Surrender Yoga
Activity Tracking:
Steps: 6,451 ~ 3.4 miles
Steps: 6,451 ~ 3.4 miles
Sunday, December 18, 2022
Warm-Up:
Stretch
Stretch
Workout:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer
6.28 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer
6.28 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 12,013 ~ 7.0 miles
Steps: 12,013 ~ 7.0 miles
Thursday, December 15, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Walking Lunges: 3x20(10+10)x24(12+12) kg.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x120 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x165 lbs.
Walking Lunges: 3x20(10+10)x24(12+12) kg.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x120 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x165 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 118 meters, 120 meters, 121 meters, 122 meters, 127 meters.
Total Cumulative meters; 136 meters, 275 meters, 415 meters, 553 meters, 700 meters.
Total Cumulative meters; 136 meters, 275 meters, 415 meters, 553 meters, 700 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 10,925 ~ 5.7 miles
Steps: 10,925 ~ 5.7 miles
Sunday, December 11, 2022
Warm-Up:
Stretch
Stretch
Workout:
Octane Fitness XT4700 Elliptical
4.60 miles
Octane Fitness XT4700 Elliptical
4.60 miles
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 8,860 ~ 4.6 miles
Steps: 8,860 ~ 4.6 miles
Friday, December 09, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Lunges: 3x20(10+10)x24(12+12) kg.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x120 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x165 lbs.
Lunges: 3x20(10+10)x24(12+12) kg.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x120 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs. 3x8x165 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 118 meters, 120 meters, 117 meters, 119 meters, 127 meters.
Total Cumulative meters; 134 meters, 271 meters, 408 meters, 546 meters, 691 meters.
Total Cumulative meters; 134 meters, 271 meters, 408 meters, 546 meters, 691 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,501 ~ 3.4 miles
Steps: 6,501 ~ 3.4 miles
Sunday, December 04, 2022
Warm-Up:
Stretch
Stretch
Workout:
Octane Fitness XT4700 Elliptical
4.66 miles
Octane Fitness XT4700 Elliptical
4.66 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,040 ~ 4.2 miles
Steps: 8,040 ~ 4.2 miles
Friday, December 02, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
LifeFitness Seated Leg Press: 1x15x110 lbs., 3x20(10+10)x75 lbs.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x115 lbs.
Free Motion Genesis Lat: 1x10x50 lbs. 3x20(10+10)x70 lbs.
LifeFitness Seated Leg Press: 1x15x110 lbs., 3x20(10+10)x75 lbs.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x115 lbs.
Free Motion Genesis Lat: 1x10x50 lbs. 3x20(10+10)x70 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 118 meters, 118 meters, 120 meters, 118 meters, 129 meters.
Total Cumulative meters; 138 meters, 273 meters, 409 meters, 543 meters, 689 meters.
Total Cumulative meters; 138 meters, 273 meters, 409 meters, 543 meters, 689 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 8,292 ~ 4.3 miles
Steps: 8,292 ~ 4.3 miles
Sunday, November 27, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,148 ~ 4.8 miles
Steps: 11,148 ~ 4.8 miles
Friday, November 25, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Cybex Prestige Strength Leg Press: 1x12x110 lbs., 3x20(10+10)x90 lbs.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 3x8x165 lbs.
Cybex Prestige Strength Leg Press: 1x12x110 lbs., 3x20(10+10)x90 lbs.
Hammer Strength Chest Press: 1x7x100 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 3x8x165 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 122 meters, 121 meters, 120 meters, 121 meters, 127 meters.
Total Cumulative meters; 141 meters, 278 meters, 417 meters, 555 meters, 705 meters.
Total Cumulative meters; 141 meters, 278 meters, 417 meters, 555 meters, 705 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 5,960 ~ 3.2 miles
Steps: 5,960 ~ 3.2 miles
Sunday, November 20, 2022
Warm-Up:
Stretch
Stretch
Workout:
Octane Fitness XT4700 Elliptical
4.93 miles
Octane Fitness XT4700 Elliptical
4.93 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 8,664 ~ 4.5 miles
Steps: 8,664 ~ 4.5 miles
Friday, November 18, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Deadlifts: 1x5x144 lbs., 3x3x164 lbs.
Deadlifts: 1x5x144 lbs., 3x3x164 lbs.
Superset:
Pull-Ups (with medium band; resistance reduction 50-120 lbs.): 3x3
Push-Ups: 3x6
Squats: 3x9
Snatches: 3x10(5+5)x16 kg.
Pull-Ups (with medium band; resistance reduction 50-120 lbs.): 3x3
Push-Ups: 3x6
Squats: 3x9
Snatches: 3x10(5+5)x16 kg.
