 7.6 miles

Friday, July 16, 2021

Activity Tracking:
Steps: 7,800 ~ 4.1 miles

Thursday, July 15, 2021

Workout:
Root Yoga

Activity Tracking:
Steps: 5,438 ~ 2.8 miles

Wednesday, July 14, 2021

Activity Tracking:
Steps: 5,353 ~ 3.0 miles

Tuesday, July 13, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 6,263 ~ 3.2 miles

Monday, July 12, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,728 ~ 3.6 miles

Sunday, July 11, 2021

Activity Tracking:
Steps: 5,125 ~ 2.8 miles

Saturday, July 10, 2021

Walk:
1.95 miles
Trail Walk

Activity Tracking:
Steps: 9,389 ~ 4.4 miles

Friday, July 09, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Concept 2 SkiErg: 264 meters, 260 meters, 269 meters
Deadlift Burpees + Push-Up + Pull-Up: 3x5
Concept 2 Rower: 518 meters, 516 meters, 516 meters

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,553 ~ 3.0 miles

Thursday, July 08, 2021

Activity Tracking:
Steps: 6,649 ~ 3.5 miles

Wednesday, July 07, 2021

Activity Tracking:
Steps: 5,124 ~ 2.7 miles

Tuesday, July 06, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,550 ~ 2.9 miles

Monday, July 05, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 9,575 ~ 4.5 miles

Sunday, July 04, 2021

Activity Tracking:
Steps: 5,019 ~ 2.8 miles

Saturday, July 03, 2021

Warm-Up:
Stretch

Workout:
Circuit 3x:
Swings: 3x10x20 kg.
Push-Ups: 3x10
Row: 3x10(5+5)x20 kg.
Swing to Squat: 3x10x20 kg.

Stretch:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,785 ~ 5.8 miles

Friday, July 02, 2021

Activity Tracking:
Steps: 5,917 ~ 3.2 miles

Thursday, July 01, 2021

Warm-Up:
Stretch

Bike:
9.56 miles
Trail Biking

Cool-Down:
Stretch

Activity Tracking:
Steps: 5,194 ~ 2.94 miles

Wednesday, June 30, 2021

Activity Tracking:
Steps: 5,056 ~ 2.7 miles

Tuesday, June 29, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,799 ~ 3.0 miles

Monday, June 28, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,400 ~ 3.1 miles

Sunday, June 27, 2021

Activity Tracking:
Steps: 5,472 ~ 2.9 miles

Saturday, June 26, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 14,323 ~ 7.0 miles

Friday, June 25, 2021

Activity Tracking:
Steps: 7,112 ~ 3.7 miles

Thursday, June 24, 2021

Workout:
Core Class (Weight Training Circuit - Cardio/Strength/Flexibility) at LifeTime Fitness

Activity Tracking:
Steps: 6,198 ~ 2.9 miles

Wednesday, June 23, 2021

Activity Tracking:
Steps: 8,646 ~ 4.5 miles

Tuesday, June 22, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,661 ~ 2.9 miles

Monday, June 21, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 9,700 ~ 4.3 miles

Sunday, June 20, 2021

Activity Tracking:
Steps: 5,102 ~ 2.7 miles

Saturday, June 19, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,458 ~ 6.2 miles

Friday, June 18, 2021

Activity Tracking:
Steps: 5,277 ~ 2.8 miles

Thursday, June 17, 2021

Workout:
Cardio Kickboxing

Activity Tracking:
Steps: 11,164 ~ 3.1 miles

Wednesday, June 16, 2021

Activity Tracking:
Steps: 5,117 ~ 2.7 miles

Tuesday, June 15, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,973 ~ 3.1 miles

Monday, June 14, 2021

Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)

Activity Tracking:
Steps: 7,465 ~ 3.5 miles

Sunday, June 13, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Heavy Bag
Circuit: 3x
Left Hand Jabs: 3x50
Right Hand Jabs: 3x50
Left Hand Punches: 3x50
Right Hand Punches: 3x50
Hooks/Upper Cuts (1 left then 1 right) 100 total: 3x100
Rest between sets: 2 minutes

