Activity Tracking:
Steps: 5,723 ~ 3.1 miles
Friday, September 18, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 2x10x40(4x10) lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 2x10x40(4x10) lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 8,500 ~ 4.5 miles
Steps: 8,500 ~ 4.5 miles
Thursday, September 17, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,089 ~ 3.2 miles
Steps: 6,089 ~ 3.2 miles
Tuesday, September 15, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
Hammer Strength HD Air Bike:
Actual: 30:00.0
Total Distance: 6.54 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard, 2 minutes easy)
Cool-Down: 5 minutes
Hammer Strength HD Air Bike:
Actual: 30:00.0
Total Distance: 6.54 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard, 2 minutes easy)
Cool-Down: 5 minutes
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: 5,260 ~ 2.8 miles
Steps: 5,260 ~ 2.8 miles
Friday, September 11, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Cool-Down:
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,173 ~ 3.8 miles
Steps: 7,173 ~ 3.8 miles
Tuesday, September 08, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,184 ~ 4.3 miles
Steps: 8,184 ~ 4.3 miles
Monday, September 07, 2026
Warm-Up:
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard at level 5, 2 minutes easy at level 1)
Cool-Down: 5 minutes
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
Warm-Up: 5 minutes
Workout: 4x5 minutes: (3 minutes hard at level 5, 2 minutes easy at level 1)
Cool-Down: 5 minutes
Cool-Down:
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
Quadriceps Stretch
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,669 ~ 4.6 miles
Steps: 8,669 ~ 4.6 miles
Friday, September 04, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
TechnoGym Lower Back Bench - Thoracic Spine exercise: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Cool-Down:
Calf Stretch
TechnoGym Flexability Posterior
Quadriceps Stretch
Forward Fold
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Posterior
Quadriceps Stretch
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,506 ~ 3.9 miles
Steps: 7,506 ~ 3.9 miles
Thursday, September 03, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,791 ~ 3.1 miles
Steps: 5,791 ~ 3.1 miles
Friday, August 28, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Deadlifts: 1x5x104 lbs., 3x5x114 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x114 lbs.
Hammer Strength Assist Dip/Chin - Dips: 3x5x (-70) lbs.
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 7,696 ~ 4.0 miles
Steps: 7,696 ~ 4.0 miles
Thursday, August 27, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,870 ~ 3.1 miles
Steps: 5,870 ~ 3.1 miles
Tuesday, August 25, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,466 ~ 3.4 miles
Steps: 6,466 ~ 3.4 miles
Monday, August 24, 2026
Warm-Up:
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.36 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,942 ~ 5.2 miles
Steps: 9,942 ~ 5.2 miles
Friday, August 21, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x15 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x15 lbs.
Hoist Roc-It Chest Press: 3x10x115 lbs.
Hoist Roc-It Mid Row: 3x10x105 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 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: 6,707 ~ 3.5 miles
Steps: 6,707 ~ 3.5 miles
Thursday, August 20, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,713 ~ 3.5 miles
Steps: 6,713 ~ 3.5 miles
Tuesday, August 18, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,026 ~ 4.2 miles
Steps: 8,026 ~ 4.2 miles
Monday, August 17, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.42 miles
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.42 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,566 ~ 4.0 miles
Steps: 7,566 ~ 4.0 miles
Friday, August 14, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
The Arm Hauler: 2x10
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Life Fitness Leg Extension: 1x10x60 lbs., 2x20(10+10)x30 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 3x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 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: 8,631 ~ 4.5 miles
Steps: 8,631 ~ 4.5 miles
Thursday, August 13, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,269 ~ 4.3 miles
Steps: 8,269 ~ 4.3 miles
Tuesday, August 11, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,818 ~ 4.6 miles
Steps: 8,818 ~ 4.6 miles
Thursday, July 30, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,194 ~ 4.3 miles
Steps: 8,194 ~ 4.3 miles
Tuesday, July 28, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,478 ~ 3.4 miles
Steps: 6,478 ~ 3.4 miles
Monday, July 27, 2026
Warm-Up:
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Hoist Roc-It Leg Extension: 1x10x66 lbs., 2x20(10+10)x52 lbs.
Hoist Roc-It Leg Curl: 1x10x80 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x80 lbs.
Hammer Strength Row: 3x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Hoist Roc-It Leg Extension: 1x10x66 lbs., 2x20(10+10)x52 lbs.
Hoist Roc-It Leg Curl: 1x10x80 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x12.5 lbs.
Hammer Strength Chest Press: 3x10x80 lbs.