Cool-Down:
Foam Roller
Foam Roller
Activity Tracking:
Steps: 4,907 ~ 2.6 miles
Steps: 4,907 ~ 2.6 miles
Sunday, November 13, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,510 ~ 4.8 miles
Steps: 10,510 ~ 4.8 miles
Friday, November 11, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x20 kg.
Stretch
Swings: 2x20(10+10)x20 kg.
Workout:
Deadlifts: 1x5x104 lbs., 3x5x144 lbs.
Deadlifts: 1x5x104 lbs., 3x5x144 lbs.
Superset:
Pull-Ups: 3x3
Push-Ups: 3x6
Squats: 3x9
Snatches: 3x10(5+5)x16 kg.
Pull-Ups: 3x3
Push-Ups: 3x6
Squats: 3x9
Snatches: 3x10(5+5)x16 kg.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,439 ~ 3.4 miles
Steps: 6,439 ~ 3.4 miles
Sunday, November 06, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 13,462 ~ 6.6 miles
Steps: 13,462 ~ 6.6 miles
Friday, November 04, 2022
Warm-Up:
Stretch
Stretch
Workout:
Icarian Super Squat: 2x10x95(45+50) lbs., 2x10x115(45+70) lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 3x8x165 lbs.
Icarian Super Squat: 2x10x95(45+50) lbs., 2x10x115(45+70) lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 3x8x165 lbs.
Concept2 PM5 SkiErg: 5x30 seconds on, 30 seconds off; 105 meters, 109 meters, 108 meters, 108 meters, 119 meters.
Total Cumulative meters; 123 meters, 247 meters, 369 meters, 495 meters, 634 meters.
Total Cumulative meters; 123 meters, 247 meters, 369 meters, 495 meters, 634 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 5,620 ~ 3.0 miles
Steps: 5,620 ~ 3.0 miles
Sunday, October 30, 2022
Warm-Up:
Stretch
Stretch
Run:
3.25 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.25 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,325 ~ 5.3 miles
Steps: 11,325 ~ 5.3 miles
Friday, October 28, 2022
Warm-Up:
Stretch
Stretch
Workout:
Deadlifts: 1x5x104 lbs., 3x5x154 lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 3x5x100 lbs.
Hoist Roc-It Mid Row: 1x10x85 lbs. 3x5x165 lbs.
Deadlifts: 1x5x104 lbs., 3x5x154 lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 3x5x100 lbs.
Hoist Roc-It Mid Row: 1x10x85 lbs. 3x5x165 lbs.
Concept2 PM5 SkiErg: 5x30 seconds on, 30 seconds off; 104 meters, 102 meters, 102 meters, 104 meters, 116 meters.
Total Cumulative meters; 117 meters, 235 meters, 352 meters, 470 meters, 603 meters.
Total Cumulative meters; 117 meters, 235 meters, 352 meters, 470 meters, 603 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 11,942 ~ 6.3 miles
Steps: 11,942 ~ 6.3 miles
Sunday, October 23, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 13,189 ~ 6.3 miles
Steps: 13,189 ~ 6.3 miles
Friday, October 21, 2022
Warm-Up:
Stretch
Stretch
Workout:
LifeFitness Leg Press: 1x12x100 lbs., 1x10x130 lbs., 1x10x150 lbs., 1x10x170 lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x100 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 1x8x145 lbs., 1x8x165 lbs., 1x5x185 lbs.
LifeFitness Leg Press: 1x12x100 lbs., 1x10x130 lbs., 1x10x150 lbs., 1x10x170 lbs.
Hammer Strength Chest Press: 1x10x85 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x100 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs. 1x8x145 lbs., 1x8x165 lbs., 1x5x185 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 119 meters, 119 meters, 118 meters, 118 meters, 124 meters.
Total Cumulative meters; 135 meters, 273 meters, 407 meters, 542 meters, 687 meters.
Total Cumulative meters; 135 meters, 273 meters, 407 meters, 542 meters, 687 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,756 ~ 3.5 miles
Steps: 6,756 ~ 3.5 miles
Sunday, October 02, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 12,115 ~ 5.8 miles
Steps: 12,115 ~ 5.8 miles
Friday, September 30, 2022
Warm-Up:
Stretch
Stretch
Workout:
LifeFitness Seated Leg Press: 1x12x100 lbs., 1x10x130 lbs., 1x10x150 lbs., 1x10x170 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x130 lbs.
Hammer Strength Row: 1x10x70 lbs. 1x5x100 lbs., 1x5x115 lbs., 1x5x85 lbs.