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,480 ~ 2.1 miles

Saturday, June 12, 2021

Walk:
1.30 miles
Trail Walk

Activity Tracking:
Steps: 8,003 ~ 3.8 miles

Friday, June 11, 2021

Warm-Up:
Stretch

Run:
3.30 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,507 ~ 6.2 miles

Thursday, June 10, 2021

Activity Tracking:
Steps: 7,324 ~ 3.8 miles

Wednesday, June 09, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Push-Ups: 3x10
Dumbbell Bicep Curls: 3x10x30(15+15) lbs.
Dumbbell Tricep Extensions: 3x10x30(15+15) lbs.
Dumbbell Overhead Press: 3x10x30(15+15) lbs.
Dumbbell Shrugs: 3x10x30(15+15) lbs.
Squats: 3x10
Punching Sit-Ups: 3x20

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,277 ~ 2.3 miles

Tuesday, June 08, 2021

Activity Tracking:
Steps: 11,660 ~ 6.1 miles

Monday, June 07, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,122 ~ 6.6 miles

Sunday, June 06, 2021

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Saturday, June 05, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,027 ~ 2.4 miles

Friday, June 04, 2021

Activity Tracking:
Steps: 8,117 ~ 4.3 miles

Thursday, June 03, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,103 ~ 6.2 miles

Wednesday, June 02, 2021

Activity Tracking:
Steps: 5,426 ~ 2.8 miles

Tuesday, June 01, 2021

Workout:
Flow Yoga

Activity Tracking:
Steps: 5,526 ~ 2.9 miles

Monday, May 31, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Cybex Prestige Strength Leg Press: 1x15x110 lbs., 1x10x185 lbs., 1x10x205 lbs., 1x10x225 lbs.
Hoist Roc-It Chest Press: 1x7x145 lbs., 1x7x160 lbs., 1x7x175 lbs.
Hoist Roc-It Mid Row: 1x10x165 lbs., 1x10x185 lbs., 1x10x205 lbs.
TechnoGym Total Abdominal: 3x10x65 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,503 ~ 3.6 miles

Sunday, May 30, 2021

Activity Tracking:
Steps: 5,357 ~ 3.0 miles

Saturday, May 29, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,093 ~ 6.4 miles

Friday, May 28, 2021

Activity Tracking:
Steps: 7,109 ~ 3.7 miles

Thursday, May 27, 2021

Activity Tracking:
Steps: 6,603 ~ 3.5 miles

Wednesday, May 26, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Cybex Prestige Strength Leg Press: 1x15x110 lbs., 1x10x180 lbs., 1x10x200 lbs., 1x10x220 lbs.
Hoist Roc-It Chest Press: 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs.
Hoist Roc-It Mid Row: 1x7x165 lbs., 1x7x185 lbs., 1x7x205 lbs.
TechnoGym Total Abdominal: 3x10x60 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,834 ~ 3.1 miles

Tuesday, May 25, 2021

Activity Tracking:
Steps: 5,006 ~ 2.6 miles

Monday, May 24, 2021

Warm-Up:
Stretch

Run:
2.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 15,901 ~ 7.8 miles

Sunday, May 23, 2021

Activity Tracking:
Steps: 7,809 ~ 4.1 miles

Saturday, May 22, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Cybex Prestige Strength Leg Press: 1x15x110 lbs., 1x10x175 lbs., 1x10x195 lbs., 1x10x215 lbs.
Hoist Roc-It Chest Press: 1x7x145 lbs., 1x7x160 lbs., 1x5x175 lbs.
Hoist Roc-It Mid Row: 1x10x165 lbs., 1x10x185 lbs., 1x10x205 lbs.
TechnoGym Total Abdominal: 3x10x55 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,610 ~ 4.2 miles

Friday, May 21, 2021

Activity Tracking:
Steps: 5,773 ~ 3.1 miles

Thursday, May 20, 2021

Warm-Up:
Stretch
Crab Swings

Row:
5,021 meters (3.12 miles)
TechnoGym Aquafeel Skillrow Rower

Cool-Down:
Stretch
Crab Swings

Activity Tracking:
Steps: 6,716 ~ 2.7 miles

Wednesday, May 19, 2021

Activity Tracking:
Steps: 7,965 ~ 4.2 miles

Tuesday, May 18, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Deadlifts: 3x5x144 lbs.
Dumbbell Bench Press: 3x10x60(30+30) lbs.
Kettlebell Row: 3x10(5+5)x28 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,309 ~ 2.9 miles

Monday, May 17, 2021

Activity Tracking:
Steps: 12,108 ~ 6.4 miles

Sunday, May 16, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 17,763 ~ 8.9 miles

