Lift It Hiit It Chest, Shoulders, Triceps

Wednesday, December 24

Lift It Hiit It Chest, Shoulders, Triceps

Lift It Hiit It Legs

Tuesday, December 23

BW Hip Thrusts - 3x20

Lift It Hiit It Legs

RWH HiiT Circuit Upper Body

RWH HiiT Circuit Upper Body

RWH HiiT Circuit Lower Body

RWH HiiT Circuit Lower Body

RWH Back, Biceps, Shoulders

Monday, December 15
RWH Back, Biceps, Shoulders

RWH Plyo HiiT One

Saturday, December 13
RWH Plyo HiiT One

RWH Chest, Shoulders & Triceps

Wednesday, December 10
RWH Chest, Shoulders & Triceps

RWH Low Impact HiiT #1

Tuesday, December 9
Cathe RWH Low Impact HiiT #1 & Bonus Abs #1

Lift It HiiT It Legs

Monday, December 8
Cathe Lift It HiiT It Legs

X37

Saturday, December 6
Cathe X10 - X37 Premix
* warm up
* Cardio blast
* Hi/lo
* Cool down

HoCo

Wednesday, December 3
Horizontal Conditioning, Vol 1

X52

Monday, December 1
Cathe X10 - X52 Premix
* Warm up
* Low impact
* Cardio blast
* Fat burning circuit
* Cool down & stretch

Glutes & Legs

Mobility warm up

Kneeling Band Hip Thrusts
3 x 20

Goblet squat
* 15, 12kg
* 12, 14kg
* 10, 16kg

Step up to rear lunge
- 14" step
* 15/15, 2x12lb
* 12/12, 2x15lb
* 8/8, 2x20lb

Walking lunge/RDL couplet
* 30 WL, 12kg
* 15 RDL, 28kg
* 24 WL, 14kg
* 15 RDL, 28kg
* 16 WL, 2x8kg
* 15 RDL, 28kg

X-Band walks
15/15 x

Jill Miller PAS for Runners

Power Kata

Friday, November 28
Combat 45 Power Kata

Kneeling Band Hip Thrusts
3 x 20

5K Snowshoe

Thursday, November 27
5K Snowshoe

BB Shoulders & Arms

Body Beast Bulk Shoulders
Body Beast Bulk Arms

Standing Band Hip Thrusts
4 x 20

Sage Rountree Sun Salutations

X10 & HoCo

Monday, November 24
Cathe X10 Hi/Lo
* warm up and workout

Horizontal Conditioning Vol 1
* workout

Sage Rountree Standing Stretches and Pigeon Sequence

Glutes & Legs

Mobility warm up


Bret Contreras Booty-Blasting Protocol
- used wide band
* 20 hip thrusts
* 45 sec rest
* 15 hip thrusts
* 45 sec rest
* 10 hip thrusts w/ 5 sec iso hold at end
* 20 sec rest
* 10 hip thrusts w/ 30 sec iso hold at end

Band pull thru
- green band
20 x 3

Goblet squat
* 15, 12kg
* 12, 14kg
* 8, 16kg

Step up to rear lunge
- 14" step
* 15/15, 2x12lb
* 12/12, 2x15lb
* 8/8, 2x20lb

Walking lunge/RDL couplet
* 30 WL, 10kg
* 15 RDL, 24kg
* 24 WL, 12kg
* 15 RDL, 24kg
* 16 WL, 14kg
* 15 RDL, 24kg

X-Band walks
15/15 x 2

Total Body

Mobility warm up

3 Rounds
* 20 BW hip thrusts
* 10 band pull throughout, green band

Body Beast Total Body, ~ 40 minutes

Sage Rountree Standing Stretches and Pigeon Sequence

Horizontal Conditioning Vol 1

Monday, November 17
Horizontal conditioning Volume 1, 45 minutes

Power Max

Friday, November 14
Cathe's Power Max, 60 minutes
* my party arms still look spastic

Horizontal Conditioning Volume 1

Thursday, November 13
Horizontal Conditioning Volume 1, 45 minutes
* lots of modifications

Combat Power HIIT 1

Wednesday, November 12
Combat Power HIIT 1, 30 minutes

Stretch

Afterburn & Yoga

Cathe Afterburn
* Full workout, but skipped the lunge/lat raise combo on last superset

Foam roll
YDL Hip Opening Flow #2, 20 min

3 Mile Run

Zombies, Run!
* Mission #3, "Distraction"
* ran 3 miles, walked .1
* ~ 40 minutes...meh

Fitness Blender 8 Minute Abs

YDL Gentle Hatha for Hips, 25 minutes

Combat 45 Power Kata

Wednesday, November 5
Combat 45 Power Kata

Foam roll and stretch

Abs & Stretch

Sunday, November 2
Amy Bento's Abs & Stretch
* First 25 minutes of abs
* First 20 minutes of stretch 

Swings & Floor Glutes

Short mobility warm up

Swings
12kg - 20sw x 1 (30)
16kg - 20sw x 1 (30)
20kg - 20sw x 5 (30)
20kg - 10sw x 10 (30)

Butt Bible Lower Vol 1, 20 min
* Instructor chatter is...interesting.