LifeFitness Seated Leg Press: 1x12x100 lbs., 1x10x130 lbs., 1x10x150 lbs., 1x10x170 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x130 lbs.
Hammer Strength Row: 1x10x70 lbs. 1x5x100 lbs., 1x5x115 lbs., 1x5x85 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 121 meters, 123 meters, 124 meters, 125 meters, 131 meters.
Total Cumulative meters; 139 meters, 280 meters, 423 meters, 564 meters, 716 meters.
Total Cumulative meters; 139 meters, 280 meters, 423 meters, 564 meters, 716 meters.
Cool-Down:
TechnoGym Flexability Anterior
Foam Roller
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Foam Roller
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,726 ~ 3.0 miles
Steps: 5,726 ~ 3.0 miles
Sunday, September 25, 2022
Warm-Up:
Stretch
Stretch
Run:
3.01 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.01 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,526 ~ 5.0 miles
Steps: 10,526 ~ 5.0 miles
Friday, September 23, 2022
Warm-Up:
Stretch
Swings: 2x10(5+5)x20 kg.
Stretch
Swings: 2x10(5+5)x20 kg.
Workout:
Swings: 3x10(5+5)x24 kg.
Cleans: 3x10(5+5)x20 kg.
Snatches: 3x10(5+5)x16 kg.
Burpees + Push-Ups: 3x5
Swings: 3x10(5+5)x24 kg.
Cleans: 3x10(5+5)x20 kg.
Snatches: 3x10(5+5)x16 kg.
Burpees + Push-Ups: 3x5
Cool-Down:
Foam Roller
Foam Roller
Activity Tracking:
Steps: 5,368 ~ 3.0 miles
Steps: 5,368 ~ 3.0 miles
Sunday, September 18, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,101 ~ 4.8 miles
Steps: 10,101 ~ 4.8 miles
Friday, September 16, 2022
Warm-Up:
Stretch
Stretch
Workout:
FreeMotion Squat: 1x12x80 lbs., 3x10x100 lbs.
LifeFitness Chest Press: 1x10x40(20+20) lbs., 3x5x70(35+35) lbs.
FreeMotion Genesis Row: 1x10x50 lbs., 3x7x90 lbs.
FreeMotion Squat: 1x12x80 lbs., 3x10x100 lbs.
LifeFitness Chest Press: 1x10x40(20+20) lbs., 3x5x70(35+35) lbs.
FreeMotion Genesis Row: 1x10x50 lbs., 3x7x90 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 120 meters, 120 meters, 119 meters, 122 meters, 126 meters.
Total Cumulative meters; 141 meters, 278 meters, 416 meters, 555 meters, 704 meters.
Total Cumulative meters; 141 meters, 278 meters, 416 meters, 555 meters, 704 meters.
Cool-Down:
TechnoGym Flexability Anterior
Foam Roller
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
Foam Roller
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 5,516 ~ 2.9 miles
Steps: 5,516 ~ 2.9 miles
Monday, September 12, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,344 ~ 5.1 miles
Steps: 9,344 ~ 5.1 miles
Sunday, September 11, 2022
Warm-Up:
Stretch
Stretch
Run:
4.50 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
4.50 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 14,896 ~ 6.9 miles
Steps: 14,896 ~ 6.9 miles
Friday, September 09, 2022
Warm-Up:
Stretch
Stretch
Workout:
LifeFitness Seated Leg Press: 1x12x110 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hammer Strength Chest Press: 1x7(5+2)x70 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x130 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x8x145 lbs., 1x8x165 lbs., 1x8x185 lbs.
LifeFitness Seated Leg Press: 1x12x110 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hammer Strength Chest Press: 1x7(5+2)x70 lbs., 1x5x100 lbs., 1x5x115 lbs., 1x5x130 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x8x145 lbs., 1x8x165 lbs., 1x8x185 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 122 meters, 124 meters, 121 meters, 121 meters, 130 meters.
Total Cumulative meters; 142 meters, 282 meters, 420 meters, 559 meters, 708 meters.
Total Cumulative meters; 142 meters, 282 meters, 420 meters, 559 meters, 708 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 5,931 ~ 3.2 miles
Steps: 5,931 ~ 3.2 miles
Monday, September 05, 2022
Warm-Up:
Stretch
Stretch
Run:
3.01 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.01 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 12,243 ~ 5.7 miles
Steps: 12,243 ~ 5.7 miles
Monday, August 29, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,532 ~ 5.9 miles
Steps: 10,532 ~ 5.9 miles
Monday, August 22, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 13,891 ~ 7.7 miles
Steps: 13,891 ~ 7.7 miles
Saturday, August 20, 2022
Warm-Up:
Stretch
Stretch
Run:
3.60 miles
Trail Run
3.60 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 14,779 ~ 6.5 miles
Steps: 14,779 ~ 6.5 miles
Thursday, August 18, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,859 ~ 5.9 miles
Steps: 10,859 ~ 5.9 miles
Monday, August 15, 2022
Warm-Up:
Stretch
Swings: 2x10(5+5)x20 kg.