Saturday, May 15, 2021

Activity Tracking:
Steps: 8,478 ~ 4.4 miles

Friday, May 14, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Cybex Prestige Strength Leg Press: 1x15x110 lbs., 1x10x170 lbs., 1x10x190 lbs., 1x10x210 lbs.
Hoist Roc-It Chest Press: 1x5x160 lbs., 1x5x175 lbs., 1x10x145 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs., 1x10x165 lbs., 1x10x185 lbs.
TechnoGym Total Abdominal: 3x10x50 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 9,120 ~ 4.6 miles

Thursday, May 13, 2021

Activity Tracking:
Steps: 7,148 ~ 3.7 miles

Wednesday, May 12, 2021

Warm-Up:
Stretch

Run:
2.75 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,742 ~ 6.2 miles

Tuesday, May 11, 2021

Activity Tracking:
Steps: 10,612 ~ 5.6 miles

Monday, May 10, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,678 ~ 2.9 miles

Sunday, May 09, 2021

Activity Tracking:
Steps: 6,715 ~ 3.5 miles

Saturday, May 08, 2021

Warm-Up:
Stretch

Run:
2.70 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,796 ~ 5.8 miles

Friday, May 07, 2021

Activity Tracking:
Steps: 10,440 ~ 5.5 miles

Thursday, May 06, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Swings: 1x15x32 kg.
Landmine One-Arm Chest Press: 3x10(5+5)x35 lbs.
Landmine Row: 3x10x50 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,295 ~ 3.4 miles

Wednesday, May 05, 2021

Activity Tracking:
Steps: 7,055 ~ 3.7 miles

Tuesday, May 04, 2021

Warm-Up:
Stretch

Run:
3.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,055 ~ 8.5 miles

Monday, May 03, 2021

Activity Tracking:
Steps: 7,718 ~ 4.1 miles

Sunday, May 02, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Swings: 1x21x32 kg.
Kettlebell Bench Press: 1x21x32(16+16) kg.
Kettlebell Row: 1x21x32(16+16) kg.

Swings: 1x15x32 kg.
Kettlebell Bench Press: 1x15x32(16+16) kg.
Kettlebell Row: 1x15x32(16+16) kg.

Swings: 1x9x32 kg.
Kettlebell Bench Press: 1x9x32(16+16) kg.
Kettlebell Row: 1x9x32(16+16) kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,330 ~ 2.5 miles

Saturday, May 01, 2021

Activity Tracking:
Steps: 10,228 ~ 5.6 miles

Friday, April 30, 2021

Activity Tracking:
Steps: 5,989 ~ 3.2 miles

Thursday, April 29, 2021

Activity Tracking:
Steps: 7,529 ~ 3.9 miles

Wednesday, April 28, 2021

Warm-Up:
Stretch

Run:
2.40 miles
Outside Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 14,304 ~ 7.7 miles

Tuesday, April 27, 2021

Activity Tracking:
Steps: 5,009 ~ 2.7 miles

Monday, April 26, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Swings: 4x25x32 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,253 ~ 2.5 miles

Sunday, April 25, 2021

Activity Tracking:
Steps: 5,458 ~ 3.5 miles

Saturday, April 24, 2021

Warm-Up:
Stretch

Bike:
10.00 miles
Bike Trainer

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,233 ~ 6.4 miles

Friday, April 23, 2021

Activity Tracking:
Steps: 5,853 ~ 3.6 miles

Thursday, April 22, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Run: 1/2 mile
Treadmill

Circuit: 4x
Pull-Ups: 4x3 -> 12
Push-Ups: 4x6 -> 24
Squats: 4x9 -> 36
AB Pavelizer (25 lbs. counter weight): 4x10 -> 40

Run: 1/2 mile

Treadmill

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,286 ~ 2.8 miles

Wednesday, April 21, 2021

Activity Tracking:
Steps: 5,236 ~ 2.8 miles

Tuesday, April 20, 2021

Warm-Up:
Stretch

Treadmill Run:
1.18 miles
114 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,790 ~ 4.9 miles

Monday, April 19, 2021

Activity Tracking:
Steps: 7,975 ~ 4.3 miles

Sunday, April 18, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,852 ~ 3.9 miles

