ICE Boot Camp Circuit

ICE Boot Camp Circuit
* Main routine and Blizzard Blast

LiHi Back, Biceps & Delts

LiHi Back, Biceps & Delts
* 3 sets + finishers, back and delts
* 2 sets + finishers, biceps

ICE Low Impact Sweat

ICE Low Impact Sweat

Short Hip Opening Yoga

Friday, December 25
YDL Hip Opening Flow #2, 20 min

ICE Chiseled Lower Body

ICE Chiseled Lower Body

ICE Chiseled Upper Body + Abs

Wednesday, December 23
ICE Chiseled Upper Body + Icy Core #1

ICE Metabolic Total Body

Monday, December 21
ICE Metabolic Total Body
* Main routine + Blizzard Blast

Step Works

Saturday, December 19
Step Works
* warm up. step segment #1, step segment #2, cool down

RWH Lower Body Circuit

RWH Lower Body Circuit
* Added 1:00 recovery after some of the cardio segments
* Skipped the last cardio segment

YDL Lunar Flow #1, 20 minutes

5k Walk

Thursday, November 26 
James P. Hinchliffe 5K Run/Walk for ALS

Kettlebell Stuff

AOS Providence Rounds 1-9, with subs
* 12kg for all but windmills and C&P, 10kg
* subbed windmills only for WM/OHS


Heavy Swings
10 Rounds, 30 seconds for each swing set
* 20kg; 10sw
* 24kg; 5sw
* 28kg, 5sw

200 swings in 15 minutes

Surrender Flow

Monday, November 23
YDL Surrender Flow, 47 minutes

RWH Upper Body Circuit

RWH Upper Body Circuit
* 1:00 pauses after each cardio blast

LiHi Legs Strength

Tuesday, November 17
LiHi Legs
* Strength only premix

Neck Nirvana

YDL Neck Nirvana, 40 minutes

LiHi Back, Biceps & Shoulders

Sunday, November 15
LiHi Back, Biceps & Shoulders
* 3 sets + finishers back and shoulders
* 2 sets + finishers biceps

Power Walk

Jessica Smith 30 minute Power Walk

IMAX 2

Friday, November 13
IMAX 2
* Interval 1-7 step + blasts
* Interval 8-9 step only
* Interval 10 step + blast
* 2:00 minute rest after interval 5

LiHi Chest, Shoulders & Triceps

Monday, November 9
LiHi Chest, Shoulders & Triceps
* 3 sets + most finishers chest
* 2 sets + finishers shoulders and triceps

LiHi Legs

Saturday, November 7
LiHi Legs
* Strength only premix

Sage Pigeon Sequence

Ruthless Ringside

Thursday, November 5
Ruthless Ringside
Sage Standing Stretches

LiHi Back, Shoulders & Biceps

LiHi Back, Shoulders & Biceps
* 3 sets + finishers for back
* 2 sets + finishers for shoulders and biceps

Yoga

YDL Taming Your Temper, Channis Grivas
* 50 minutes

RWH Low Impact Hiit

Sunday, November 1
RWH Low Impact Hiit

Yoga

YDL Inspire Yourself, Pradeep Teotia
* 70 minutes
* Great practice!

LiHi Chest, Shoulders & Triceps

Wednesday, October 28
LiHi Chest, Shoulders & Triceps
* 3 sets chest and shoulders
* 2 sets triceps
* most finishers

LiHi Legs - Strength & Yoga

LiHi Legs
* Strength only premix

YDL Hip Opening Flow, 20 minutes

LiHi Back, Biceps & Shoulders

Sunday, October 25
LiHi Back, Biceps & Shoulders
* Two sets + finishers premix, skipped the last round of biceps

RWH Lower Body Circuit

Wednesday, October 14
RWH Lower Body Circuit
* warm up, first 25 minutes of workout, cool down/stretch

Yoga

Monday, October 13
YDL Spice Up Your Practice, Pradeep Teotia, 40 minutes

Afterburn

Sunday, October 11
Cathe Afterburn
* Circuits 1-8 and 10

Power Yoga

Saturday, October 10
YDL Dave Farmar Power Yoga, 50 minutes

RWH Upper Body Circuit

Tuesday, October 6
RWH Upper Body Circuit

HoCo & Power Walk

Sunday, October 4
Horizontal Conditioning, Vol 1
* warm up and first segment only; was not feeling the love

1.5 power dog walk/jog

Keith Weber Kettlebell Cardio

Saturday, October 3
Keith Weber Extreme KB Cardio
* Swings - 8kg warm up
* Swings - 10kg
* Swings - 12kg
* Slingshot - 12kg

Surrender Flow

Wednesday, September 30
YDL Surrender Flow, 47 min
* Loved this!