Stretch
Swings: 2x10(5+5)x20 kg.
Workout:
Swings: 3x10(5+5)x24 kg.
Cleans: 3x10(5+5)x20 kg.
Snatches: 3x10(5+5)x16 kg.
Swings: 3x10(5+5)x24 kg.
Cleans: 3x10(5+5)x20 kg.
Snatches: 3x10(5+5)x16 kg.
Cool-Down:
Foam Roller
Foam Roller
Activity Tracking:
Steps: 5,415 ~ 2.8 miles
Steps: 5,415 ~ 2.8 miles
Saturday, August 13, 2022
Warm-Up:
Stretch
Stretch
Run:
3.60 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.60 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 13,483 ~ 6.6 miles
Steps: 13,483 ~ 6.6 miles
Friday, August 12, 2022
Warm-Up:
Stretch
Stretch
Workout:
LifeFitness Seated Leg Press: 1x15x110 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hammer Strength Chest Press: 1x10x100 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs., 3x5x185 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 122 meters, 123 meters, 123 meters, 120 meters, 127 meters.
Total Cumulative meters; 138 meters, 277 meters, 415 meters, 554 meters, 704 meters.
LifeFitness Seated Leg Press: 1x15x110 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hammer Strength Chest Press: 1x10x100 lbs., 3x5x115 lbs.
Hoist Roc-It Mid Row: 1x10x145 lbs., 3x5x185 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 122 meters, 123 meters, 123 meters, 120 meters, 127 meters.
Total Cumulative meters; 138 meters, 277 meters, 415 meters, 554 meters, 704 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 6,310 ~ 3.3 miles
Steps: 6,310 ~ 3.3 miles
Monday, August 08, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 11,942 ~ 6.7 miles
Steps: 11,942 ~ 6.7 miles
Sunday, August 07, 2022
Warm-Up:
Stretch
Stretch
Run:
3.60 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.60 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 12,389 ~ 6.2 miles
Steps: 12,389 ~ 6.2 miles
Friday, August 05, 2022
Warm-Up:
Stretch
Stretch
Workout:
LifeFitness Seated Leg Press: 1x15x100 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hoist Roc-It Chest Press: 1x10x115 lbs., 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs.
Hammer Strength MTS Row: 1x10x80 lbs., 1x5x90 lbs., 1x5x100 lbs., 1x5x110 lbs.
LifeFitness Seated Leg Press: 1x15x100 lbs., 1x10x150 lbs., 1x10x175 lbs., 1x10x200 lbs.
Hoist Roc-It Chest Press: 1x10x115 lbs., 1x5x145 lbs., 1x5x160 lbs., 1x5x175 lbs.
Hammer Strength MTS Row: 1x10x80 lbs., 1x5x90 lbs., 1x5x100 lbs., 1x5x110 lbs.
Concept2 PM5 SkiErg: 5x30 seconds on, 30 seconds off; 113 meters, 117 meters, 110 meters, 116 meters, 120 meters.
Total Cumulative meters; 131 meters, 264 meters, 390 meters, 526 meters, 667 meters.
Total Cumulative meters; 131 meters, 264 meters, 390 meters, 526 meters, 667 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 9,851 ~ 5.3 miles
Steps: 9,851 ~ 5.3 miles
Monday, August 01, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,075 ~ 5.1 miles
Steps: 9,075 ~ 5.1 miles
Sunday, July 31, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,075 ~ 5.3 miles
Steps: 11,075 ~ 5.3 miles
Friday, July 29, 2022
Warm-Up:
Stretch
Stretch
Workout:
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x10x150 lbs., 1x10x200 lbs., 1x10x250 lbs.
Hammer Strength Chest Press: 1x5x100 lbs., 3x5x105 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x205 lbs.
Cybex Prestige Strength Leg Press: 1x15x100 lbs., 1x10x150 lbs., 1x10x200 lbs., 1x10x250 lbs.
Hammer Strength Chest Press: 1x5x100 lbs., 3x5x105 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x5x165 lbs., 1x5x185 lbs., 1x5x205 lbs.
Concept2 PM5 RowErg: 5x30 seconds on, 30 seconds off; 121 meters, 121 meters, 120 meters, 123 meters, 128 meters.