Saturday, April 17, 2021

Activity Tracking:
Steps: 8,641 ~ 4.5 miles

Friday, April 16, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,192 ~ 7.7 miles

Thursday, April 15, 2021

Activity Tracking:
Steps: 9,442 ~ 5.0 miles

Wednesday, April 14, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:

Run: 1/2 mile

Treadmill Run

Circuit: 4x
Pull-Ups: 4x3 -> 12
Push-Ups: 4x6 -> 24
Squats: 4x9 -> 36
AB Pavelizer (25 lbs. counter weight): 4x10 -> 40

Run: 1/2 mile

Treadmill Run

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,660 ~ 2.3 miles

Tuesday, April 13, 2021

Activity Tracking:
Steps: 6,947 ~ 3.6 miles

Monday, April 12, 2021

Warm-Up:
Stretch

Treadmill Run:
1.32 miles
124 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,431 ~ 3.7 miles

Sunday, April 11, 2021

Activity Tracking:
Steps: 6,516 ~ 3.4 miles

Saturday, April 10, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 1x
Landmine Thruster: 1x10x35 lbs.
Clubbell Gamma Cast: 1x10x15 lbs.
Kettlebell Snatches: 1x10(5+5)x20 kg.
Landmine Row: 1x10x35 lbs.
Landmine One-Arm Chest Press: 1x10x25 lbs.

Circuit: 2x
Landmine Thruster: 2x10x35 lbs.
Clubbell Gamma Cast: 2x10x15 lbs.
Kettlebell Snatches: 2x10(5+5)x20 kg.
Landmine Row: 2x10x35 lbs.
Landmine One-Arm Chest Press: 2x10x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,475 ~ 3.7 miles

Friday, April 09, 2021

Activity Tracking:
Steps: 5,551 ~ 3.2 miles

Thursday, April 08, 2021

Activity Tracking:
Steps: 5,765 ~ 3.0 miles

Wednesday, April 07, 2021

Activity Tracking:
Steps: 6,413 ~ 3.4 miles

Tuesday, April 06, 2021

Warm-Up:
Stretch

Run:
4.00 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,413 ~ 7.8 miles

Monday, April 05, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,960 ~ 3.9 miles

Sunday, April 04, 2021

Activity Tracking:
Steps: 7,866 ~ 4.1 miles

Saturday, April 03, 2021

Warm-Up:
Stretch

Run:
4.50 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,555 ~ 6.5 miles

Friday, April 02, 2021

Activity Tracking:
Steps: 6,016 ~ 3.2 miles

Thursday, April 01, 2021

Warm-Up:
Stretch
Crab Swings

Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x15x32 kg.
Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.
Burpees + Push-Up: 3x5

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,092 ~ 4.1 miles

Wednesday, March 31, 2021

Activity Tracking:
Steps: 6,217 ~ 3.3 miles

Tuesday, March 30, 2021

Activity Tracking:
Steps: 5,078 ~ 2.8 miles

Monday, March 29, 2021

Warm-Up:
Stretch

Run:
2.75 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,331 ~ 6.3 miles

Sunday, March 28, 2021

Activity Tracking:
Steps: 7,809 ~ 4.2 miles

Saturday, March 27, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,249 ~ 2.5 miles

Friday, March 26, 2021

Activity Tracking:
Steps: 8,850 ~ 4.9 miles

Thursday, March 25, 2021

Warm-Up:
Stretch

Treadmill Run:
1.24 miles
118 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 12,593 ~ 6.4 miles

Wednesday, March 24, 2021

Activity Tracking:
Steps: 5,975 ~ 3.2 miles

Tuesday, March 23, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Viking Push Press: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,885 ~ 2.8 miles

Monday, March 22, 2021

Activity Tracking:
Steps: 6,059 ~ 3.4 miles

Sunday, March 21, 2021

Warm-Up:
Stretch

Treadmill Run:
1.28 miles
117 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,459 ~ 5.8 miles

Saturday, March 20, 2021

Activity Tracking:
Steps: 5,058 ~ 2.7 miles

Friday, March 19, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,998 ~ 3.3 miles

Thursday, March 18, 2021

Activity Tracking:
Steps: 5,403 ~ 3.1 miles

Wednesday, March 17, 2021

Warm-Up:
Stretch

HealthRider:
HealthRider with 50 lbs.
1,000 reps

Cool-Down:
Stretch

Activity Tracking:
Steps: 11,702 ~ 5.2 miles

Tuesday, March 16, 2021

Activity Tracking:
Steps: 5,699 ~ 3.0 miles

Monday, March 15, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 9,700 ~ 4.9 miles

