Thursday, January 29, 2026

Workout:
Dynamic Stretch + Recovery

Warm-Up:
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.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5


Activity Tracking:
Steps: 9,004 ~ 4.7 miles
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Wednesday, January 28, 2026

Workout:
Surrender Yoga


Activity Tracking:
Steps: 6,997 ~ 3.6 miles
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Tuesday, January 27, 2026

Workout:
Surrender Yoga & Meditation


Activity Tracking:
Steps: 6,413 ~ 3.4 miles
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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.

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

TechnoGym Treadmill
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


Activity Tracking:
Steps: 11,112 ~ 6.6 miles
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Sunday, January 25, 2026

Activity Tracking:
Steps: 5,773 ~ 3.0 miles
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Saturday, January 24, 2026

Activity Tracking:
Steps: 6,342 ~ 3.4 miles
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Friday, January 23, 2026

Activity Tracking:
Steps: 6,142 ~ 3.3 miles
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Thursday, January 22, 2026

Workout:
Dynamic Stretch + Recovery

Warm-Up:
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

Cool-Down:
Stretch
TechnoGym Flexability Anterior
TechnoGym Flexability Posterior
Stretch
Power Plate pro7: 1 minute, level 5


Activity Tracking:
Steps: 10,074 ~ 5.3 miles
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Wednesday, January 21, 2026

Activity Tracking:
Steps: 7,596 ~ 4.2 miles
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Tuesday, January 20, 2026

Workout:
Surrender Yoga & Meditation


Activity Tracking:
Steps: 7,543 ~ 3.9 miles
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Monday, January 19, 2026

Activity Tracking:
Steps: 5,806 ~ 3.3 miles
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Sunday, January 18, 2026

Activity Tracking:
Steps: 6,072 ~ 3.2 miles
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Saturday, January 17, 2026

Activity Tracking:
Steps: 5,909 ~ 3.2 miles
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Friday, January 16, 2026

Activity Tracking:
Steps: 6,165 ~ 3.4 miles
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Thursday, January 15, 2026

Workout:
Dynamic Stretch + Recovery

Warm-Up:
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.

Cool-Down:
Stretch
TechnoGym Flexability Anterior
Stretch
TechnoGym Flexability Posterior
Power Plate pro7: 1 minute, level 5


Activity Tracking:
Steps: 8,472 ~ 4.4 miles
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Wednesday, January 14, 2026

Activity Tracking:
Steps: 5,362 ~ 3.0 miles
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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

Workout:
Surrender Yoga & Meditation


Activity Tracking:
Steps: 7,385 ~ 3.9 miles
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Monday, January 12, 2026

Activity Tracking:
Steps: 6,285 ~ 3.3 miles
Posted by at No comments:

Sunday, January 11, 2026

Activity Tracking:
Steps: 6,358 ~ 3.6 miles
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Saturday, January 10, 2026

Activity Tracking:
Steps: 5,953 ~ 3.1 miles
Posted by at No comments:

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

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 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


Activity Tracking:
Steps: 8,251 ~ 4.3 miles
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Thursday, January 08, 2026

Workout:
Dynamic Stretch + Recovery


Activity Tracking:
Steps: 6,381 ~ 3.3 miles
Posted by at No comments:

Wednesday, January 07, 2026

Activity Tracking:
Steps: 5,226 ~ 2.9 miles
Posted by at No comments:

Tuesday, January 06, 2026

Activity Tracking:
Steps: 7,061 ~ 3.9 miles
Posted by at No comments:

Monday, January 05, 2026

Activity Tracking:
Steps: 6,978 ~ 3.6 miles
Posted by at No comments:

Sunday, January 04, 2026

Activity Tracking:
Steps: 5,150 ~ 2.7 miles
Posted by at No comments:

Saturday, January 03, 2026

Activity Tracking:
Steps: 6,113 ~ 3.2 miles
Posted by at No comments:

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

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 (-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


Activity Tracking:
Steps: 7,900 ~ 4.1 miles
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Thursday, January 01, 2026

Activity Tracking:
Steps: 6,669 ~ 3.5 miles
Posted by at No comments:

Wednesday, December 31, 2025

Workout:
Surrender Yoga

Workout:
Dynamic Stretch + Recovery


Activity Tracking:
Steps: 9,435 ~ 4.9 miles
Posted by at No comments:

Tuesday, December 30, 2025

Workout:
Surrender Yoga & Meditation


Activity Tracking:
Steps: 10,945 ~ 5.7 miles
Posted by at No comments:

Monday, December 29, 2025

Activity Tracking:
Steps: 7,508 ~ 3.9 miles
Posted by at No comments:

Sunday, December 28, 2025

Activity Tracking:
Steps: 7,809 ~ 4.4 miles
Posted by at No comments:

Saturday, December 27, 2025

Activity Tracking:
Steps: 6,369 ~ 3.4 miles
Posted by at No comments:
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