2:00 planks, nonstop, change type every :30

YDL Hip Opening Flow #1, 20 min

Swings & Yoga Core

Thursday, October 30
12kg - 20sw x 1
20kg - 20sw x 5 (30/30)

YDL HardCORE Yoga Mini Bootcamp, 20 min

Combat 60 Extreme Cardio Fighter

Sunday, October 26
Combat 60 Extreme Cardio Fighter, 60 minutes

Combat 45 Power Kata

Saturday, October 25
Combat 45 Power Kata, 45 minutes

Combat 30 Kickstart

Combat 30 Kickstart, 30 minutes
10 minutes yoga

Run & Yoga

Zombies, Run!
* Mission #2, "Lay of the Land"
* 2.53 miles, ~32 minutes

YDL Post Run Stretch  and Floe, 20 minutes

Ruthless & Yoga

Ruthless Hardcore Abs & Arms, 20 min
YDL Mini Flow & Restore, 20 min

BB Build: Legs

Saturday, October 18
Body Beast Build: Legs
* Did only one round of calves and added more abs

Ruthless Cardio & Sinister Swings

Friday, October 17
Ruthless Ringside, 20 min

Sinister Swings
* 20kg, 6 rounds
* 300 swings, 15 min

YDL Warming Detox Flow

Ruthless & Swings

Ruthless Hardcore Circuit
Swings: 20kg - 20 sw x 5 (30/30)
Foam roll and stretch

5K Run

Saturday, October 11
Zombies, Run! with chase mode enabled
* 3.2 miles, ran ~ 2.5 and walked the rest
* ~ 43 minutes

BB Bulk: Chest & Swings

Body Beast Bulk: Chest

Swings
* 16kg - 20sw/30 sec rest
* 20kg - 20sw/30 sec rest

Jill Miller PAS Cycling

5k Run

Tuesday, October 7
Zombie, Run! 5k
* Starter mission
* 3.2 miles, 42 min

Sage Rountree Sun Salutations

BB Bulk: Back & IMAX2

Body Beast Bulk: Back
IMAX2 - warm up, step/blasts 1, 4-10, cooldown

BB Bulk: Legs

Saturday, October 4
Body Beast Bulk: Legs
Jill Miller 10 minute Quick Fixes for low back, hips, feet & ankles
Foam roll and stretch

X10 Cardio Blast +

Sunday, September 28
Cathe X10 Cardio Blast, with a jump rope interval
* warm up
* Cardio Blast workout
* 100 jump ropes/30 sec rest x 3
* cool down

BB Build: Legs

Body Beast Build: Legs
Ruthless Performance Stretch and Yoga - first 12 min

Ruthless Cardio

Thursday, September 25
Ruthless Super Strength and Power
YDL HardCORE Yoga Boot Camp - first 12 min.

P90X Back & Biceps

Wednesday, September 24
P90X Back & Biceps

BB Bulk: Legs

Monday, September 22
Body Beast Bulk: Legs
Foam roll and stretch

BB Build: Chest/Tris & Ruthless Cardio

Body Beast Build: Chest/Tris
Ruthless Drip
Foam roll and stretch

Week in Acadia, a Bunch of Hikes

September 14-19
A bunch of hikes in Acadia National Park
* 9/14 - 3.5 miles moderate/strenuous
* 9/15 - 4.4 miles moderate
* 9/17 - 2 miles easy/moderate
* 9/18 - 4.5 miles easy
* 9/19 -1.5 miles easy

Ruthless Cardio

Ruthless Nitro Burn
Stretch

BB Build: Back/Bis & Cardio

Body Beast Build: Back/Bis
Ruthless Pure Willpower
Foam roll and stretch

BB Build: Legs

Mobility warm up

Body Beast Build: Legs
Jill Miller Stretch for Runners

Ruthless Cardio & Abs

Wednesday, September 3
Ruthless Killer 100s
Keith Weber KB Cardio - Core/Cooldown segment

BB Build: Chest/Tris

Body Beast Build: Chest/Tris

BB Legs & Yoga

Mobility warm up

Body Beast Build: Legs
Ruthless Performance Stretch and Yoga

BB Build: Shoulders & Ruthless Cardio

Saturday, August 30
Body Beast Build: Shoulders
Ruthless Speed, Power and Sweat

BB Build: Legs

Wednesday, August 27
Mobility warm up

Body Beast Build: Legs
* Wicked humid; lowered weight for a few exercises

BB Build: Back/Bis

Body Beast Build: Back/Bis
Foam roll and short stretch

BB Tris & Ruthless Cardio

Body Beast Build: Tris only
Ruthless Lunatic Intervals
Jill Miller Post-Athletic Stretch for Swimmers

BB Build: Legs & Chest

Mobility warm up

Hip thrusts - 3 x 20 @ 60lbs
Body Beast Build: Legs
Body Beast Build: Chest only

Foam roll and stretch

BB Build: Shoulders & Cardio

Wednesday, August 20
Body Beast Beast Cardio & Abs
Stretch

 

Thursday, August 21
Body Beast Build: Shoulders
Hip thrusts. - 3x20 @ 60lbs

BB Build: Back/Bis

Body Beast Build: Back/Bis
YDL Lunar Flow

BB Build: Legs

Mobility warm up

Hip thrusts - 1 x 20/15/10 @ 60lb

Body Beast Build: Legs

BB Build: Chest/Tri

Foam roll, short mobility warm up

Body Beast Build: Chest/Tri
Stretch

Afterburn

Tuesday, August 12
Cathe Afterburn Intervals 6-10 Express premix

X10

Cathe's X10 - X38 premix, low impact and step, 38 minutes

Legs & Glutes

Foam roll and mobility warm up

Hip thrusts w/ 3 count hold - 3 x 12 @ 85lb
Squats - 3 x 10 @ 83lb, 12" box
RDL - 3 x 12 @ 95lb
Kneel/knee/stand/stand - 1 x 10/10 @ 10kg; very uncomfortable on my knees, even with a thick mat
Walking lunges- 2 x 20 @ 12kg goblet
X-band walks - 2 x 20, blue band

