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CardioStrengthFlexibility Comments
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Day 125-30 min bike ride2x25 squats with weight, 3x10 single leg deadlift, 2x1 min wall sit w/ball, 3x15 single leg calf raises each, 3x45 sec penguins, 10 flights of stairsRoll thighs - quads, hamstrings, calves, IT bands I kept sliding down the wall on the wall sits. Hoping I did the single leg dead lifts right.
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Day 230 min - 1:2, Run:Walk 2x20 inchworm, 2x20 American kettlebell, 3 min accumulated plank, 2 min accumulated Superman (hips on pillows), 3x10 push-ups, 2x20 reverse crunch on big ballStretch hamstrings, quads, calves, glutesinchworms were hard. Not flexible enough to put hands on floor. Bent legs...I had to take breaks often. I think our ball needs to be pumped, not sure i did the reverse crunches right.
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Day 340-45 min bike ride. after 15 min warm-up, do 2 min hard, 3 min easy, 4 times, then cool down5x8 ring rows (hanging plank w/ knees bent), 5x12 hanging knees to chest, 4x20 cross body crunch, 4x20 Russian twistRoll thighs - quads, hamstrings, calves, IT bands rows and hanging are tough b/c my HANDS HURT! The crunches and twist were harder than I thought...for 4 sets.
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Day 445 min run / walk. warm up 15 min, then run 4 min, walk 1 min, 3 times, then cool down walk the rest of 45 minback squats: 95#, only go 1/4 depth, 4x8, watch form!!, then 4x30 jumpropedownward dog and upward dog, 4x30 sec eachloved those back squats, I can lift more than I thought!
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Day 5Walk 45 min, steady, moderate speed3x12 push-ups, 5x8 inchwormsroll back, thighs, calves with foam roll; roll forearm, arch of feet with lacrosse ballI don't like inchworms, but I'll learn to
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Day 6Bike 30-40 min; Swim 20 min4x8 ring rows, tabata set of supermannoneI hate swimming, but I did it. Not so bad once I got in the pool. Those ring rows hurt my head! Literally had a headache an hour later.
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Day 7restrestrest
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Day 8Run / Walk: Walk 10 min warm up, run 4, Walk 1, 4-5 times4x8 Back Squat (105#), 3x15 single leg calf raise each side, 3x10 RDL with med ball, 3x15 single leg bridge with med ball on stomach, 3x30 sec penguin waddle with band at anklesStretch hips for 10 mini like the back squat but maybe stay at the same weight for a bit? wobbly coming off of bar.
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Day 9Turn on some music and dance for 10-15 min ;)50 each side Fire hydrant, 50 each side inner thigh lift, 50 flat on stomach leg lift, 50 steps each leg penguins, 50 cross body crunch (total), 50 bicycle crunches, 50 push-upsfoam roll glutes, hamstrings, quads and IT BandI like the 50 stuff, crunches don't feel like enough, I want to go all the way up
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Day 10Bike 45 min. steady pace the entire time3x15 bent over rows with dumbell (heavy), 4x30 sec superman with pillows under hips, 3x15 reverse crunches on ball, 6x10 second hangs from bar, 3x15 taphy pullstheracane for top of shoulders and upper back for 5-6 mindone!
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Day 11Gym: 15 min Elliptical trainer, 20 min Treadmill running 3 min, walk 1 min, repeated 5 times 4x10 Back Squat (95#), or leg press equivalent. 3x20 single leg calf raise or calf press. 3x15 hamstring curl machine. 3x10 glute/ham machine. pick one other machine for glutes.foam roll areas of concernI worked out late with a headache so I didn't run, but I di do the elliptical and strength at home
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Day 1255 minute walkfew exercisesAlso a late workout day, I was weak, so did a walk since hubby didn't plan an exercise for me.
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Day 13Did day 11 run3 ab workoutsMy knee needs a break from running. Need to roll out more
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Day 14restrestrest
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Day 15Bike 45 min, steady and moderate pace30 wall balls, 40 push ups, 50 jump ropes, 40 Deadlifts (55#), 30 hanging knee liftsFoam roll ITB, calves, quadswent out of order...oops!
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Day 16HIIT workout: 15 min AMRAP: 21 abmat situps, 15 wallballs (heavy), 9 RDL each leg (light medball)5 full rounds + 21 abmat situps
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Day 17 (10/11)Bike 20 min as fast as possible after a 10 min warm up6x20 sec superman, 6x20 sec hollow body, 6x10 sec russian twists, 6x10 sec swimmers, 6x10 pushups, 6x10 ring rows (standing)stretching legs for 10 min
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Day 1835 minute speed walk
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Day 19HIIT workout - 20 min AMRAP - 9 pushups, 15 overhead squats (heavy medball), 21 jumpropes, 15 overhead reverse lunges, 9 ring rowsfoam roll calves, quads. lacrosse ball massage for feet5 full rounds then up to 10 jump ropes on the 6th
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Day 20Swim - 2-3 rounds of....5 laps (there and back). the twist is you have to pull yourself up on the wall each time you touch the wall, with your waist out of the water.Bike - Behren's parkway school zone line to school zone line. the strength training is the hill. ride everything fairly easy, but each time you hit the hill, push hard. Do 10 lapsstretch what feels tighti hate swimming but the laps on bike and lift ups in pool were hard, which is good for me
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Day 2115 min bike ride warm upHIIT workout - 15 min AMRAP - 10 deadlifts (65#), 8 hang power cleans (45# bar), 6 push press (20# bar)foam quads, glutes, hamstrings
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Day 22walk briskly for 45 minabdominal workout - 30 knee to chest hanging from bar, 3 min of planks, 3 min of hollow body, pick one more ab exercise you likeupward dog and downward dog for 1 min each
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Day 23HIIT workout - 10 wall balls, 10 overhead throws, 20 WB, 20 OHT, 30 WB, 30 OHT (heavy med ball)3x30 calf raises, 3x30 crunchesRoll IT BAND, calvesLOVED THIS!
