Thursday, December 31, 2015

Tuesday, December 29, 2015

LiHi Back, Biceps & Delts

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

Thursday, December 24, 2015

Saturday, November 28, 2015

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

Wednesday, November 25, 2015

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

Sunday, November 22, 2015

Wednesday, November 18, 2015

Monday, November 16, 2015

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

Saturday, November 14, 2015

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

Wednesday, November 11, 2015

LiHi Chest, Shoulders & Triceps

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

Sunday, November 8, 2015

LiHi Legs

Saturday, November 7
LiHi Legs
* Strength only premix

Sage Pigeon Sequence

Ruthless Ringside

Thursday, November 5
Ruthless Ringside
Sage Standing Stretches

Tuesday, November 3, 2015

LiHi Back, Shoulders & Biceps

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

Saturday, October 31, 2015

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

Monday, October 26, 2015

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

Friday, October 16, 2015

RWH Lower Body Circuit

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

Wednesday, October 14, 2015

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

Friday, October 9, 2015

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

Thursday, October 1, 2015

Surrender Flow

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

Wednesday, September 30, 2015

Thursday, September 24, 2015

Tuesday, September 22, 2015

Yoga for Everyone

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

Monday, September 21, 2015

Thursday, September 17, 2015

Wednesday, September 9, 2015

Monday, August 31, 2015

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

Monday, August 24, 2015

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!

Tuesday, August 18, 2015

Monday, August 17, 2015

Thursday, July 23, 2015

Monday, July 20, 2015

Yoga HardCore Mini Boot Camp

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

Friday, July 3, 2015

KB Lower Body

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

YDL Gentle Hatha for Hips, 20 minutes

Wednesday, July 1, 2015

AOS Providence

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

Sunday, June 28, 2015

AOS Firepower

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

Sun salutations

Friday, June 26, 2015

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

Tuesday, June 23, 2015

KB Upper Body

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

Stretch

Saturday, June 20, 2015

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

Friday, June 19, 2015

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

Tuesday, June 16, 2015

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

Thursday, June 4, 2015

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

Sunday, May 31, 2015

LiHi Legs

Friday, May 29
LiHi Legs
* strength only premix

Jill Miller Post-Athletic Stretch for Swimmers

Thursday, May 28, 2015

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

Tuesday, May 26, 2015

Advanced Mojo Flow

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

Tuesday, May 12, 2015

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

Friday, May 8, 2015

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

Friday, May 1, 2015

Wednesday, April 29, 2015

Sunday, April 26, 2015

Plyo Hiit One

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

Saturday, April 25, 2015

Wednesday, April 22, 2015

LiHi Legs with Kettlebell Twist

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

Tuesday, April 21, 2015

RWH Chest, Shoulders, Tris

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

Wednesday, April 8, 2015

Tuesday, April 7, 2015

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

Monday, April 6, 2015

Mojo Flow 1

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

Sunday, April 5, 2015

Saturday, April 4, 2015

RWH Upper Body Circuit & Yoga

Thursday, April 2
RWH Upper Body Circuit

YDL Gentle Hatha Yoga #1, 20 minutes

Tuesday, March 31, 2015

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

Tuesday, March 24, 2015

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

Sunday, March 22, 2015

Monday, March 16, 2015

Power Walk & Yoga

Jessica Smith 30 Minute Power Walk

Mindful Yin Yoga with Jennifer Raye, 60 minutes

Saturday, March 7, 2015

Tuesday, February 24, 2015

Monday, February 23, 2015

Friday, February 20, 2015

Tuesday, February 10, 2015

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

Monday, February 2, 2015

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

Sunday, February 1, 2015

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

Saturday, January 31, 2015

LiHi Chest, Shoulders & Triceps

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

 YDL Power Forrest Fusion Flow

Tuesday, January 27, 2015

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

Thursday, January 22, 2015

AOS Providence

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

Monday, January 19, 2015

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

Friday, January 9, 2015

Wednesday, January 7, 2015