Total Cumulative meters; 141 meters, 276 meters, 415 meters, 555 meters, 703 meters.
Total Cumulative meters; 141 meters, 276 meters, 415 meters, 555 meters, 703 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 7,383 ~ 3.9 miles
Steps: 7,383 ~ 3.9 miles
Monday, July 25, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,767 ~ 5.3 miles
Steps: 9,767 ~ 5.3 miles
Friday, July 22, 2022
Warm-Up:
Stretch
Stretch
Workout:
TechnoGym Pure Strength Leg Press: 1x15x50 lbs., 1x15x90 lbs., 1x10x140 lbs., 1x10x180 lbs., 1x10x210 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 3x5x100 lbs.
Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 3x5x136 lbs.
Concept2 PM5 SkiErg: 5x30 seconds on, 30 seconds off; 106 meters, 104 meters, 106 meters, 108 meters, 115 meters.
Total Cumulative meters; 122 meters, 241 meters, 364 meters, 491 meters, 624 meters.
TechnoGym Pure Strength Leg Press: 1x15x50 lbs., 1x15x90 lbs., 1x10x140 lbs., 1x10x180 lbs., 1x10x210 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 3x5x100 lbs.
Hoist Roc-It Lat Pulldown: 1x10x126 lbs., 3x5x136 lbs.
Concept2 PM5 SkiErg: 5x30 seconds on, 30 seconds off; 106 meters, 104 meters, 106 meters, 108 meters, 115 meters.
Total Cumulative meters; 122 meters, 241 meters, 364 meters, 491 meters, 624 meters.
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
Activity Tracking:
Steps: 9,791 ~ 5.2 miles
Steps: 9,791 ~ 5.2 miles
Monday, July 18, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,507 ~ 5.7 miles
Steps: 10,507 ~ 5.7 miles
Monday, July 11, 2022
Warm-Up:
Stretch
Stretch
Swings: 1x20(10+10)x16 kg.
Swings: 1x20(10+10)x20 kg.
Swings: 1x20(10+10)x20 kg.
Workout:
Swings: 5x20x28 kg.
Swings: 5x20x28 kg.
Cool-Down:
Foam Roller
Stretch
Foam Roller
Stretch
Activity Tracking:
Steps: 5,904 ~ 3.1 miles
Steps: 5,904 ~ 3.1 miles
Friday, July 08, 2022
Warm-Up:
Stretch
Stretch
Run:
3.01 miles
Trail Run
3.01 miles
Trail Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,283 ~ 4.5 miles
Steps: 9,283 ~ 4.5 miles
Monday, June 20, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,231 ~ 2.9 miles
Steps: 10,231 ~ 2.9 miles
Friday, June 17, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 11,855 ~ 5.5 miles
Steps: 11,855 ~ 5.5 miles
Monday, June 13, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,318 ~ 3.2 miles
Steps: 10,318 ~ 3.2 miles
Friday, June 10, 2022
Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Workout:
Cybex Prestige Strength Leg Press: 3x10x215 lbs.
Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x175 lbs., 1x5x145 lbs.
Hoist Roc-It Lat Pulldown: 1x7x99 lbs., 3x7x126 lbs.
Cybex Prestige Strength Leg Press: 3x10x215 lbs.
Hoist Roc-It Chest Press: 1x5x135 lbs., 1x5x175 lbs., 1x5x145 lbs.
Hoist Roc-It Lat Pulldown: 1x7x99 lbs., 3x7x126 lbs.
Cool-Down:
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 5,849 ~ 2.7 miles
Steps: 5,849 ~ 2.7 miles
Monday, June 06, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,184 ~ 2.8 miles
Steps: 9,184 ~ 2.8 miles
Friday, June 03, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,556 ~ 4.9 miles
Steps: 10,556 ~ 4.9 miles
Monday, May 23, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 12,135 ~ 4.3 miles
Steps: 12,135 ~ 4.3 miles
Friday, May 20, 2022
Warm-Up:
Stretch
Stretch
Run:
2.36 miles
Outside Run
2.36 miles
Outside Run
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,097 ~ 4.9 miles
Steps: 10,097 ~ 4.9 miles
Monday, May 16, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,660 ~ 3.6 miles
Steps: 10,660 ~ 3.6 miles
Thursday, May 12, 2022
Warm-Up:
Stretch
Swings: 2x20(10+10)x24 kg.
Stretch
Swings: 2x20(10+10)x24 kg.
Workout:
Circuit: 3x
Deadlifts: 3x5x144 lbs.
Pull-Ups: 3x3
Push-Ups: 3x6
Squats: 3x9
Circuit: 3x
Deadlifts: 3x5x144 lbs.