Afterburn with a Kettlebell Finisher

Wednesday, August 6
Cathe Afterburn, Intervals 1-5 Express premix, 30 min

Keith Weber Extreme Kettlebell Cardio, Swing and Abs segments, 20 min

Legs & Glutes Short Workout

Tuesday, August 5
Foam roll and mobility warm up

Hip thrusts - 3 x 15 @ 75lbs
Squats - 3 x 12 @ 83lbs
RDL - 3 x 12 @ 95lbs

Ruthless

Ruthless Fast-Slow Burn Circuit, 20 min
Ruthless Ringside, 20 min

One Bell

Short mobility warm up

Tracy's "One Bell" workout from 12/17/11
* Used 14kg bell
* Put my own twist on 5th rotation

warm up
10 tr, 10 2hd, 10 tr, 10 2hd = 2 min (40 reps 15/15)

1st rotation (equal work/rest)
10 tr x 4 sets (40 reps, 15/15)
40 2 hd sw x 1 ( 40 resp, 1 min/30)

2nd rotation
1/2 sw ladder x 4 sets (40 reps total, 15/15)
40 tr x 1 set (40 reps, 1 min/30)

3rd rotation
5/5 1 hd sw x 4 sets (40 reps total, 15/15)
1/2 sw ladder x 4 x 1 set (40 reps, 1 min/30 sec)

4th rotation
10 one hd sw x 4 sets (2 sets R, 2 sets L, 40 reps total 15/15)
5/5 1 hd sw x 4 x 1 set (1 min/1 min sec)

5th rotation
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l (60 reps, 30 rest)
Repeat ^^^ (60 reps, 30 rest)
10 2 hd + 10 tr + 1/2 sl + 5/5 + 10r + 10l + 5/5 + 1/2 sl + 10 tr + 10 2 hd (100 reps, 30 rest)
20 tr (20 reps)

50 BW hip thrusts
20 BW glute bridges

X10

Cathe's X10 - X41 Premix, Low Impact and Fat Burning Cardio

50 BW hip thrusters
40 BW glute bridges

Legs & Glutes

Wednesday, July 30
Foam roll and mobility warm up

Hip thrusts - 3 x 20 @ 65lb
Squats - 3 x 12 @ 73lb
RDL - 1 x 20 @ 85lb; 2 x 10 @ 95lb
Walking lunges- 3 x 20 @ 12kg goblet
Side lunges - 1 x 15/15, 1 x 10/10 @ 10kg 
Plank 60 sec
Side plank 30 sec/30 sec

Foam roll and stretch

IMAX 2

IMAX 2 - All of it, as-is

50 BW hip thrusts
30 BW glute bridges

Foam roll and stretch

Ruthless

Foam roll and short mobility warm up

Ruthless Rip 10s, 20 min
* Took breaks at 13:00 and 6:00 remaining
* Gradually regressed to Rip 8s, 7s, 5s...

Ruthless Hardcore Abs & Arm
* First 15:00

50 hip thrusts
20 glute bridges

Foam roll and short stretch

Legs & Glutes

Foam roll and mobility warm up

Hip thrusts - 1 x 20 @ 45lb; 2 x 20 @ 65lb
Squats - 3 x 12 @ 63lb
RDL - 3 x 20 @ 75lb
Step ups - 3 x 10/10 @ 12kg goblet
Kettlebell swings - 10 x 10 @ 20kg, 15 sec rest between sets 
Clams - 1 x 30/30

Foam roll

AOS Providence w/ Subs

Monday, July 21
AOS Providence, with a few subs

R1 - Swings 12kg
R2 - LCC 12kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 12kg
R5 - One leg DL 12kg
R6 - Band assisted pull ups 8/5/3 plus 2 chin ups(sub)
R7 - LCC & Press 12kg
R8 - Flip & squat 12kg
R9 - Tactical lunges 12kg
R10 - BW Hip thrusts (sub)
R11- Figure 8 to hold 12kg
R12 - Seated press 12kg
R13 - One arm row 16kg
R14 - Pledge planks/knee to elbow planks/crunches

Bonus - 40 snatches, 12kg

Foam roll & stretch

LB Strength, Cardio & Core

Mobility warm up

Hip thrust - 3 x 20; 45lb
Squat - 1 x 10 @ 53lb; 1x 10 @ 73lb; 3 x 5 @ 83lb
Deadlift - 1 x 10 @ 95lb; 1 x 10 @ 115lb; 3 x 5 @ 135lb

Befit Cardio Decades Dance w/ Billy Blanks Jr., 15 minutes

YDL HardCore Yoga Mini Boot Camp, 25 minutes

AOS Providence

Friday, July 18
AOS Providence, with a few subs

R1 - Swings 12kg
R2 - LCC 12kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 12kg
R5 - One leg DL 12kg
R6 - Band assisted pull ups 7/5/3 (sub)
R7 - LCC & Press 12kg
R8 - Flip & squat 12kg
R9 - Tactical lunges 12kg
R10 - BW Hip thrusts (sub)
R11- Figure 8 to hold 12kg
R12 - Seated press 12kg
R13 - Two arm row 2 x 12kg (sub)
R14 - Abs 8kg

Foam roll

Glutes & Legs

Mobility warm up

Hip thrusts - 3 x 20; 40lbs
Squats - 3 x 10; 53lbs
RDL - 3 x 15; 68lbs
Walking lunges - 1 x 20; 2 x 8kg racked/2 x 20; 1 x 8kg goblet
Step Ups - 3 x 10/10; BW
X-Band walks - 2 x 20/20; blue band

Sun salutations, half pigeon, planks

Hip Hop Abs

Hip Hop Abs Total Cardio Burn, 30 min.