Hammer Strength Row: 3x10x80 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 6,877 ~ 3.6 miles
Steps: 6,877 ~ 3.6 miles
Friday, July 24, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Bike:
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.94 miles
True Fitness Apex Recumbent Elliptical (xRide):
Actual: 30:00.0
Total Distance: 5.94 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,353 ~ 4.4 miles
Steps: 8,353 ~ 4.4 miles
Thursday, July 23, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,871 ~ 3.1 miles
Steps: 5,871 ~ 3.1 miles
Tuesday, July 21, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,587 ~ 3.4 miles
Steps: 6,587 ~ 3.4 miles
Monday, July 20, 2026
Warm-Up:
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Life Fitness Leg Extension: 1x10x55 lbs., 2x20(10+10)x25 lbs.
Hoist Roc-It Leg Curl: 1x10x80 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x10 lbs.
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Life Fitness Leg Extension: 1x10x55 lbs., 2x20(10+10)x25 lbs.
Hoist Roc-It Leg Curl: 1x10x80 lbs., 2x20(10+10)x60 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x10 lbs.
Hammer Strength Chest Press: 3x10x75 lbs.
Hammer Strength Row: 3x10x75 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 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: 6,460 ~ 3.4 miles
Steps: 6,460 ~ 3.4 miles
Friday, July 17, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Cybex Hip Adduction: 3x10x45 lbs.
Cybex Hip Abduction: 3x10x45 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x7.5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Cybex Hip Adduction: 3x10x45 lbs.
Cybex Hip Abduction: 3x10x45 lbs.
Free Motion Genesis Total Glute/Hamstring - Glute Kickback: 2x20(10+10)x7.5 lbs.
Bike:
TechnoGym Stationary Bike:
Actual: 30:00.0
Total Distance: 12.76 miles
TechnoGym Stationary Bike:
Actual: 30:00.0
Total Distance: 12.76 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: 6,125 ~ 3.2 miles
Steps: 6,125 ~ 3.2 miles
Thursday, July 16, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 5,727 ~ 3.0 miles
Steps: 5,727 ~ 3.0 miles
Tuesday, July 14, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,542 ~ 3.4 miles
Steps: 6,542 ~ 3.4 miles
Monday, July 13, 2026
Warm-Up:
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Power Plate pro7: 1 minute, level 5
Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 4x5 (left,right,left,right)
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:
Hoist Roc-It Leg Extension: 1x10x78 lbs., 2x10(5+5)x52 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x10(5+5)x60 lbs.
Hoist Roc-It Glute Master: 3x10(5+5)x28 lbs.
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Hoist Roc-It Leg Extension: 1x10x78 lbs., 2x10(5+5)x52 lbs.
Hoist Roc-It Leg Curl: 1x10x100 lbs., 2x10(5+5)x60 lbs.
Hoist Roc-It Glute Master: 3x10(5+5)x28 lbs.
Hammer Strength Chest Press: 3x10x70 lbs.
Hammer Strength Row: 3x10x70 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Calf Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Forward Fold
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,125 ~ 4.3 miles
Steps: 8,125 ~ 4.3 miles
Thursday, July 09, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 7,141 ~ 3.7 miles
Steps: 7,141 ~ 3.7 miles
Tuesday, July 07, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,447 ~ 3.4 miles
Steps: 6,447 ~ 3.4 miles
Monday, July 06, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
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:
Goblet Squats: 3x10x16 kg.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Goblet Squats: 3x10x16 kg.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Hoist Roc-It Chest Press: 1x10x100 lbs., 1x10x115 lbs., 1x10x135 lbs.
Hoist Roc-It Mid Row: 1x10x105 lbs., 1x10x125 lbs., 1x10x145 lbs.
Ground Zero Free Motion Abdominals: 3x10x50 lbs.
Cybex Prestige Strength Back Extension: 3x10x75 lbs.
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 7,515 ~ 3.9 miles
Steps: 7,515 ~ 3.9 miles
Wednesday, July 01, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Hammer Strength Chest Press: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 lbs.