Sunday, March 14, 2021

Activity Tracking:
Steps: 5,717 ~ 3.0 miles

Saturday, March 13, 2021

Warm-Up:
Stretch

Run:
2.85 miles
Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,073 ~ 4.4 miles

Friday, March 12, 2021

Activity Tracking:
Steps: 9,030 ~ 4.8 miles

Thursday, March 11, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 8,093 ~ 4.1 miles

Wednesday, March 10, 2021

Activity Tracking:
Steps: 5,650 ~ 3.2 miles

Tuesday, March 09, 2021

Warm-Up:
Stretch

Run:
2.40 miles
Outside Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 15,852 ~ 8.1 miles

Monday, March 08, 2021

Activity Tracking:
Steps: 9,941 ~ 5.2 miles

Sunday, March 07, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Snatches: 20(10+10)x6x16 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,401 ~ 2.8 miles

Saturday, March 06, 2021

Walk:
1.46 miles

Activity Tracking:
Steps: 9,145 ~ 4.2 miles

Friday, March 05, 2021

Warm-Up:
Stretch

Treadmill Run:
1.27 miles
122 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 8,097 ~ 4.0 miles

Thursday, March 04, 2021

Walk:
1.63 miles

Activity Tracking:
Steps: 8,234 ~ 3.7 miles

Wednesday, March 03, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 4x
Landmine Thruster: 4x10x35 lbs.
Clubbell Gamma Cast: 4x10x15 lbs.
Kettlebell Snatches: 4x10(5+5)x16 kg.
Landmine Row: 4x10x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,585 ~ 2.9 miles

Tuesday, March 02, 2021

Activity Tracking:
Steps: 9,763 ~ 5.1 miles

Monday, March 01, 2021

Warm-Up:
Stretch

Treadmill Run:
1.26 miles
122 vertical feet

Treadmill

Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 8,336 ~ 4.1 miles

Sunday, February 28, 2021

Activity Tracking:
Steps: 5,747 ~ 3.0 miles

Saturday, February 27, 2021

Activity Tracking:
Steps: 8,949 ~ 4.7 miles

Friday, February 26, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 4x
Landmine Thruster: 4x10x35 lbs.
Clubbell Gamma Cast: 4x10x15 lbs.
Kettlebell Snatches: 4x10(5+5)x16 kg.
Landmine Row: 4x10x35 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,073 ~ 3.1 miles

Thursday, February 25, 2021

Walk:
2.10 miles

Activity Tracking:
Steps: 9,172 ~ 4.1 miles

Wednesday, February 24, 2021

Activity Tracking:
Steps: 8,212 ~ 4.5 miles

Tuesday, February 23, 2021

Warm-Up:
Stretch

Snowshoe Run:
3.00 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 16,499 ~ 8.5 miles

Monday, February 22, 2021

Activity Tracking:
Steps: 7,939 ~ 4.2 miles

Sunday, February 21, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 4x
Kettlebell Swings: 4x25x28 kg.
Clubbell Gamma Cast: 4x10x15 lbs.
Kettlebell Snatches: 4x10(5+5)x16 kg.
Clubbell Clean to Order Squat: 4x10x30(15+15) lbs.
Clubbell Shoulder Cast: 4x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 7,619 ~ 3.7 miles

Saturday, February 20, 2021

Activity Tracking:
Steps: 5,190 ~ 2.7 miles

Friday, February 19, 2021

Warm-Up:
Stretch

Snowshoe Run:
3.02 miles
Snowshoe Trail Run at Lake Elmo Park Reserve

Cool-Down:

Stretch

Activity Tracking:
Steps: 11,896 ~ 6.1 miles

Thursday, February 18, 2021

Activity Tracking:
Steps: 5,149 ~ 2.8 miles

Wednesday, February 17, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 4x
Kettlebell Swings: 4x25x28 kg.
Clubbell Gamma Cast: 4x10x15 lbs.
Kettlebell Snatches: 4x10(5+5)x16 kg.
Clubbell Clean to Order Squat: 4x10x30(15+15) lbs.
Clubbell Shoulder Cast: 4x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,974 ~ 2.9 miles

