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