40 BW hip thrusts
30 plank salutes

Workout A (Weeks 5-8)

Warm up: foam roll, Samson stretch, WGS, supine twist with leg ext, bird dogs, glute pulse, side lunges

Strong Curves Bootyful Beginners Week 5-8
Workout A
A1: BW hip thrust - 3 x 20
A2: Ring rows - 3 x 10
B1: Step up/reverse lunge - 3 x 10/10, 16" box
B2: Barbell bench press - 3 x 12, 53#
Barbell RDL - 1 x 5, 90# (too heavy); 3 x 20, 65#
Side lying abduction - 1 x 25/25
Elevated plank - 1 x 45s, 6"
Side plank - 1 x 20s/20s

Sun Salutations

Cardio

Tuesday, July 1
Ruthless Nitro Burn, 20 minutes
Zumba Dance Hip Hop segments, ~10 minutes

Sun Saluations & foam roll

SC Workout A

Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs

SC Workout A
A1: Glute bridge - 15kg bar, 3 x 15
A2: One arm rows - 14kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 10kg, 3 x 12

DB Romanian RDL - 2 x 12kg, 1 x 15, 2 x 12
Side lying hip raise - 1 x 20/20
Plank - 45 sec
Side plank - 30 sec each side

Foam roll and stretch

Zumba...yes, Zumba

Zumba (from the app) short class, plus some Hip-Hop add ons, 35 minutes

Grokker Yoga for Athletes: Agility & Balance, first 25 minutes

SC Workout C

Wednesday, June 25
Warm up: foam roll, Samson stretch, WGS, spinal twist w/ leg ext, bird dog, side lunges

SC Workout C
A1: Glute march - 3 x 10/10
A2: Ring rows - 3 x 10

B1: BW squat - 3 x 20
B2: Incline press - 3 x 10, 2x10kg KB

BW SL RDL - 3 x 10/10
X-band walks - 1 x 20/20, blue band
RKC plank - 1 x 40 sec
DB chops - 1 x 20/20, 15# DB

foam roll

Yoga

Tuesday, June 24
YDL Forrest-Fusion Flow, 20 minutes
Kundalini Tune Up for Headaches, 5 minutes

SC Workout B

Monday, June 23
Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs, straight leg glute pulses, YTW, 180 degree lunges

A1: Elevated single leg glute bridge - 3 x 12/12
A2: Band assisted pull up (large band) - 3 x 6

B1: BW Step Ups - 3 x 20/20
B2: DB Military press - 2x10kg, 3 x 8

Swiss ball back extension - 3 x 15
Side lying clam - 1 x 20/20
Crunches - 1 x 30
Side crunches - 1 x 25/25


foam roll & stretch

SC Workout A

Warm up: foam roll, Samson stretch, world's greatest stretch, spinal twist w/ leg extension, bird dogs, quadruped bent leg raise, 180 degree lunges

SC Workout A
A1: Bodyweight glute bridge - 3 x 20
A2: One arm rows - 14kg, 3 x 10

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 10kg, 3 x 10

DB Romanian RDL - 2 x 10kg, 3 x 20
Side lying hip raise - 1 x 20/20
Plank - 45 sec
Side plank - 30 sec each side

Sage Sun Salutations

Ruthless Tabata & Yoga

Ruthless Tabata Sweat, 20 minutes

YDL Moon Salutations, 20 minutes

SC Workout C

Tuesday, June 17
Warm up: foam roll, spinal twist w/ leg ext, bird dog, clams, 180 lunges, YTW

SC Workout C
A1: Glute march - 3 x 10/10
A2: Ring rows - 3 x 10

B1: BW squat - 3 x 20
B2: Incline press - 3 x 10, 2x10kg KB

BW SL RDL - 3 x 10/10
X-band walks - 1 x 20/20, blue band
RKC plank - 1 x 35 sec
DB chops - 1 x 15/15, 15# DB

foam roll

Yoga & Pilates

Sunday, June 15
Core Yoga, 20 minutes
Grokker Intermediate Pilates Class, ~ 40 minutes

SC Workout B

My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges

A1: Elevated single leg glute bridge - 3 x 10/10
A2: Band assisted pull up (large band) - 3 x 6

B1: BW Step Ups - 3 x 15/15
B2: DB Military press - 2x8kg, 3 x 12

Swiss ball back extension - 3 x 12
Side lying clam - 1 x 20/20
Crunches - 1 x 30
Side crunches - 1 x 20/20

10 minute stretch

SC Workout A

Wednesday, June 11
My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges, 50 KB swings (16kg)

SC Workout A
A1: Bodyweight glute bridge - 3 x 20
A2: One arm rows - 12kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 20lb, 3 x 10

DB Romanian RDL - 2 x 20lb, 3 x 15
Side lying hip raise - 1 x 15/15
Plank - 30 sec
Side plank - 20 sec each side

YDL Hip Opener #2, 20 min
Foam roll

SC Workout C

Monday, June 9
My warm up: Samson stretch, world's greatest stretch, spinal twist w/ leg extension, side lying hip abduction, bird dogs, YTW, 180 degree lunges, 50 KB swings (16kg)

SC Workout C
A1: Glute March - 3 x 10/10
A2: Band Rows - 3 x 12, green band, change to ring rows next workout

B1: BW Squats - 3 x 20
B2: Incline Press - 3 x 12, 2x20# DB

BW Single leg RDL - 1 x 12/12, 2 x 10/10
X-Band Walks - 1 x 15/15, blue band
RKC Plank - 30 sec
Dumbbell chops - 1 x 10/10, 15# DB

YDL Yoga for Cyclists, 20 min.