Hammer Strength Row: 1x10x70 lbs., 1x10x75 lbs., 1x10x80 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: 7,538 ~ 3.9 miles
Steps: 7,538 ~ 3.9 miles
Tuesday, June 30, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,420 ~ 3.9 miles
Steps: 7,420 ~ 3.9 miles
Thursday, June 04, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 8,484 ~ 4.4 miles
Steps: 8,484 ~ 4.4 miles
Tuesday, June 02, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,735 ~ 4.6 miles
Steps: 8,735 ~ 4.6 miles
Monday, June 01, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (left,right,left,right)
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (left,right,left,right)
Bike:
TechnoGym Stationary Bike:
Actual: 30:00.0
Total Distance: 11.94 miles
TechnoGym Stationary Bike:
Actual: 30:00.0
Total Distance: 11.94 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 9,074 ~ 4.7 miles
Steps: 9,074 ~ 4.7 miles
Friday, May 29, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Clamshell Exercise: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Clamshell Exercise: Power Systems Light Lime Green Resistance Band: 7-27 lbs. 2x20(10+10)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 8,744 ~ 4.6 miles
Steps: 8,744 ~ 4.6 miles
Sunday, May 24, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts (with support): 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 8,777 ~ 4.6 miles
Steps: 8,777 ~ 4.6 miles
Monday, May 18, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Curtsy Squat: 2x20(10+10)
Reverse Lunge: 2x20(10+10)
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Curtsy Squat: 2x20(10+10)
Reverse Lunge: 2x20(10+10)
Bike:
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Total Distance: 5.64 miles
Octane Fitness xR6000 Recumbent Elliptical Cross Trainer:
Total Distance: 5.64 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 5,650 ~ 3.0 miles
Steps: 5,650 ~ 3.0 miles
Friday, May 15, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Reverse Lunges: 2x20(10+10)
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts: 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Single Leg Romanian Deadlifts: 2x10(5+5)x20 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 6,786 ~ 3.5 miles
Steps: 6,786 ~ 3.5 miles
Monday, May 11, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x 6 lbs.
Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: Power Systems Medium Red Resistance Band: 9-34 lbs. 4x5 (left,right,left,right)
Run:
Octane Fitness LX8000 Lateral:
Total Distance: 1.55 miles
Octane Fitness LX8000 Lateral:
Total Distance: 1.55 miles
Cool-Down:
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Calf Stretch
TechnoGym Flexability Anterior
Forward Fold
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5
Activity Tracking:
Steps: 8,405 ~ 4.4 miles
Steps: 8,405 ~ 4.4 miles
Friday, May 08, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Runners Lunge: 4x5
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10x6 lbs.
Runners Lunge: 4x5
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Split Squats: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Split Squats: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 7,667 ~ 4.0 miles
Steps: 7,667 ~ 4.0 miles
Monday, May 04, 2026
Warm-Up:
Good Mornings with bar: 2x10
Alternating Superman: 2x10(5+5)
Good Mornings with bar: 2x10
Alternating Superman: 2x10(5+5)
Band Walk: X-Light Green Resistance Band: 2-4 lbs. 4x5 (forward,backward,forward,backward)
Lateral Band Walk: X-Light Green Resistance Band: 2-4 lbs. 4x5 (left,right,left,right)
Swings: 2x20(10+10)x20 kg.
Walk:
The Kettlebell Mile:
Actual: 38:02.0
Total Distance: 1.11 miles
Weight: 16 kg.
The Kettlebell Mile:
Actual: 38:02.0
Total Distance: 1.11 miles
Weight: 16 kg.
Cool-Down:
Calf Stretch
Forward Fold
Calf Stretch
Forward Fold
Activity Tracking:
Steps: 10,089 ~ 4.1 miles
Steps: 10,089 ~ 4.1 miles
Friday, May 01, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Reverse Lunges: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Reverse Lunges: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 7,223 ~ 3.8 miles
Steps: 7,223 ~ 3.8 miles
Thursday, April 30, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,535 ~ 3.4 miles
Steps: 6,535 ~ 3.4 miles
Tuesday, April 28, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 7,175 ~ 3.8 miles
Steps: 7,175 ~ 3.8 miles
Monday, April 27, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
Good Mornings with bar: 2x10x 6 lbs.
Free Motion Genesis Total Glute/Hamstring - Hip Abduction: 2x20(10+10)x5 lbs.
Row:
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
Concept2 PM5 Rowing Machine
Time: 40 minutes
Distance: 6,089 meters (3.78 miles)
Damper Setting: 5
Time: 40 minutes
Distance: 6,089 meters (3.78 miles)
Damper Setting: 5
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: 9,967 ~ 5.2 miles
Steps: 9,967 ~ 5.2 miles
Friday, April 24, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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:
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Reverse Lunges: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Deadlifts: 1x5x104 lbs., 3x5x124 lbs.