Pull-Ups: 3x3
Push-Ups: 3x6
Squats: 3x9
Snatches: 3x20(10+10)x16 kg.
AB Pavelizer (25 lbs. counter weight): 3x10
AB Pavelizer (25 lbs. counter weight): 3x10
Cool-Down:
Foam Roller
Foam Roller
Activity Tracking:
Steps: 5,327 ~ 2.4 miles
Steps: 5,327 ~ 2.4 miles
Monday, May 09, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 11,381 ~ 3.8 miles
Steps: 11,381 ~ 3.8 miles
Saturday, May 07, 2022
Warm-Up:
Stretch
Stretch
Run:
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.00 miles
Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 14,186 ~ 6.9 miles
Steps: 14,186 ~ 6.9 miles
Monday, May 02, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 11,673 ~ 4.2 miles
Steps: 11,673 ~ 4.2 miles
Sunday, May 01, 2022
Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Workout:
Octane Fitness PRO4700 Elliptical
4.52 miles
Octane Fitness PRO4700 Elliptical
4.52 miles
Cool-Down:
Foam Roller
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 8,460 ~ 4.2 miles
Steps: 8,460 ~ 4.2 miles
Wednesday, April 27, 2022
Workout:
H.I.I.T.
H.I.I.T.
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 9,024 ~ 3.6 miles
Steps: 9,024 ~ 3.6 miles
Monday, April 25, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,208 ~ 2.5 miles
Steps: 9,208 ~ 2.5 miles
Friday, April 22, 2022
Warm-Up:
Stretch
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Stretch
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Workout:
Octane Fitness PRO4700 Elliptical
4.61 miles
Octane Fitness PRO4700 Elliptical
4.61 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 10,065 ~ 4.9 miles
Steps: 10,065 ~ 4.9 miles
Wednesday, April 20, 2022
Workout:
Barbell Strength
Barbell Strength
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 8,107 ~ 3.7 miles
Steps: 8,107 ~ 3.7 miles
Monday, April 18, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 9,550 ~ 3.0 miles
Steps: 9,550 ~ 3.0 miles
Friday, April 15, 2022
Warm-Up:
Stretch
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Stretch
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Workout:
Octane Fitness PRO4700 Elliptical
4.41 miles
Octane Fitness PRO4700 Elliptical
4.41 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 9,736 ~ 4.8 miles
Steps: 9,736 ~ 4.8 miles
Wednesday, April 13, 2022
Workout:
Barbell Strength
Barbell Strength
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 8,365 ~ 3.7 miles
Steps: 8,365 ~ 3.7 miles
Monday, April 11, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 15,003 ~ 4.8 miles
Steps: 15,003 ~ 4.8 miles
Sunday, April 10, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 8,454 ~ 4.2 miles
Steps: 8,454 ~ 4.2 miles
Wednesday, April 06, 2022
Workout:
Barbell Strength
Barbell Strength
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,338 ~ 3.3 miles
Steps: 7,338 ~ 3.3 miles
Monday, April 04, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 11,084 ~ 3.6 miles
Steps: 11,084 ~ 3.6 miles
Friday, April 01, 2022
Warm-Up:
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Hip Banded Distraction: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Hip Banded Distraction: 1 minute each side
Workout:
Octane Fitness XT4700 Elliptical
4.96 miles
Octane Fitness XT4700 Elliptical
4.96 miles
Cool-Down:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Activity Tracking:
Steps: 14,070 ~ 7.0 miles
Steps: 14,070 ~ 7.0 miles
Wednesday, March 30, 2022
Workout:
Barbell Strength
Barbell Strength
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 7,482 ~ 3.3 miles
Steps: 7,482 ~ 3.3 miles
Monday, March 28, 2022
Workout:
XTREME (high-intensity interval training format to deliver both strength and cardio results)
XTREME (high-intensity interval training format to deliver both strength and cardio results)
Activity Tracking:
Steps: 8,065 ~ 3.4 miles
Steps: 8,065 ~ 3.4 miles
Friday, March 25, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 6,233 ~ 3.0 miles
Steps: 6,233 ~ 3.0 miles
Thursday, March 24, 2022
Warm-Up:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Workout:
Cleans: 1x4(2+2)x24 kg., 10x4(2+2)x28 kg.; rest 30 seconds between sets
Pull-Ups: 10x2; rest 30 seconds between sets
Bench Press: 1x2x95 lbs., 10x2x105 lbs.; rest 30 seconds between sets
TechoGym Leg Press: 1x10x90 lbs., 10x3x140 lbs.; rest 30 seconds between sets
Cleans: 1x4(2+2)x24 kg., 10x4(2+2)x28 kg.; rest 30 seconds between sets
Pull-Ups: 10x2; rest 30 seconds between sets
Bench Press: 1x2x95 lbs., 10x2x105 lbs.; rest 30 seconds between sets
TechoGym Leg Press: 1x10x90 lbs., 10x3x140 lbs.; rest 30 seconds between sets