Combat Power Kata 45

Tuesday, September 29
Combat Power Kata 45

Ruthless Fast-Slow Burn Circuit

Sunday, September 27
Ruthless Fast-Slow Burn Circuit

Muscle Endurance Express

Saturday, September 26
Muscle Endurance Express Premix

Low Impact Hiit

Wednesday, September 23
RWH Low Impact Hiit

Yoga for Everyone

Monday, September 21
YDL Yoga for Everyone, Pradeep Teotia, 65 minutes

Ruthless Hardcore Circuit

Sunday, September 20
Ruthless Hardcore Circuit
Sun Salutations

Steve Cotter KB Circuit

Saturday, September 19
Steve Cotter KB Circuit

Stretch

Ruthless Lunatic Intervals

Tuesday, September 15
Ruthless Lunatic Intervals
Stretch

AOS Providence & Yoga

Monday, September 14
AOS Providence, rounds 1-8
YDL Lunar Flow 1, 20 minutes

BB Total Body

Tuesday, September 8
Body Beast Total Body

KB Upper Body & Yoga

Steve Cotter Extreme KB Upper Body
YDL Dynamic Flow - Moving with Polarities, 27 min

Yoga

Sunday, August 30
YDL Backbend Flow, 20 min
YDL Arm Balance Workshop 1 - Two Crows and a Crane, 20 min

Low Impact Hiit & Yoga

Saturday, August 29
RWH Low Imapact Hiit
YDL Post-Run Yoga Stretch

Abbreviated AOS Providence & Yoga

AOS Providence - 12kg

• Swings
• Cleans
• Squats
• SLDL
• Swings

YDL Free Flow with Pradeep, 30 min

* This was vigorous, I liked it!

Taming Your Temper

Monday, August 17
YDL Taming Your Temper, 48 min

Pursuit of Happy Hips - Hot Chocolate

Sunday, August 16
Pursuit of Happy Hips - Hot Chocolate, full routine 60 min

Pursuit of Happy Hips - Hot Chocolate Abbreviated

Saturday, August 15
Pursuit of Happy Hips - Hot Chocolate, first 25 min

Beginner Power Yoga - Foundations

YDL Beginner Power Yoga - Foundations, 50 min

Mojo Flow 1

YDL Mojo Flow , 30 min

Freedom Flow

Sunday, August 9
YDL Freedom Flow, 30 min

Bound Wild Thing

YDL Bound Wild Thing, 55 min

Interval Strength Yoga

Thursday, August 6
YDL Interval Strength Yoga, 30 min

Yummy Yoga Flow

Sunday, August 2
YDL Yummy Yoga Flow, 55 min

Freedom Flow Yoga & RWH Chest, Shoulders, Triceps

Saturday, August 1
YDL Freedom Flow, 30 min
RWH Chest, Shoulders, Triceps

Rise & Shine Yoga

Wednesday, July 22
YDL Rise & Shine Yoga, 20 minutes

Hip Helpers

Jill Miller's Hip Helpers

Low Impact Hiit & Yoga

Monday, July 20
Cathe's Low Impact Hiit 2
YDL Freedom Flow, 30 minutes

Yoga HardCore Mini Boot Camp

Sunday, July 19
YDL HardCore Mini Boot Camp, 25 min
* Coming back from hip tendonitis

KB Lower Body

Kettlebell Lightning
* Lower Body x2, except last round 1x only
* Mental Toughness x2

YDL Gentle Hatha for Hips, 20 minutes

AOS Providence

Tuesday, June 30
AOS Providence
* As written, no subs
* 14kg and 12kg
* No snatch challenge

AOS Firepower

AOS Firepower
* One time through
* 5 minute snatch challenge with a slow pace, 12kg, 40r/40l

Sun salutations

Keith Weber Extreme KB Cardio

Mobility warm up

Keith Weber Extreme KB Cardio
* warm up - Swing segment; 8kg
* Upper body blast; 10kg
* Slingshots; 12kg
* Swings; 12kg
* Core/Cooldown

KB Upper Body

Kettlebell Lightning
* Upper Body x 2
* First round of Lightning Abs

Stretch

KB Squats and Swings

Friday, June 19
Mobility warm up

Squat/Swing Combo
* 1 rep = 1 goblet squat/1 swing
* 16kg
* 10 sq/sw x 5 (1:00/1:00)

Swings - mostly one arm
* 16kg
* 10 2hd + 5r/5l x 2 (30/30)
* 5r/5l/5r/5l x 10 (30/30)
220 one arm swings