SC Workout B

Workout B warm up

A1: Elevated single leg glute bridge - 3 x 15/15
A2: Band assisted pull up (large band) - 3 x 5

B1: BW Step Ups - 3 x 15/15
B2: DB Military press - 2x20lb DB, 1 x 8; 2x8kg, 2 x 12

Swiss ball back extension - 3 x 10
Side lying clam - 1 x 15/15
Crunches - 1 x 25
Side crunches - 1 x 15/15

29 minutes yoga

Starting Strong Curves - Week 1

Friday, June 6
SC Warmup for workout A

Strong Curves Beginner Program
Week 1
A1: Bodyweight glute bridge - 20/15/15
A2: One arm rows - 12kg, 3 x 12

B1: Bodyweight box squat - 3 x 20
B2: DB bench press - 2 x 20lb, 3 x 10

DB Romanian RDL - 2 x 20lb, 3 x 10
Side lying hip raise - 1 x 15/15
Plank - 30 sec
Side plank (knees) - 20 sec each side

10 minutes yoga stretching

Ruthless & Yoga

Wednesday, June 4
Ruthless Drip

Grokker Free Your Spine: Thoracic

Yoga

Tuesday, June 3
Grokker Yoga Butt - 45 minutes

Kickbox

Monday, June 2
Grokker Cardio Kickboxing Stacker, 25 minutes

10 minutes of stretching

Walk & Pilates

Sunday, June 1
2 mile walk

Grokker Introductory Pilates Class, 25 minutes

Swings & Ruthless Core

Thursday, May 30
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
20kg; 3 Rounds
* 10 sw (15)
* 20 sw (30)
* 30 sw (45)
* 40 sw (1:00)
20kg; 25 sw (35) x 4
= 450 total swings

Ruthless Core and Flex, ~ 20 minutes

20 minutes stretching and foam rolling

Hip Helpers

Wednesday, May 28
Jill Miller Hip Helpers, first 45 minutes

Swings, TGU & Core Yoga

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
5 Rounds
* 24kg; 10 sw (30)
* 28kg; 10 sw (30)
rest 1:00 then 24kg; 10 sw x 5 (15)

TGU
14kg; 5l/5r alternating, nonstop

YDL HardCORE Yoga Mini Boot Camp, no weights, 20 minutes
Foam roll

Shoulder Shape Up

Monday, May 26
Jill Miller's Shoulder Shape Up, ~45 min

TGU, Swings & Ruthless

Sunday, May 25
Mobility warm up

TGU - 14kg; 3l, rest :30, 3r

Swings
16kg; 10 sw x 5 (15)
24kg; Top of each minute 15 sw x 10

Ruthless Ringside

Jill Miller Post-Athletic Stretch for Swimmers

Run & Yoga

Run/walk intervals - in the soggy yard
* 5:00/1:00 x 4
* a little more than 1.5 miles

YDL Yoga for Runners #1, 20 minutes

Yoga

Grokker Arm Balances: Crow Pose, 42 minutes

Yoga

Bryan Kest Power Yoga 1, ~ 50 minutes

Swings & TGU

Thursday, May 1
Mobility warm up

Swings
16kg, 10 sw x 5 (15)

10 Rounds - untimed
* 28kg, 10 sw
* 14kg, TGU 1l/1r

YDL Baptiste Power Yoga #3, 20 minutes

AOS Providence

AOS Providence, with a few subs
* Used 12kg, except for abs
R1 - Swings
R2 - LCC
R3 - Chest press
R4 - Squats - racked & goblet (sub)
R5 - One leg DL
R6 - Windmills (sub)
R7 - LCC & Press
R8 - Flip & squat
R9 - Tactical lunges
R10 - TGU
R11- Figure 8 to hold
R12 - Seated press
R13 - One arm row
R14 - Abs, 10kg

Snatch challenge - 50 total (25/25)


Sage Sun Salutations & foam rolling

Swings

Mobility warm up

Swings
16kg, 10 sw x 5 (15)

5 Rounds - rest as much as needed
* 28kg, 10 sw
* 24kg, 15 sw
* 28kg, 5 goblet squats - tough!

5 Rounds - rest as needed
* 28kg, 10 sw
* 24kg, 15 sw

10 minutes yoga stretching

Yoga

Friday, April 18
YDL 30 minute flow

Saturday, April 19
Walk, 2.5 miles

YDL Qi Yoga Flow 1, 45 minutes

Swings

Mobility warm up

Swings
16kg, 10 sw x 5 (15)
28kg, 5 sw test (30)
10 sw x 10 (30)
1:00 rest
24kg, 20 sw x 5 (30)
1:00 rest
20kg, 40 sw x 5 (30)

Sun Salutations

AOS Providence

AOS Providence, with a few subs

R1 - Swings 14kg
R2 - LCC 14kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 14kg
R5 - One leg DL 14kg
R6 - Windmills (sub) 12kg
R7 - LCC & Press 12kg
R8 - Flip & squat 14kg
R9 - Tactical lunges 14kg
R10 - Biceps curls, 2x15lb dumbbells
R11- Figure 8 to hold 14kg
R12 - Seated press 12kg
R13 - One arm row 14kg
R14 - Abs 10kg

