Friday, September 29, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.27 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.20 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.85 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,897 ~ 4.8 miles

Thursday, September 28, 2023

Activity Tracking:
Steps: 5,279 ~ 2.8 miles

Wednesday, September 27, 2023

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

Strength:
LifeFitness Leg Extension: 1x20x50 lbs., 1x10x35 lbs. (right leg), 1x10x35 lbs. (left leg)
Hoist Roc-It Leg Curl: 1x20x100 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Prestige Strength Leg Press: 1x20x135 lbs., 1x10x85 lbs. (right leg), 1x10x85 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Kettlebell Deadlift: 2x10x48(24+24) kg.
Single Arm Kettlebell Deadlift: 2x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.59 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,745 ~ 3.0 miles

Tuesday, September 26, 2023

Activity Tracking:
Steps: 5,077 ~ 2.7 miles

Monday, September 25, 2023

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

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box x 20(10+10) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.17 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.17 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior

Activity Tracking:
Steps: 7,336 ~ 4.5 miles

Sunday, September 24, 2023

Activity Tracking:
Steps: 5,050 ~ 2.8 miles

Saturday, September 23, 2023

Activity Tracking:
Steps: 5,629 ~ 2.9 miles

Friday, September 22, 2023

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

Strength:
LifeFitness Leg Extension: 1x20x45 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: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.46 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Thursday, September 21, 2023

Activity Tracking:
Steps: 5,718 ~ 3.0 miles

Wednesday, September 20, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.22 miles

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 inch box
Single Leg Hop using TRX: 1x20(10+10)
Single Leg Lateral/Medial Hop over line: 1x20(10+10)
Step-Up: 1x20(10+10)x12 inch box
Planks: 2x45 seconds
Side Planks: 2x45 seconds

Run:
TechnoGym Treadmill:
15:00.0 1.14 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.21 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 7,124 ~ 4.4 miles

Tuesday, September 19, 2023

Activity Tracking:
Steps: 5,610 ~ 2.9 miles

Monday, September 18, 2023

Activity Tracking:
Steps: 5,187 ~ 2.7 miles

Sunday, September 17, 2023

Activity Tracking:
Steps: 5,117 ~ 2.7 miles

Saturday, September 16, 2023

Activity Tracking:
Steps: 7,374 ~ 3.9 miles

Friday, September 15, 2023

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

Strength:
LifeFitness Leg Extension: 1x20x45 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: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.91 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,039 ~ 2.6 miles

Thursday, September 14, 2023

Activity Tracking:
Steps: 5,300 ~ 2.8 miles

Wednesday, September 13, 2023

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

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 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 1.11 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.37 miles

Cool-Down:

Stretch

TechnoGym Flexability Anterior

TechnoGym Flexability Posterior

Stretch

Activity Tracking:
Steps: 7,049 ~ 4.3 miles

Tuesday, September 12, 2023

Activity Tracking:
Steps: 6,156 ~ 3.2 miles

Monday, September 11, 2023

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

Strength:
LifeFitness Leg Extension: 1x20x45 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: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 14.45 miles

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch

Activity Tracking:
Steps: 5,451 ~ 2.9 miles

Sunday, September 10, 2023

Activity Tracking:
Steps: 5,538 ~ 2.9 miles

Saturday, September 09, 2023

Activity Tracking:
Steps: 6,377 ~ 3.3 miles

Friday, September 08, 2023

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

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 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 1.10 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 7.96 miles

Activity Tracking:
Steps: 7,991 ~ 4.8 miles

Thursday, September 07, 2023

Activity Tracking:
Steps: 2,906 ~ 1.5 miles

Wednesday, September 06, 2023

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

Strength:
LifeFitness Leg Extension: 1x20x45 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: 1x20x130 lbs., 1x10x80 lbs. (right leg), 1x10x80 lbs. (left leg)
Cybex Hip Abduction: 3x10x20 lbs.
Cybex Hip Adduction: 3x10x20 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Lateral Step Down: 2x20(10+10)x10 inch box

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.76 miles

Activity Tracking:
Steps: 5,112 ~ 2.7 miles

Tuesday, September 05, 2023

Activity Tracking:
Steps: 4,371 ~ 2.3 miles

Monday, September 04, 2023

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

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x28 kg.
Box Jump-Down: 1x10x8 inch box, 1x10x10 inch box
Box Jump-Down to Squat Jump: 1x10x10 inch box
Single Leg Box Jump-Down: 1x20(10+10)x8 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 1.06 miles maximum speed 5.5 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.73 miles

Activity Tracking:
Steps: 8,546 ~ 5.1 miles

Sunday, September 03, 2023

Activity Tracking:
Steps: 4,817 ~ 2.5 miles

Saturday, September 02, 2023

Activity Tracking:
Steps: 6,926 ~ 3.6 miles

Friday, September 01, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 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 1.03 miles maximum speed 5.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.57 miles

Activity Tracking:
Steps: 10,903 ~ 6.3 miles