Monday, October 30, 2023

Activity Tracking:
Steps: 6,065 ~ 3.2 miles

Sunday, October 29, 2023

Activity Tracking:
Steps: 5,085 ~ 2.7 miles

Saturday, October 28, 2023

Activity Tracking:
Steps: 5,509 ~ 2.9 miles

Friday, October 27, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 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: 1x20x140 lbs., 1x10x90 lbs. (right leg), 1x10x90 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x36 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.87 miles

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

Activity Tracking:
Steps: 6,468 ~ 3.4 miles

Thursday, October 26, 2023

Activity Tracking:
Steps: 5,736 ~ 3.0 miles

Wednesday, October 25, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 7,036 ~ 3.7 miles

Tuesday, October 24, 2023

Activity Tracking:
Steps: 6,040 ~ 3.2 miles

Monday, October 23, 2023

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

Workout:
Lateral Step Down: 2x20(10+10)x10 inch box
Single Arm Kettlebell Deadlift: 4x10x36 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 30(15+15) lbs.
Planks: 2x45 seconds
Side Planks: 2x45 seconds
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Hoist Roc-It Shoulder Press: 3x10x55 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.23 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.49 miles

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

Activity Tracking:
Steps: 12,494 ~ 7.2 miles

Sunday, October 22, 2023

Activity Tracking:
Steps: 5,592 ~ 2.9 miles

Saturday, October 21, 2023

Activity Tracking:
Steps: 6,573 ~ 3.4 miles

Friday, October 20, 2023

Activity Tracking:
Steps: 7,955 ~ 4.3 miles

Thursday, October 19, 2023

Activity Tracking:
Steps: 6,381 ~ 3.4 miles

Wednesday, October 18, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,742 ~ 3.0 miles

Tuesday, October 17, 2023

Activity Tracking:
Steps: 5,961 ~ 3.1 miles

Monday, October 16, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.28 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: 1x20x140 lbs., 1x10x90 lbs. (right leg), 1x10x90 lbs. (left leg)
Cybex Hip Abduction: 3x10x30 lbs.
Cybex Hip Adduction: 3x10x30 lbs.
Cybex Eagle NX Calf: 3x10x80 lbs.
Single Arm Kettlebell Deadlift: 4x10x36 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.49 miles

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

Activity Tracking:
Steps: 5,998 ~ 3.1 miles

Sunday, October 15, 2023

Activity Tracking:
Steps: 5,303 ~ 2.8 miles

Saturday, October 14, 2023

Activity Tracking:
Steps: 4,859 ~ 2.5 miles

Friday, October 13, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.26 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
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.24 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.25 miles

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

Activity Tracking:
Steps: 8,092 ~ 4.9 miles

Thursday, October 12, 2023

Activity Tracking:
Steps: 7,976 ~ 4.2 miles

Wednesday, October 11, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 6,898 ~ 3.6 miles

Tuesday, October 10, 2023

Activity Tracking:
Steps: 6,763 ~ 3.5 miles

Monday, October 09, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 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.
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.44 miles

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

Activity Tracking:
Steps: 8,306 ~ 4.3 miles

Sunday, October 08, 2023

Activity Tracking:
Steps: 5,815 ~ 3.0 miles

Saturday, October 07, 2023

Activity Tracking:
Steps: 5,256 ~ 2.8 miles

Friday, October 06, 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
Hoist Roc-It Chest Press: 3x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Run:
TechnoGym Treadmill:
15:00.0 1.22 miles maximum speed 6.0 mph

Bike:
TechnoGym Stationary Bike:
Level 1 Seat Position 16 20:00.0 8.36 miles

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

Activity Tracking:
Steps: 9,179 ~ 5.5 miles

Thursday, October 05, 2023

Activity Tracking:
Steps: 5,784 ~ 3.0 miles

Wednesday, October 04, 2023

Workout:
Surrender Yoga

Activity Tracking:
Steps: 5,761 ~ 3.0 miles

Tuesday, October 03, 2023

Activity Tracking:
Steps: 10,703 ~ 5.6 miles

Monday, October 02, 2023

Warm-Up:
TechnoGym Recumbent Bike:
5 minutes; 1.31 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.
Single Arm Kettlebell Deadlift: 4x10x32 kg.
Lateral Step Down: 2x20(10+10)x10 inch box
Hoist Roc-It Chest Press: 1x10x135 lbs., 1x10x115 lbs., 1x10x100 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
TechnoGym Shoulder Press: 3x10x30 lbs.

Bike:
TechnoGym Stationary Bike:
Levels 1,2,3 and 4 Seat Position 16 35:00.0 16.77 miles

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

Activity Tracking:
Steps: 4,934 ~ 2.6 miles

Sunday, October 01, 2023

Activity Tracking:
Steps: 5,699 ~ 3.0 miles

Saturday, September 30, 2023

Activity Tracking:
Steps: 5,146 ~ 2.7 miles