Snatch challenge, 14kg, 25l/25r

Yoga Eoin Blissology for Zappos, 20 minutes 

Cathe X10

Tuesday, April 8
Cathe X10 - X49 Premix (step, low impact and cardio blast)
* used same weights as Cathe and crew

Swings & Afterburn

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
6 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)

Afterburn, Single premix, intervals 1-10, ~30 minutes

Sage Rountree Sun Salutations, Pigeon Sequence, foam roll

Skiing, Swings & Core

Tuesday, April 1
Skiing

Wednesday, April 2
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
10 Rounds - 24kg
* 10 sw (30)
* 15 sw (30)

YDL HardCore Yoga Mini Boot Camp, 20 minutes

Swings & Kettlebell Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 10 sw x 10 (30)

5 Rounds - 12kg
* Swings 7r/7l
* Squat thrusts 7
* Snatches 7r/7l
* Mtn climbers 7
* Cleans 7r/7l
* Thrusters 7r/7l
* Walkouts

- Rest as little as possible between sets, but enough to keep perfect form
- 45 sec rest between rounds
~ 34 minutes

YDL Gentle Hatha for Hips, Sage Reclining Twists, foam roll

Skiing, Swings & Ruthless

Thursday, March 27
Went skiing

Saturday, March 29
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
Rest extra 30 sec
24kg; 20 sw x 5 (30)
Rest extra 30 sec
24kg; 15 sw x 5 (30)
24kg; 10 sw x 5 (15)

Ruthless Horizontal Circuit

Sun Salutations and foam roll

Ruthless

Tuesday, March 25
Short mobility warm up

Ruthless Wicked Lower Body (20 min) and Core & Flex (20 min)

Swings & Back Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 10 sw x 10 (15)

Back Circuit - rest as much as needed
A1: Pull up (small band assist) - 3 x 3
A2: Towel rows - 3 x 10; 20kg
B1: Ringrows - 3 x 8
B2: One arm rows - 3 x 10r/10l; 14kg

Sage Rountree Core and More, foam roll

Swings & Metcon

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
rest extra 30 sec
24kg; 15 sw x 10 (30)
rest extra 30 sec
24kg; 10 sw x 10 (30)

Ruthless Hardcore Circuit

Yoga, 20 minutes

Yoga

YDL HardCORE Yoga Mini Bootcamp w/ Weights, 20 minutes
* Didn't use weights

YDL Yoga for Weight Loss, 20 minutes
Foam roll

Swings & TGU

Friday, March 21
Mobility warm up

Swings
16kg; 10 sw x 10 (15)
1:00 rest
20kg; 10 sw x 10 (15)
1:00 rest
24kg; 15 sw x 10 (30)
24kg; 10 sw x 5 (15)

TGU
14kg; 3r/3l alternating

Jill Miller Low Back Quick Fixes, plus extra stretching and foam rolling

Plyometrics

P90X Plyometrics

YDL Evening Wind Down

Swings & Back Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 20 sw x 5 (45)
24kg; 10 sw x 10 (15)

Back Circuit - rest as much as needed
A1: Pull up (small band assist) - 3 x 3
A2: Towel rows - 3 x 10; 20kg
B1: Chin up (small band assist) - 3 x 3
B2: One arm rows - 3 x 10r/10l; 14kg

Sage Rountree Core and More, Pigeon Sequence

Swings & Upper Body Circuit

Mobility warm up

Swings
16kg; 10 sw x 5 (15)

10 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)
- Extra 30 sec rest between rounds 5 and 6
250 swings

Upper Body Circuit
* rest as much as needed
A1: Double C&P - 3 x 8; 2x10kg
A2: Push ups (knees) - 3 x 10
B1: Windmills - 3 x 5l/5r; 10kg
B2: Triceps Dips - 3 x10

Sun Salutations

Skiing, Swings & More

Friday, March 14 - Skiing

Saturday, March 15
Mobility warm up

Swings
16kg; 10 sw x 5 (15)
24kg; 15 sw x 10 (30)
24kg; 10 sw x 10 (15)

3 Rounds
* 5 Pull ups w/ band
* 10r/10l one arm row, 14kg

Sage Sun Salutations

Swings

Mobility warm up

Swings
16kg; 10 sw x 5 (15)

5 Rounds - 24kg
* 10 sw (30)
* 15 sw (30)
* 25 sw (1:00)
= 250 swings

YDL Short & Sweet Flow

Swings, Jerks & Push Presses

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50
24kg; 15sw x 10 (30) = 150
24kg; 10sw x 10 (15) = 100

Jerk Hold Ladder
16kg; 5 sec hold at top, 5 sec hold in rack
* 5r/(15)/5l/(30)
* 4r/(15)/4l/(30)
* 3r/(15)/3l/(30)
* 2r/(15)/2l/(15)
* 1r/1l

Push Press Hold Ladder
14kg; 5 sec hold at top, 5 sec hold in rack
* 5r/5l (30)
* 4r/4l (30)
* 3r/3l (30)
* 2r/2l
*1r/1l