Reverse Lunges: 2x10(5+5)x30(15+15) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-65) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 7,823 ~ 4.1 miles
Steps: 7,823 ~ 4.1 miles
Thursday, April 23, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,882 ~ 3.6 miles
Steps: 6,882 ~ 3.6 miles
Tuesday, April 21, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,242 ~ 3.3 miles
Steps: 6,242 ~ 3.3 miles
Monday, April 20, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Bike:
TechnoGym Stationary Bike:
Total Distance: 11.38 miles
TechnoGym Stationary Bike:
Total Distance: 11.38 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: 6,517 ~ 3.4 miles
Steps: 6,517 ~ 3.4 miles
Friday, April 17, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 7,843 ~ 4.1 miles
Steps: 7,843 ~ 4.1 miles
Thursday, April 16, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,054 ~ 3.2 miles
Steps: 6,054 ~ 3.2 miles
Tuesday, April 14, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 6,747 ~ 3.5 miles
Steps: 6,747 ~ 3.5 miles
Monday, April 13, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Run:
Octane Fitness LX8000 Lateral:
Total Distance: 1.55 miles
Octane Fitness LX8000 Lateral:
Total Distance: 1.55 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: 8,394 ~ 4.4 miles
Steps: 8,394 ~ 4.4 miles
Friday, April 10, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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
Alternating Superman: 2x10(5+5)
Lateral Step Up: 2x20(10+10) x 12" box
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: 2x20(10+10)x75 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x70(35+35) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Booty Builder Platinum V4 Hip Thrust Machine: 3x10x70(35+35) lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-70) lbs.
Bear Crawl: 3x20 (10 forward + 10 backward)
Hollow Body Hold: 3x20 seconds; 30 seconds rest
Dead Hang: 3x20 seconds; 30 seconds rest
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: 9,216 ~ 4.8 miles
Steps: 9,216 ~ 4.8 miles
Thursday, April 09, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,439 ~ 3.4 miles
Steps: 6,439 ~ 3.4 miles
Tuesday, April 07, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,013 ~ 4.2 miles
Steps: 8,013 ~ 4.2 miles
Monday, April 06, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 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: 9,838 ~ 5.1 miles
Steps: 9,838 ~ 5.1 miles
Friday, April 03, 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:
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Bear Crawl: 3x10 (5 forward + 5 backward)
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Dead Hang: 3x15 seconds; 30 seconds rest
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Bear Crawl: 3x10 (5 forward + 5 backward)
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Dead Hang: 3x15 seconds; 30 seconds rest
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: 9,344 ~ 4.9 miles
Steps: 9,344 ~ 4.9 miles
Thursday, April 02, 2026
Workout:
Dynamic Stretch + Recovery
Dynamic Stretch + Recovery
Activity Tracking:
Steps: 6,922 ~ 3.6 miles
Steps: 6,922 ~ 3.6 miles
Tuesday, March 31, 2026
Workout:
Surrender Yoga & Meditation
Surrender Yoga & Meditation
Activity Tracking:
Steps: 8,734 ~ 4.6 miles
Steps: 8,734 ~ 4.6 miles
Monday, March 30, 2026
Warm-Up:
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Power Plate pro7: 1 minute, level 5
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.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Run:
Octane Fitness LX8000 Lateral:
Total Distance: 1.14 miles
Octane Fitness LX8000 Lateral:
Total Distance: 1.14 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: 8,613 ~ 4.5 miles
Steps: 8,613 ~ 4.5 miles
Sunday, March 29, 2026
Cold Water Dip:
Lake Johanna:
Water temperature approximately 44 degrees.
Time: 10:00.0 minutes.
Lake Johanna:
Water temperature approximately 44 degrees.
Time: 10:00.0 minutes.
Activity Tracking:
Steps: 6,234 ~ 3.3 miles
Steps: 6,234 ~ 3.3 miles
Friday, March 27, 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:
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Bear Crawl: 3x10 (5 forward + 5 backward)
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Dead Hang: 3x15 seconds; 30 seconds rest
Cybex Prestige Strength Leg Press: 1x20x125 lbs.
Cybex Prestige Strength Single Leg Press: 2x20(10+10)x75 lbs.
Hoist Roc-It Glute Master: 2x10(5+5)x38 lbs.
Push-Ups: 3x5
Hammer Strength Assist Dip/Chin - Pull-Ups: 3x5x (-75) lbs.
Bear Crawl: 3x10 (5 forward + 5 backward)
Hollow Body Hold: 3x15 seconds; 30 seconds rest
Dead Hang: 3x15 seconds; 30 seconds rest
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: 8,663 ~ 4.5 miles
Steps: 8,663 ~ 4.5 miles
Thursday, March 26, 2026
Workout:
Dynamic Stretch + Recovery
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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