Cool-Down:
Foam Roller
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Foam Roller
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Activity Tracking:
Steps: 5,873 ~ 2.5 miles
Steps: 5,873 ~ 2.5 miles
Monday, March 21, 2022
Workout:
Gluteus MAXout (This class focuses on movements that target and strengthen the muscles in and around your legs and glutes, with a little cardio included throughout to challenge your aerobic capacity)
Gluteus MAXout (This class focuses on movements that target and strengthen the muscles in and around your legs and glutes, with a little cardio included throughout to challenge your aerobic capacity)
Activity Tracking:
Steps: 8,287 ~ 3.3 miles
Steps: 8,287 ~ 3.3 miles
Friday, March 18, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 5,103 ~ 2.6 miles
Steps: 5,103 ~ 2.6 miles
Thursday, March 17, 2022
Workout:
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Strike! Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 10,462 ~ 3.2 miles
Steps: 10,462 ~ 3.2 miles
Monday, March 14, 2022
Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 10,483 ~ 4.6 miles
Steps: 10,483 ~ 4.6 miles
Friday, March 11, 2022
Warm-Up:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 10 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 10 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (12 kg.): 12 reps each side
Workout:
Octane Fitness PRO4700 Elliptical
4.79 miles
Octane Fitness PRO4700 Elliptical
4.79 miles
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,154 ~ 4.4 miles
Steps: 9,154 ~ 4.4 miles
Thursday, March 10, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 5,204 ~ 2.6 miles
Steps: 5,204 ~ 2.6 miles
Monday, March 07, 2022
Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility) at LifeTime Fitness
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility) at LifeTime Fitness
Activity Tracking:
Steps: 8,777 ~ 3.9 miles
Steps: 8,777 ~ 3.9 miles
Friday, March 04, 2022
Warm-Up:
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Side Plank + Hip Abduction: 10 reps each side
Kettlebell Hip Opener (12 kg.): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Side Plank + Hip Abduction: 10 reps each side
Kettlebell Hip Opener (12 kg.): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Workout:
Octane Fitness XT4700 Elliptical
5.15 miles
Octane Fitness XT4700 Elliptical
5.15 miles
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,027 ~ 4.9 miles
Steps: 10,027 ~ 4.9 miles
Monday, February 28, 2022
Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,472 ~ 3.9 miles
Steps: 8,472 ~ 3.9 miles
Sunday, February 27, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 5,097 ~ 2.6 miles
Steps: 5,097 ~ 2.6 miles
Saturday, February 26, 2022
Warm-Up:
Stretch
Stretch
Snowshoe Run:
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 10,568 ~ 5.1 miles
Steps: 10,568 ~ 5.1 miles
Friday, February 25, 2022
Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 7,453 ~ 3.3 miles
Steps: 7,453 ~ 3.3 miles
Thursday, February 24, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
TP Massage Ball Foot Rolling: 1 minute each side
TP Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Mobility and Flexibility:
TP Massage Ball Foot Rolling: 1 minute each side
TP Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 10 reps each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 20 reps
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 5,594 ~ 3.0 miles
Steps: 5,594 ~ 3.0 miles
Monday, February 21, 2022
Workout:
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,208 ~ 3.8 miles
Steps: 8,208 ~ 3.8 miles
Saturday, February 19, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
Workout:
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 1 minute each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Mobility and Flexibility:
Massage Ball Foot Rolling: 1 minute each side
Massage Ball Calf Massage: 1 minute each side
Kneeling Kettlebell Ankle Stretch (16 kg.): 1 minute each side
Dynamic Seated 90/90 (Hands): 12 reps each side
Assisted Hip Airplane: 10 reps each side
Side Plank + Hip Abduction: 12 reps each side
Dynamic Foam Roll Thoracic Extension (5 lbs. (2.5 lbs. + 2.5lbs.)): 2 minutes
Kettlebell Hip Opener (25 lbs.): 12 reps each side
Dynamic Deep Squat (Supported): 2 minutes
Hip Banded Distraction: 1 minute each side
Hip Banded Distraction: 1 minute each side
Activity Tracking:
Steps: 5,247 ~ 2.6 miles
Steps: 5,247 ~ 2.6 miles
