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
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