Wednesday, August 30, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Workout:
Lateral Step Down: 2x20(10+10)x8 inch box
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.89 miles

Monday, August 28, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles

Strength:
LifeFitness Leg Extension: 1x20x40 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Lateral Step Down: 2x20(10+10)x8 inch box

Run:
TechnoGym Treadmill:
15:00.0 .95 miles maximum speed 5.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.27 miles

Friday, August 25, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.32 miles

Workout:
Lateral Step Down: 2x20(10+10)x8 inch box
Single Arm Kettlebell Deadlift: 4x10x24 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 .84 miles maximum speed 4.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.24 miles

Wednesday, August 23, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.34 miles

Strength:
LifeFitness Leg Extension: 1x20x40 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x125 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 17.29 miles

Monday, August 21, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.18 miles

Monday, August 14, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.36 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Bike:
TechnoGym Recumbent Bike:
Levels 1,2,3 and 4 Seat Position 16 10:00.0 2.96 miles

TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 25:00.0 11.22 miles

Sunday, August 13, 2023

Walk:
60-90 minutes EA-FA1
Actual: 1:20:24.0
3.10 miles

Trail Walk

Saturday, August 12, 2023

Walk:
60-90 minutes EA-FA1
Actual: 1:24:20.0
3.10 miles

Trail Walk

Friday, August 11, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.30 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.41 miles

Wednesday, August 09, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x20 kg.
Lateral Step Down: 2x20(10+10)x6 inch box

Run:
LifeFitness Elliptical:
2.26 miles

Monday, August 07, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.29 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x18 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.62 miles

Friday, August 04, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.24 miles

Strength:
LifeFitness Leg Extension: 1x20x35 lbs., 1x10x30 lbs. (right leg), 1x10x30 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x120 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x18 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.62 miles

Wednesday, August 02, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x18 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Run:
Octane Fitness XT4700 Elliptical:
4.26 miles

Monday, July 31, 2023

Strength:
LifeFitness Leg Extension: 1x20x30 lbs., 1x10x25 lbs. (right leg), 1x10x25 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x115 lbs., 1x10x75 lbs. (right leg), 1x10x75 lbs. (left leg)
Cybex Hip Abduction: 3x10x15 lbs.
Cybex Hip Adduction: 3x10x15 lbs.
Cybex Eagle NX Calf: 3x10x75 lbs.
Single Arm Kettlebell Deadlift: 4x10x18 kg.

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.66 miles

Friday, July 28, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 miles

Workout:
Lateral Step Down: 2x20(10+10)x6 inch box
Single Arm Kettlebell Deadlift: 4x10x16 kg.
Box Jump-Down: 1x10x6 inch box, 1x10x8 inch box
Box Jump-Down to Squat Jump: 1x10x8 inch box
Single Leg Box Jump-Down: 1x20(10+10)x6 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Planks: 2x30 seconds
Side Planks: 2x30 seconds

Bike:
TechnoGym Stationary Bike:
Levels 1,2, and 3 Seat Position 16 35:00.0 17.01 miles