Wednesday, February 16, 2022
Workout:
Mobility and Flexibility assessment
Mobility and Flexibility assessment
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 6,775 ~ 3.7 miles
Steps: 6,775 ~ 3.7 miles
Monday, February 14, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,621 ~ 4.1 miles
Steps: 8,621 ~ 4.1 miles
Friday, February 11, 2022
Warm-Up:
Stretch
Stretch
Workout:
Octane Fitness XT4700 Elliptical
5.06 miles
Octane Fitness XT4700 Elliptical
5.06 miles
Cool-Down:
Stretch
Stretch
Activity Tracking:
Steps: 9,947 ~ 4.9 miles
Steps: 9,947 ~ 4.9 miles
Wednesday, February 09, 2022
Workout:
Strictly Strength (Weight Training Circuit - Cardio/Strength/Flexibility)
Strictly Strength (Weight Training Circuit - Cardio/Strength/Flexibility)
Workout:
Surrender Yoga
Surrender Yoga
Activity Tracking:
Steps: 12,782 ~ 5.4 miles
Steps: 12,782 ~ 5.4 miles
Monday, February 07, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 9,094 ~ 4.2 miles
Steps: 9,094 ~ 4.2 miles
Sunday, February 06, 2022
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
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: 6,673 ~ 3.5 miles
Steps: 6,673 ~ 3.5 miles
Monday, January 31, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 7,779 ~ 3.7 miles
Steps: 7,779 ~ 3.7 miles
Saturday, January 29, 2022
Warm-Up:
Stretch
Stretch
Snowshoe Run:
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
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
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: 12,106 ~ 5.9 miles
Steps: 12,106 ~ 5.9 miles
Monday, January 24, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 9,794 ~ 4.7 miles
Steps: 9,794 ~ 4.7 miles
Saturday, January 22, 2022
Warm-Up:
Stretch
Stretch
HealthRider:
HealthRider with 50 lbs.
1,000 reps
HealthRider with 50 lbs.
1,000 reps
Cool-Down:
Stretch
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
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: 7,063 ~ 2.8 miles
Steps: 7,063 ~ 2.8 miles
Monday, January 17, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,542 ~ 4.0 miles
Steps: 8,542 ~ 4.0 miles
Sunday, January 16, 2022
Warm-Up:
Stretch
Stretch
Walk/Jog/Run:
1.77 miles
Treadmill with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Warm-Up: 2 minutes
1.77 miles
Treadmill with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Warm-Up: 2 minutes
Work Set: 5x
Walk: 3.0 mph for 1 minute
Jog: 4.5 mph for 2 minutes
Run: 6.0 mph for 1 minute
Cool-Down: 3 minutes
Cool-Down:
Stretch
Walk: 3.0 mph for 1 minute
Jog: 4.5 mph for 2 minutes
Run: 6.0 mph for 1 minute
Cool-Down: 3 minutes
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
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: 6,532 ~ 3.0 miles
Steps: 6,532 ~ 3.0 miles
Friday, January 14, 2022
Warm-Up:
Boxer Shuffle: 30 seconds
Knee Ups: 30 seconds
Heel Lifts: 30 seconds
Jumping Jacks: 30 seconds
Mountain Climbers: 30 seconds
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
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: 5,915 ~ 2.9 miles
Steps: 5,915 ~ 2.9 miles
Monday, January 10, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,556 ~ 3.9 miles
Steps: 8,556 ~ 3.9 miles
Saturday, January 08, 2022
Warm-Up:
Stretch
Stretch
Snowshoe Run:
3.05 miles
3.05 miles
Snowshoe Trail Run with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cool-Down:
Stretch
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
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: 10,108 ~ 4.7 miles
Steps: 10,108 ~ 4.7 miles
Thursday, January 06, 2022
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
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:
Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Cardio Kickboxing with Egg Weights - Knockout Set: 4 lbs. (2 lbs. + 2lbs.)
Activity Tracking:
Steps: 12,227 ~ 3.6 miles
Steps: 12,227 ~ 3.6 miles
Monday, January 03, 2022
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
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)
Shred Class (Weight Training Circuit - Cardio/Strength/Flexibility)
Activity Tracking:
Steps: 8,176 ~ 3.7 miles
Steps: 8,176 ~ 3.7 miles
Friday, December 31, 2021
Warm-Up:
Stretch
Crab Swings
Stretch
Crab Swings
Swings: 2x20(10+10)x20 kg.
Deadlifts: 2x5x144 lbs.
Deadlifts: 2x5x144 lbs.
Workout:
Snatches: 30(15+15)x6x16 kg.
Snatches: 30(15+15)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
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: 8,315 ~ 4.0 miles
Steps: 8,315 ~ 4.0 miles
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