Tuesday, February 16, 2021

Activity Tracking:
Steps: 7,478 ~ 4.1 miles

Monday, February 15, 2021

Warm-Up:
Stretch

HealthRider:
HealthRider with 50 lbs.
1,000 reps

Cool-Down:
Stretch

Activity Tracking:
Steps: 6,287 ~ 2.3 miles

Sunday, February 14, 2021

Activity Tracking:
Steps: 5,423 ~ 3.0 miles

Saturday, February 13, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 4x
Kettlebell Swings: 4x25x28 kg.
Clubbell Gamma Cast: 4x10x15 lbs.
Kettlebell Snatches: 4x10(5+5)x16 kg.
Clubbell Clean to Order Squat: 4x10x30(15+15) lbs.
Clubbell Shoulder Cast: 4x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,516 ~ 2.6 miles

Friday, February 12, 2021

Activity Tracking:
Steps: 7,882 ~ 4.1 miles

Thursday, February 11, 2021

Warm-Up:
Stretch

Treadmill Run:
1.17 miles
103 vertical feet

Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 6,908 ~ 3.4 miles

Wednesday, February 10, 2021

Activity Tracking:
Steps: 5,720 ~ 3.7 miles

Tuesday, February 09, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:

Circuit: 4x
Kettlebell Swings: 4x25x28 kg.
Clubbell Gamma Cast Squat: 4x10x15 lbs.
Clubbell Swipes: 4x10x30(15+15) lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,560 ~ 2.7 miles

Monday, February 08, 2021

Activity Tracking:
Steps: 5,255 ~ 2.8 miles

Sunday, February 07, 2021

Warm-Up:
Stretch

HealthRider:
HealthRider with 50 lbs.
1,000 reps

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,498 ~ 3.0 miles

Saturday, February 06, 2021

Activity Tracking:
Steps: 5,347 ~ 3.4 miles

Friday, February 05, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:

Circuit: 4x
Kettlebell Swings: 4x25x28 kg.
Clubbell Gamma Cast Squat: 4x10x15 lbs.
Clubbell Swipes: 4x10x30(15+15) lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,422 ~ 2.5 miles

Thursday, February 04, 2021

Activity Tracking:
Steps: 8,089 ~ 4.3 miles

Wednesday, February 03, 2021

Warm-Up:
Stretch

Snowshoe Run:
3.75 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,034 ~ 6.3 miles

Tuesday, February 02, 2021

Activity Tracking:
Steps: 5,183 ~ 2.8 miles

Monday, February 01, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Clubbell Full Body Workout
Circuit: 4x
Front Swing: 4x20x30(15+15) lbs.
Gamma Cast Squat: 4x10x15 lbs.
Side Swing: 4x10(5+5)x15 lbs.
Swipes: 4x10x30(15+15) lbs.
Shoulder Cast: 4x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 6,244 ~ 2.9 miles

Sunday, January 31, 2021

Activity Tracking:
Steps: 6,251 ~ 3.3 miles

Saturday, January 30, 2021

Activity Tracking:
Steps: 6,037 ~ 3.5 miles

Friday, January 29, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,447 ~ 4.8 miles

Thursday, January 28, 2021

Activity Tracking:
Steps: 5,077 ~ 2.9 miles

Wednesday, January 27, 2021

Warm-Up:
Stretch
Crab Swings

Workout:
Clubbell Full Body Workout
Circuit: 4x
Front Swing: 4x20x30(15+15) lbs.
Gamma Cast Squat: 4x10x15 lbs.
Clean to Order Squat: 4x10(5+5)x15 lbs.
Torch Press: 4x5x15 lbs.
Shoulder Cast: 4x10(5+5)x15 lbs.
Flag Press: 4x5x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,292 ~ 2.4 miles

Tuesday, January 26, 2021

Activity Tracking:
Steps: 7,267 ~ 3.8 miles

Monday, January 25, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,762 ~ 5.4 miles

Sunday, January 24, 2021

Activity Tracking:
Steps: 6,142 ~ 3.2 miles

Saturday, January 23, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Swings: 5x20x28 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,589 ~ 2.7 miles

