Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,077 ~ 3.7 miles
Steps: 7,077 ~ 3.7 miles
Tuesday, March 24, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,454 ~ 3.4 miles
Steps: 6,454 ~ 3.4 miles
Monday, March 23, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Run:
Octane Fitness LX8000 Lateral:
Total Distance: 1.49 miles
Octane Fitness LX8000 Lateral:
Total Distance: 1.49 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,506 ~ 4.4 miles
Steps: 8,506 ~ 4.4 miles
Friday, March 20, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
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:
LifeFitness Seated Leg Press: 1x20x130 lbs.
LifeFitness Seated Single Leg Press: 3x20(10+10)x35 lbs.
Deadlifts: 3x5x104 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Farmer's Walk: 3 x 168(84) feet x 48(24+24) kg.
LifeFitness Seated Leg Press: 1x20x130 lbs.
LifeFitness Seated Single Leg Press: 3x20(10+10)x35 lbs.
Deadlifts: 3x5x104 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Farmer's Walk: 3 x 168(84) feet x 48(24+24) kg.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,824 ~ 4.6 miles
Steps: 8,824 ~ 4.6 miles
Thursday, March 19, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,786 ~ 3.6 miles
Steps: 6,786 ~ 3.6 miles
Tuesday, March 17, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,794 ~ 3.6 miles
Steps: 6,794 ~ 3.6 miles
Monday, March 16, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Run:
LifeFitness ARC Trainer:
Total Distance: 2.00 miles
LifeFitness ARC Trainer:
Total Distance: 2.00 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,417 ~ 4.9 miles
Steps: 9,417 ~ 4.9 miles
Friday, March 13, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
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:
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 3x20(10+10)x75 lbs.
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs.. 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs.. 1x10x85 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 3x20(10+10)x75 lbs.
Hammer Strength Chest Press: 1x10x75 lbs., 1x10x80 lbs.. 1x10x85 lbs.
Hammer Strength Row: 1x10x75 lbs., 1x10x80 lbs.. 1x10x85 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,297 ~ 4.3 miles
Steps: 8,297 ~ 4.3 miles
Tuesday, March 10, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,351 ~ 3.8 miles
Steps: 7,351 ~ 3.8 miles
Monday, March 09, 2026
Warm-Up:
Hip Hike: 1x20(10+10)
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Calf Stretch
Good Mornings with bar: 2x10
Forward Fold
Good Mornings with bar: 2x10
Quad Stretch
Hip Hike: 1x20(10+10)
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Calf Stretch
Good Mornings with bar: 2x10
Forward Fold
Good Mornings with bar: 2x10
Quad Stretch
Run:
LifeFitness ARC Trainer:
Total Distance: 2.04 miles
LifeFitness ARC Trainer:
Total Distance: 2.04 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,994 ~ 5.2 miles
Steps: 9,994 ~ 5.2 miles
Friday, March 06, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 2x20(10+10)x16 kg.
Good Mornings with bar: 2x10
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 2x20(10+10)x16 kg.
Good Mornings with bar: 2x10
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:
Dead Hang: 3x15 seconds; 30 seconds rest
Bear Crawl: 3x10 (5 forward + 5 backward)
Single Leg Romanian Deadlift: 3x10(5+5)x20 lbs.
Push-Ups: 3x5
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Dead Hang: 3x15 seconds; 30 seconds rest
Bear Crawl: 3x10 (5 forward + 5 backward)
Single Leg Romanian Deadlift: 3x10(5+5)x20 lbs.
Push-Ups: 3x5
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,404 ~ 4.9 miles
Steps: 9,404 ~ 4.9 miles
Thursday, March 05, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 10,527 ~ 5.5 miles
Steps: 10,527 ~ 5.5 miles
Tuesday, March 03, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,488 ~ 3.4 miles
Steps: 6,488 ~ 3.4 miles
Friday, February 27, 2026
Cold Water Dip:
Lake Johanna:
Water temperature approximately 34 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 34 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 5,477 ~ 2.9 miles
Steps: 5,477 ~ 2.9 miles
Thursday, February 26, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 2x20(10+10)x16 kg.
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 2x20(10+10)x16 kg.
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:
Swings: 2x5x16 kg., 2x5x20 kg.
Swings: 2x5x16 kg., 2x5x20 kg.
Swings: 20x5x24 kg.
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: 8,367 ~ 4.4 miles
Steps: 8,367 ~ 4.4 miles
Tuesday, February 24, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,877 ~ 3.6 miles
Steps: 6,877 ~ 3.6 miles
Tuesday, February 10, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
4.16 miles
4.16 miles
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,100 ~ 4.2 miles
Steps: 8,100 ~ 4.2 miles
Thursday, February 05, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,973 ~ 3.1 miles
Steps: 5,973 ~ 3.1 miles
Thursday, January 29, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Swings: 2x10(5+5)x16 kg., 2x10(5+5)x20 kg.