YDL Sun Salutations #1, 20 min

Kettlebell Revelation Strength 1 & Fat Burner

Thursday, June 18
Lauren Brooks Kettlebell Revelation
* Strength 1 - Heavyish
* Fat Burner

Jill Miller Post Athletic Strength for Cyclists

KB Lower Body, Cardio, Abs

Lauren Brooks Kettlebell Lightning
* Lower body, 12kg
* Mental toughness, 12kg
* Abs, 8kg

C&P/Pull Up & Snatches

Monday, June 15
C&P/Pull Up Couplet
* 12kg; band assisted pull ups
* 3x3

Snatches - roll the dice
* 10l/10r w/ :30 rest for 6:00
* 80 total snatches

Cardio Blasts

LiHi Legs - Blasts only premix, ~20 minutes
Cathe Boot Camp - Cardio only premix, ~12 minutes

Stretch

RWH Chest, Shoulders, Triceps

Wednesday, June 3
RWH Chest, Shoulders, Triceps
* 3 sets and most finishers

Yoga

Yoga Fit class at work

LiHi Legs

Monday, June1
LiHi Legs
* Strength only premix

LiHi Legs

Friday, May 29
LiHi Legs
* strength only premix

Jill Miller Post-Athletic Stretch for Swimmers

Mojo Flow 1

Mojo Flow 1, 30 minutes

RWH Back, Delts, Biceps

Wednesday, May 27
RWH Back, Delts, Biceps
* Three sets plus finishers on back and delts; two sets plus finishers on biceps

Advanced Mojo Flow

YDL Advanced Mojo Flow, 40 minutes
* another fun one from Kristin Gibowicz!

RWH Upper Body Circuit

RWH Upper Body Circuit

LiHi Legs Strength

LiHi Legs
* Strength only premix

Bonus Abs 2
YDL Post Run Stretch and Flow, 20 minutes

Boot Camp: Cardio & Upper Body

Monday, May 11
Boot Camp - Cardio, kickbox and upper body segments

AOS Providence

Thursday, May 7
AOS Providence, with subs
* 12kg for all but seated press and abs, 10kg
* subbed windmills only for WM/OHS
* subbed TGU for Triple Crush
* No snatch challenge

Plyo Hiit Two

Tuesday, May 5
Plyo HiiT Two

Muscle Endurance

Cathe's Muscle Endurance

LiHi Legs - Strength

Thursday, April 30
LiHi Legs
* Strength only premix

Bonus Abs #1

RWH Chest, Shoulders, Triceps

Tuesday, April 28
RWH Chest, Shoulders & Triceps
* 3 sets plus finishers

Plyo Hiit One

RWH Plyo Hiit One
* took 30-60 sec recovery after every two exercises (~ every 2 minutes)

Mermaid Flow

YDL Mermaid Flow, 55 minutes

RWH Back, Biceps, Delts

Friday, April 24
RWH Back, Biceps & Delts
* 3 sets plus finishers, skipped the last biceps exercise

LiHi Legs with Kettlebell Twist

LiHi Legs
* Strength only premix
* 15-20 20kg KB swings after each exercise
* 215 total swings

RWH Chest, Shoulders, Tris

Monday, April 20
RWH Chest, Shoulders & Tris
* 2 sets plus finishers premix

Mojo Flow 2

YDL Mojo Flow 2, 30 minutes
* Another good one!

IMAX2 Abreviated

Cathe IMAX2 Intervals 1-8
* Int 1-6 step and blasts
* Int 7 step only
* Int 8 step and blast

Sage Rountree Sun Salutations

Mojo Flow 1

YDL Mojo Flow 1, 30 minutes
* Loved this short flow! Great pace.

Muscle Endurance & Yoga

Cathe Muscle Endurance
* no abs

YDL Simple & Sweet Flow, 20 minutes

RWH Upper Body Circuit & Yoga

Thursday, April 2
RWH Upper Body Circuit

YDL Gentle Hatha Yoga #1, 20 minutes

Baptists Power Vinyasa 4

YDL Baptiste Power Vinyasa 4, 60 minutes
* Nice! I really like Dave Farmar

RWH Back, Shoulders, Biceps & Swings

Sunday, March 29
RWH Back, Shoulders, Biceps
* 1 set + finishers premix

Swings
Top of each minute:
* 20kg, 20sw x 5
* rest 1:00
* 20kg, 15sw x 5
175 swings

RWH Chest, Shoulders, Triceps & Swings

Saturday, March 28
RWH Chest, Shoulders, Triceps
* 2 sets + finishers premix

Swings
* 16kg, 10sw x 12 (15/15)
* 20kg, 10sw x 10 (15/15)
220 swings

HardCORE Yoga Cardio Blast

YDL HardCORE Yoga w/ Weights Cardio Blast, 55 minutes
* some of the weighted work felt awkward, rushed
* time did fly by though

HardCORE Yoga UB Blast & Back Care Yoga

YDL HardCORE Yoga Upper Body Blast, 35 min
YDL Yoga for a Healthy Back, 30 min

Keep Calm & Flow On

YDL Keep Calm & Flow On, 60 min
* Fun, creative flow!

