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
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