Activity Tracking:
Steps: 8,477 ~ 4.4 miles
Wednesday, November 26, 2025
Workout:
Surrender Yoga
Surrender Yoga
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,498 ~ 4.4 miles
Steps: 8,498 ~ 4.4 miles
Tuesday, November 25, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,489 ~ 3.9 miles
Steps: 7,489 ~ 3.9 miles
Monday, November 24, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,948 ~ 4.7 miles
Steps: 8,948 ~ 4.7 miles
Sunday, November 23, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 42 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 42 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 7,872 ~ 4.1 miles
Steps: 7,872 ~ 4.1 miles
Thursday, November 20, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,366 ~ 3.9 miles
Steps: 7,366 ~ 3.9 miles
Tuesday, November 18, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,708 ~ 4.6 miles
Steps: 8,708 ~ 4.6 miles
Monday, November 17, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Deadlifts: 1x10x104 lbs., 1x10x124 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
The ABench: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 10,727 ~ 5.6 miles
Steps: 10,727 ~ 5.6 miles
Sunday, November 16, 2025
Cold Water Dip:
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Lake Johanna:
Water temperature approximately 46 degrees.
Time: 15:00.0 minutes.
Activity Tracking:
Steps: 6,158 ~ 3.2 miles
Steps: 6,158 ~ 3.2 miles
Thursday, November 13, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,322 ~ 3.3 miles
Steps: 6,322 ~ 3.3 miles
Tuesday, November 11, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,303 ~ 4.3 miles
Steps: 8,303 ~ 4.3 miles
Monday, November 10, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 4x5x (-70) lbs.
Swings: 4x10x28 kg.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
Banded 'Rope Climb' Alternative: 2x5x heavy green band
Ground Zero Free Motion Abdominal: 3x10x60 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,991 ~ 4.7 miles
Steps: 8,991 ~ 4.7 miles
Friday, November 07, 2025
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Swings: 1x10x16 kg., 1x10x20 kg., 3x10x28 kg.
Banded 'Rope Climb' Alternative: 3x5x heavy green band
Deadlifts - speed - trap bar: 3x5x104 lbs.
Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,514 ~ 4.5 miles
Steps: 8,514 ~ 4.5 miles
Thursday, November 06, 2025
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,213 ~ 4.3 miles
Steps: 8,213 ~ 4.3 miles
Tuesday, November 04, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,730 ~ 4.6 miles
Steps: 8,730 ~ 4.6 miles
Friday, October 31, 2025
Warm-Up:
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Modified Airplane: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Knee on block, lower other knee to ground: 1x20(10+10)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Split Squat with foam roller against the wall: 2x20(10+10)
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Deadlifts: 1x10x94 lbs., 1x10x114 lbs., 3x5x154 lbs.
Farmer's Walk: 4 x 84 feet x 64(32+32) kg.
LifeFitness Signature Bosu VKR Leg Raise: 3x15
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,354 ~ 4.4 miles
Steps: 8,354 ~ 4.4 miles
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