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