Workout:
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
Cybex Prestige Strength Leg Press: 1x20x100 lbs., 1x15x150 lbs., 1x10x200 lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x125 lbs., 1x10x145 lbs., 1x10x165 lbs.
Cybex Eagle NX Calf: 3x10x100 lbs.
Ground Zero Free Motion Abdominal: 3x10x50 lbs.
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: 9,004 ~ 4.7 miles
Steps: 9,004 ~ 4.7 miles
Tuesday, January 27, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,413 ~ 3.4 miles
Steps: 6,413 ~ 3.4 miles
Monday, January 26, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 3x20(10+10)x16 kg.
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Curtsy Squat: 2x20(10+10)
Horse Stance: 4x20 seconds, 20 seconds rest
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Side Bends: 3x20(10+10)x16 kg.
Run:
Norwegian 4x4 Intervals Workout:
10 minutes warm-up
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
5 minutes cool-down
Norwegian 4x4 Intervals Workout:
10 minutes warm-up
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
3 minutes recovery
4 minutes hard interval
5 minutes cool-down
TechnoGym Treadmill
Time: 40 minutes
Distance: 2.02 miles
Elevation (1.5% grade): 158 feet elevation
Time: 40 minutes
Distance: 2.02 miles
Elevation (1.5% grade): 158 feet elevation
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: 11,112 ~ 6.6 miles
Steps: 11,112 ~ 6.6 miles
Thursday, January 22, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
TechnoGym Treadmill:
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.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Assist Dip/Chin - Dips: 3x10x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Assist Dip/Chin - Dips: 3x10x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) 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: 10,074 ~ 5.3 miles
Steps: 10,074 ~ 5.3 miles
Tuesday, January 20, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,543 ~ 3.9 miles
Steps: 7,543 ~ 3.9 miles
Thursday, January 15, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Warm-Up:
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
TechnoGym Treadmill:
Walk backwards:
5 minutes, 2.0% incline, 0.12 miles, 13 feet elevation
Workout:
Swings: 2x10(5+5)x16 kg., 2x10(5+5)x20 kg.
Snatches: 10x10(5+5)x16 kg.
Swings: 2x10(5+5)x16 kg., 2x10(5+5)x20 kg.
Snatches: 10x10(5+5)x16 kg.
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: 8,472 ~ 4.4 miles
Steps: 8,472 ~ 4.4 miles
Tuesday, January 13, 2026
Warm-Up and Workout:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Modified Airplane: 1x20(10+10)
Suitcase Deadlift: 1x20(10+10)x18 kg.
Side Bends: 1x20(10+10)x18 kg.
Horse Stance: 4x20 seconds, 20 seconds rest
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Curtsy Squat: 2x20(10+10)
Alternating Superman: 2x10(5+5)
Modified Airplane: 1x20(10+10)
Suitcase Deadlift: 1x20(10+10)x18 kg.
Side Bends: 1x20(10+10)x18 kg.
Horse Stance: 4x20 seconds, 20 seconds rest
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,385 ~ 3.9 miles
Steps: 7,385 ~ 3.9 miles
Friday, January 09, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
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.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Lateral Step Up and Over: 3x20(10+10) x 10" box
Snatches: 3x10(5+5)x16 kg.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
TechnoGym Total Abdominal: 3x15x50 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Lateral Step Up and Over: 3x20(10+10) x 10" box
Snatches: 3x10(5+5)x16 kg.
Farmer's Walk: 3 x 168(84) feet x 56(28+28) kg.
TechnoGym Total Abdominal: 3x15x50 lbs.
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: 8,251 ~ 4.3 miles
Steps: 8,251 ~ 4.3 miles
Thursday, January 08, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,381 ~ 3.3 miles
Steps: 6,381 ~ 3.3 miles
Friday, January 02, 2026
Warm-Up:
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
Horse Stance: 4x20 seconds
Power Plate pro7: 1 minute, level 5
Hip Hike: 1x20(10+10)
Alternating Superman: 2x10(5+5)
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.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Assist Dip/Chin - Dips: 3x10x (-55) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Lateral Step Up and Over: 3x20(10+10) x 10" box
Swings: 3x10x28 kg.
The ABench: 3x15
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Curtsy Squat: 2x20(10+10)
Suitcase Deadlift: 1x20(10+10)x16 kg., 1x20(10+10)x18 kg., 1x20(10+10)x20 kg.
Side Bends: 3x20(10+10)x16 kg.
Hammer Strength Assist Dip/Chin - Dips: 3x10x (-55) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-55) lbs.
Lateral Step Up and Over: 3x20(10+10) x 10" box
Swings: 3x10x28 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: 7,900 ~ 4.1 miles
Steps: 7,900 ~ 4.1 miles
Wednesday, December 31, 2025
Workout:
Surrender Yoga
Surrender Yoga
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 9,435 ~ 4.9 miles
Steps: 9,435 ~ 4.9 miles
Tuesday, December 30, 2025
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 10,945 ~ 5.7 miles
Steps: 10,945 ~ 5.7 miles
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