Sage Pigeon Sequence

Yoga

YDL The Fearless Heart, 35 minutes

Swings

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50 swings

5 Rounds - 24kg
* 10 sw (15)
* 15 sw (30)
Rest extra :30 and repeat, then
Rest extra 1:30 and repeat again
= 375 swings

YDL Gentle Hatha for Hips, first 15 minutes

AfterBurn

Cathe's AfterBurn
* whole thing

Sage Standing Stretches

Swings & Cardio Circuit

Mobility warm up

Swings
16kg; 10sw x 5 (15) = 50 swings
24kg; 15sw x 15 (30) = 225 swings

BeFit in 30 Extreme
Total Body Fat Loss Level 1, 20 minutes

Atletica

Atletica
Warm up
Series 1 - used kettlebells
* 12kg/12kg/8kg/12kg
* 12kg/12kg/8kg/10kg
Series 2 - dumbbells
* 12lb/12lb/2x5lb
* 10lb/12lb/2x5lb
Series 3
* 10lb on rows, both sets
Skipped series 4

Sun Salutations

IMAX2 & Yoga

IMAX2
Warm up and intervals 1, 4-10 complete

YDL Power Forrest Fusion Flow, 20 minutes
* fun and fast moving.

Mixed Bag...a Little Heavy

Mobility warm up

Squats
43; 1 x 5
63; 1 x 5
83; 3 x 5

Swings
16kg; 10 sw x 3 (15)
20kg; 10 sw x 3 (15)

24kg; 20 sw x 5 (30)
Rest 2:00
24kg; 25 sw x 4 (1:00)

Snatches
16kg; 3r/3l x 10 (30)

YDL Yoga for Runners #1

Yoga

YDL Qi Yoga 1, 45 minutes

Swings & AfterBurn

Mobility warm up

Swings
16kg, 10 sw x 3 (15/15)
20kg, 10 sw x 3 (15/15)

10 Rounds - 24kg
* 10 sw (15)
* 15 sw (35)

310 total swings

Cathe's AfterBurn
* Express Single intervals 1-10

Sage Lunge Series and Reclining Twists

AOS Providence

AOS Providence, with a few subs

R1 - Swings 14kg
R2 - LCC 14kg
R3 - Chest press 12kg
R4 - Squats - racked & goblet (sub) 14kg
R5 - One leg DL 14kg
R6 - Windmills (sub) 12kg
R7 - LCC & Press 12kg
R8 - Flip & squat 14kg
R9 - Tactical lunges 14kg
R10 - Triple Crush, 2x12lb dumbbells
R11- Figure 8 to hold 14kg
R12 - TGU (sub) 14kg
R13 - One arm row 14kg
R14 - Abs 12kg

No snatch challenge

Jill Miller 5 minute quick fix for neck and shoulders

IMAX2 & Yoga

IMAX2
* warm up, intervals 1-7 complete

YDL Vinyasa Flow #4, 20 minutes

Swings & Cardio Circuits

Wednesday, February 19
BeFit in 30 Extreme - Fat Burning & Abs, Level 1, 20 minutes
* This was a frustrating workout. I shouldn't complain since it was free, but it was still annoying.
* Pros - Liked the format; The plank and ab work was great -- challenging, but fun.
* Cons - Curtsy squats; There are several dumbbell exercises that are just odd and awkward -- the tire flip and the deep lunge thingies. I'd have to sub out a bunch of exercises to do this again.

Thursday, February 20
Mobility warm up

Swings
16kg - 10sw x 2 (15/15)
20kg - 10sw x 3 (15/15)

10 Rounds - 24kg, all rest 30 sec
* 10sw (30)
* 20sw (30)

BeFit in 30 Extreme - Total Body Conditioning, Level 1, 20 minutes
* Good cardio circuit workout!

Gentle Hatha Flow #2, 20 minutes

AfterBurn

Cathe's AfterBurn
* Warm up and intervals 1-7
* Same weights as crew, except for C&P. Subbed standard double barbell C&P w/ 2x12lb

Sun Salutations

More Skiing & Swings

Thursday, February 13 - Skiing

Friday, February 14 - Skiing

Saturday, February 15 - Skiing

Sunday, February 16
Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #12
* all swings 20kg
* rests between sets 15-45 sec, mostly equal work/rest; rests between rounds 1:30-1:45

5 Rounds
* 10 swings

* 15 swings
* 25 swings
* 50 swings

Workout time ~29:00

 

Jill Miller Shoulder Shape Up, first 15:00

YDL Gentle Hatha for Hips, 20 minutes

Skiing, Swings & Push Ups

Thursday, February 6 - Skiing

Friday, February 7 - Massage...aaaaaah

Saturday, February 8 - Skiing

Tuesday, February 11
Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #11
* all swings 20kg
* all push ups on toes
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 push up
* 15 swings
* 2 push ups
* 25 swings
* 3 push ups
* 50 swings

Workout time ~37:00

 

YDL Hip Opening Flow #2 

Swings & Pull Ups

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #10
* all swings 20kg
* all pull ups assisted with a band
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 pull up
* 15 swings
* 2 pull ups
* 25 swings
* 3 pull ups
* 50 swings

Workout time ~37:00

 

YDL Flow for Runners, 25 minutes

Swings & Presses

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #9
* all swings 20kg
* one arm presses 14kg
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1l/1r press
* 15 swings
* 2l/2r presses
* 25 swings
* 3l/3r presses
* 50 swings

Workout time ~40:00

Sage Sun Salutations

Swings

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #8
* all swings 20kg
* rests between sets 15-45 sec; rests between rounds 2:00-3:00

5 Rounds
* 10 swings

* 15 swings
* 25 swings
* 50 swings

Workout time ~38:00

YDL Heart Opening Flow, 25 min

Swings & Pull Ups

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #7
* all swings 20kg
* all pull ups assisted with a band
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 pull up
* 15 swings
* 2 pull ups
* 25 swings
* 3 pull ups
* 50 swings

Workout time ~37:00

YDL Lunar Flow, 20 min.