Friday, January 22, 2021

Activity Tracking:
Steps: 5,096 ~ 2.7 miles

Thursday, January 21, 2021

Warm-Up:
Stretch

Treadmill Walk:
1.05 miles
120 vertical feet

BodyGuard Odyssey LS/LS-2 Treadmill
Warm-Up: 5 minutes
Workout:
1 minute at 5% incline
1 minute at 0% incline
1 minute at 6% incline
1 minute at 0% incline
1 minute at 7% incline
1 minute at 0% incline
1 minute at 8% incline
1 minute at 0% incline
1 minute at 9% incline
1 minute at 0% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,016 ~ 3.4 miles

Wednesday, January 20, 2021

Activity Tracking:
Steps: 5,287 ~ 2.9 miles

Tuesday, January 19, 2021

Warm-Up:
Stretch
Crab Swings

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

Workout:
Circuit: 3x
Swings: 3x10x28 kg.
Gamma Cast Squat: 3x10x15 lbs.
Cleans: 3x10(5+5)x24 kg.
Shoulder Cast: 3x10(5+5)x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,403 ~ 2.7 miles

Monday, January 18, 2021

Activity Tracking:
Steps: 5,795 ~ 3.1 miles

Sunday, January 17, 2021

Warm-Up:
Stretch

Treadmill Walk:
0.99 miles
158 vertical feet

BodyGuard Odyssey LS/LS-2 Treadmill
Warm-Up: 5 minutes
Workout:
2 minutes at 2% incline
2 minutes at 4% incline
2 minutes at 6% incline
2 minutes at 8% incline
2 minutes at 10% incline
Cool-Down: 5 minutes

Cool-Down:
Stretch

Activity Tracking:
Steps: 7,734 ~ 3.8 miles

Saturday, January 16, 2021

Activity Tracking:
Steps: 5,552 ~ 3.0 miles

Friday, January 15, 2021

Activity Tracking:
Steps: 8,421 ~ 4.4 miles

Thursday, January 14, 2021

Activity Tracking:
Steps: 6,247 ~ 3.3 miles

Wednesday, January 13, 2021

Activity Tracking:
Steps: 6,832 ~ 3.6 miles

Tuesday, January 12, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 10,552 ~ 5.3 miles

Monday, January 11, 2021

Activity Tracking:
Steps: 10,827 ~ 5.8 miles

Sunday, January 10, 2021

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
Crab Swings

Swings: 2x20(10+10)x24 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,482 ~ 3.0 miles

Saturday, January 09, 2021

Activity Tracking:
Steps: 5,206 ~ 3.0 miles

Friday, January 08, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 9,236 ~ 4.4 miles

Thursday, January 07, 2021

Activity Tracking:
Steps: 5,247 ~ 3.0 miles

Wednesday, January 06, 2021

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
Crab Swings

Swings: 2x20(10+10)x24 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Clubbell Full Body Workout
Circuit: 4x
Front Swing: 4x20x30(15+15) lbs.
Gamma Cast Squat: 4x10x15 lbs.
Clean to Order Squat: 4x10(5+5)x15 lbs.
Torch Press: 4x5x15 lbs.
Shoulder Cast: 4x10(5+5)x15 lbs.
Flag Press: 4x5x15 lbs.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,795 ~ 2.5 miles

Tuesday, January 05, 2021

Activity Tracking:
Steps: 5,716 ~ 3.0 miles

Monday, January 04, 2021

Warm-Up:
Stretch

Snowshoe Run:
2.50 miles
Snowshoe Trail Run

Cool-Down:
Stretch

Activity Tracking:
Steps: 13,911 ~ 7.0 miles

Sunday, January 03, 2021

Activity Tracking:
Steps: 7,365 ~ 4.0 miles

Saturday, January 02, 2021

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
Crab Swings

Swings: 2x20(10+10)x24 kg.
Deadlifts: 2x5x144 lbs.

Workout:
Circuit: 3x
Swings: 3x10x32 kg.
Snatches: 3x10(5+5)x20 kg.
Cleans: 3x10(5+5)x24 kg.

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 5,541 ~ 2.9 miles

Friday, January 01, 2021

Activity Tracking:
Steps: 5,717 ~ 3.1 miles

Thursday, December 31, 2020

Warm-Up:
Foam Roller
Crab Swings

Run:
1.77 miles
Treadmill

Cool-Down:
Foam Roller
Crab Swings

Activity Tracking:
Steps: 9,415 ~ 4.5 miles

Wednesday, December 30, 2020

Activity Tracking:
Steps: 6,559 ~ 3.5 miles