Feel Good Flow

Friday, March 20
YDL Feel Good Flow, 35 min

Short Power Yoga

Thursday, March 19
YDL Baptiste Power Yoga #3, 20 min
PNF stretches

Power Walk & Yoga

Jessica Smith 30 Minute Power Walk

Mindful Yin Yoga with Jennifer Raye, 60 minutes

YDL Hip Opening Flow #2

YDL Hip Opening Flow #2
45 min

Yin Yoga

Travis Eliot Yin Yoga

Muscle Endurance

Tuesday, March 10
Cathe Muscle Endurance

P90X Core Synergistics

Sunday, March 8
P90X Core Synergistics

Step Works

Cathe Step Works
* cut 3rd step segment short by 4 min.

Yoga, 20 minutes

RWH Circuit Upper Body

Thursday, March 5

RWH Circuit Upper Body

Ruthless Ringside & Sun Salutations

Ruthless Ringside

Ultimate Yogi 36 Sun Salutations

LiHi Legs

Saturday, February 28
LiHi Legs

YDL Yoga for Weight Loss

Monday, February 24
YDL Yoga for Weight Loss

X10 & Yoga

Sunday, February 22
Cathe X10 Low Impact

YDL Heart Opening Flow #1

Travis Eliot Yoga Cross Training

Saturday, February 21
Travis Eliot Yoga Cross Training, 60 min

Bryan Kest Power Yoga 1

Thursday, February 19
Bryan Kest Power Yoga 1

Combat 60

Monday, February 9
Combat 60 Extreme Cardio Fighter

Back, Shoulders, Biceps & Plyo

Sunday, February 8
LiHi Back, Shoulders and Biceps
* Two set + finishers premix

Plyo Two

Swings & Yoga

Short mobility warm up

TGU 12kg 3r/3l

Swings - 16kg
* 10 sw (15/15)
* 20 sw (30/30)
* 30 sw (45/45)
* 40 sw (60/60)
100 swings, 5:00

Sinister Swings - 20kg
4 rounds
200 swings, 10:00

YDL Hot Power Fusion

RWH Lower Body Circuit & Yoga

RWH Lower Body Circuit
* Premix #5 Abs mixed in
* Disappointed in the ab exercises chosen for this pre-mix, thought it would be more standing ab work. Bicycles right after Hiit cardio = pounding headache...bailed on the ab work after that.

YDL Warming Detox Flow

LiHi Chest, Shoulders & Triceps

LiHi Chest, Shoulders & Triceps
* Timesaver #7 - two sets + finishers

 YDL Power Forrest Fusion Flow

LIHI Legs - Strength Plus

Lift it Hiit it Legs - Strength only premix plus
* Did double sets of the first 6 exercises
* Added set of standard deadlifts at the end, 1x10 90lbs

YDL Quick Stretch and Stress Relief

RWH Upper Body Circuit

Monday, January 26
RWH Upper Body Circuit

AOS Providence

Wednesday, January 21
AOS Providence
* All 12kg
* On round 6, windmills only, no OHS
* 50 snatches on the challenge, 25r/25l

Lift It Hiit It Legs (Strength) & BW Glutes

Lift It Hiit It Legs - strength only premix, plus 20 reps of BW hip thrusts or glute bridges after each of the first eight exercises.

YDL Hip Opening Flow #2

Horizontal Conditioning Volume 1

Sunday, January 18
Horizontal Conditioning Volume 1
Jill Miller Post Athletic Stretch for Cyclists

RWH Back, Shoulders & Biceps

Saturday, January 17
RWH Back, Shoulders & Biceps

RWH Lower Body Circuit

Tuesday, January 13
RWH Lower Body Circuit

Lift It Hit It Chest, Shoulders & Triceps

Lift It Hit It Ches, Shoulders & Triceps
Bonus abs #1

Plyo HiiT Two

Thursday, January 8
Plyo HiiT Two

Lift It Hiit It Back & Biceps

Wednesday, June 7
Lift It Hiit It Back & Biceps - premix #2 back and biceps only

Lift It HiiT It Legs

Tuesday, January 7
Lift It HiiT It Legs