Swings & Push Ups

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #6
* all swings 20kg
* all push ups on toes
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 push up
* 15 swings
* 2 push ups
* 25 swings
* 3 push ups
* 50 swings

Workout time ~37:00

Sage Standing Stretches, Pigeon Sequence 

Swings & Presses

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #5
* all swings 20kg
* one arm presses 14kg
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1l/1r press
* 15 swings
* 2l/2r presses
* 25 swings
* 3l/3r presses
* 50 swings

Workout time ~40:00

YDL Hip Opener #1

Swings & Squats

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #4
* all swings 20kg
* double rack squats, 2x12kg
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 squat
* 15 swings
* 2 squats
* 25 swings
* 3 squats
* 50 swings

Workout time ~40:00

5 minute Low Back Quick Fix, YDL Hot Power Fusion

Swings & Push Ups

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #3
* all swings 20kg
* all push ups on toes
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 push up
* 15 swings
* 2 push ups
* 25 swings
* 3 push ups
* 50 swings

Workout time ~37:00

Sage Sun Sal, Pigeon Seq, Recining Twists

Swings & Pull Ups

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
Swing Workout #2
* all swings 20kg
* all pull ups assisted with a band
* rests between sets ~ 30 sec; rests between rounds 2:00 +/-

5 Rounds
* 10 swings
* 1 pull up
* 15 swings
* 2 pull ups
* 25 swings
* 3 pull ups
* 50 swings

Workout time ~37:00 

Swings & Presses

Mobility warm up
Swing warm up - 16kg, 10 sw x 5 (15/15)

Dan John's 10,000 Swing Challenge
*  I'm going to do this program 4x per week for a total of 20 workouts. My 5th workout in a week (if I do one) will be something completely different, for a mental break.
* My plan is to use 20kg for the swings. In order to avoid injury, I'm giving myself license to drop to 16kg for any workout, in whole or in part, as needed.

Swing Workout #1
* all swings 20kg
* all arm presses 14kg
* rests between sets ~ 30 sec; rests between rounds 1:30-2:00

5 Rounds
* 10 swings
* 1r/1l press
* 15 swings
* 2r/2l press
* 25 swings
* 3r/3l press
* 50 swings

Total workout, including all warm ups, took ~47:00
550 total swings, 30r/30l presses

YDL Yoga for Cyclists, 20 minutes

Swings, TGU & Cardio

Mobility warm up

Swings
* warm up - 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15)
* rest :30
* 24kg, 10 sw x 5 (15/15)
* rest :30
* 24kg, 10 sw x 5 (15/15)
250 total swings

TGU
* 14kg, 5l/5r, alternating, nonstop

IMAX2
* Step segments only, ~20:00

Sage Sun Salutations

Swings

Mobility warm up

Swings
* warm up: 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15)
* 1:00 rest
* 24kg, 10 sw x 10 (15/15)
* 1:00 rest
* 24kg, 10 sw x 10 (15/15)
* then right into: 16kg, 50 sw nonstop
400 total swings

Sage Rountree Standing Hip Openers, Pigeon Sequence

Squats & Swings

Mobility warm up

Swing warm up - 16kg, 10 sw x 5 (15/15)

Squats (racked)
* 2x10kg, 10 x 1
* 2x12kg, 5 x 10
* :30-1:00 rest between sets

Swings
5 rounds
* 24kg, 10 sw (15/15)
* 20kg, 20 sw (30/30)
rest 1:00, then repeat
350 total swings (including warm up)

20 minute stretch and foam roll

Swings & Cardio

Mobility warm up

Swings - 2hd
* warm up: 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15)
150 total swings

IMAX2
* Intervals 1, 4, 6-10 complete

Yoga - Sage Rountree Sun Salutations, Reclining Twists

Quick Yoga

Monday, January 13

YDL Hip Opening Flow #3, 25 minutes

TGU, Swings & Atletica

Mobility warm up

TGU
* 14kg, 5l/5r, alternating, no rest

Swings - all 2hd
* warm up, 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 20 (15/15)

250 total swings

Atletica

* Series 1 - both sets, 10kb and 8kg bell

* Series 2 - first set only, 12lb db and 2x5lb dbs

* Series 3 - both sets, 12lb db

20 minutes of yoga

TGU, Swings & Yoga...again

Mobility warm up

TGU
* 14kg, 3l/3r, no rest

Swings - all 2hd
* warm up, 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 20 (15/15)

250 total swings

YDL HarcCore Yoga Mini Boot Camp

TGU, Swings & Yoga

Mobility warm up

TGU
* 14kg, 5l/5r, no rest until last set

Swings - all 2hd
* warm up, 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15)
* rest 1:00
* 24kg, 10 sw x 10 (15/15)
* rest 1:00
* 20kg, 20 sw x 10 (30/30)

450 total swings, ~ 25 minutes

YDL Baptiste Power Yoga #3, 20 minutes

Swings, Cardio & Yoga

Mobility warm up

Swings - 2hd
* 16kg, 10 sw x 5 (15/15)
* 24kg, 10 sw x 10 (15/15), rest 1:00 then repeat
250 total swings

IMAX2
* interval 1-5 complete, no warm up

YDL Post-Run Yoga Stretch and Flow

Hike & Atletica

Sunday, January 6, 2014

2-hour hike in the snow, easy

Atletica
* First time, still playing with weights on the exercises

Powerstrike 1

Powerstrike 1

15 minutes of yoga