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Day 24 Bike - 30 min - 10 warm up, 20 min tempo (breathing too hard to have a normal conversation)12 push-ups then 30 sec superman, repeat 5 times. Then 15 single leg bridges each leg and 30 sec plank, repeat 5 times. Then 15 ball crunches and 15 reverse ball crunches, repeat 5 times. COUPLET DAY!!Roll glutes and arches of feetLOVED THIS!
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Day 25Walk on trail w/Jessica
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Day 26 (10/21)45 min bike ride3 rounds inch worm, 3 rounds 3 diff leg lifts
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Day 27REST
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Day 28CA: lots of walking up hills
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Day 29CA: bike ride to the golden gate bridge
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Day 30CA: not even a spare momeny alone to exercise
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Day 31HIIT - warm up with one very light set of each exercise. Cool down - 75 crunches, 75 reverse crunches on big ball9 Deadlifts @75#, 15 plank alternating knee ups, 21 jumpropes. 15 min AMRAPFoam roll ITB, quads, calvesdone! i liked it.
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Day 32Bike - 30 min - 10 warm up, 20 min tempo (breathing too hard to have a normal conversation)50 each side Fire hydrant, 50 each side inner thigh lift, 50 flat on stomach leg lift, 50 steps each leg penguins, 50 cross body crunch (total), 50 bicycle crunches, 50 push-upsWork on inner thigh and hamstring flexibility done! i liked it.
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Day 32HIIT workout - 10 wall balls, 10 overhead throws, 20 WB, 20 OHT, 30 WB, 30 OHT (heavy med ball)2nd HIIT workout - (inside) - heavy slam ball, 10 overhead to slam on carpet, 10 seated ball squeezed between knees lift ball to chest, 20 overhead slams, 20 knee liftsFoam roll low back and glutes
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Day 33Gym: Elliptical 15 minlat pulls, dumbell bench press, seated rows, hamstring curls, hip abductor/adductorfoam roll ITB
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Day 34Bike 45 min with a fast tempo section of about 25 min in the middle between warm up and cool down 12 push-ups then 30 sec superman, repeat 5 times. Then 15 single leg bridges each leg and 30 sec plank, repeat 5 times. Then 15 ball crunches and 15 reverse ball crunches, repeat 5 times. COUPLET DAY!!Take a hot / cold shower. 30 sec hot then 30 sec cold repeated 3 times
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Day 35HIIT workout - 50 jumprope, 40 abmat situps, 30 push-ups, 20 squats @95 lbs, 10 RDLs each leg, 20 squats @95#, 30 push-ups, 40 abmat sit-ups, 50 jumpropesBarbell biceps curls (pick the lightest bar if you need to (3x as many lifts as you can)Stretch legs for 5min
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Day 36Run / Walk: walk 10 min warm up briskly. Then run hard 10 sec and walk very easy 30 sec repeat 10 times then walk 5 min cool down6x20 sec superman, 6x20 sec hollow body, 6x10 sec russian twists, 6x10 sec swimmers, 6x10 pushups, 6x10 ring rows (standing)
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Day 37Bike Ride: short and sweet - 5 min easy, 5 min really hard, 5 min easy, 5 min really hard, 5 min easy9 Deadlifts @75#, 9 pull-ups, 18 heel touch crunches, 36 jumpropes. 18 min AMRAPfoam IT band for 2 min each side
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Day 38 (mon. 11/13)Run / Walk: walk 10 min warm up briskly. Then run hard 10 sec and walk very easy 30 sec repeat 10 times then walk 5 min cool downHIIT workout - 10 wall balls, 10 overhead throws, 20 WB, 20 OHT, 30 WB, 30 OHT (heavy med ball)foam IT band for 2 min each side
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Day 39Bike Ride: 5 min warm up, then 2 min hard, 3 min very easy, repeated 5 times, then 5 min cool down50 pushups, 50 crunches, 50 reverse crunches on big ball, 50 band lat pull-downs, 50 tricep extensions w/ band, 50 knees to chest hanging from pullup bar
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Day 40HIIT workout: 7 min AMRAP (7 back squats @ 95#, 35 jumpropes, 7 in/out parallettes), 3 min rest, 7 min AMRAP (5 back squats @ 105#, 49 jumpropes, 7 in/out parallettes), 3 min rest, 7 min AMRAP (3 back squats at 115#,35 jumpropes, 7 in/out parallettes)nonefoam legs for 5 min each leg
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Day 41Bike ride: hill repeats. 8 laps on Behren’s parkway hammering up the hill each time10 push-ups, 5 pull-ups repeated 5 rounds. Then 10 kettlebell swings, 10 ring rows repeated 5 rounds. Then 10 wall balls, 10 hanging knees to chest repeated 5 roundsUpward dog 30 sec, downward dog 30 sec, repeat 2x
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Day 42Walk 5 min, run hard 30 sec, jog 30 sec, walk 30 sec, repeat 7 times Accumulation: 3 min high plank, 3 min bridge with feet on ball,
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Day 43Back squats - 15 x 95#, 10 x 105# , 5 x 115#; Hamstring curls with heels on ball 4 x 8, Calf raises with 15# in each hand 3 x 25, penguin waddles 3 x 45 secBall exercises: hand walkouts (face down), feet walkouts (face up), crunches x 150, reverse crunches x 150
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Day 44Run / Walk: walk 10 min warm up briskly. Then run hard 10 sec and walk very easy 30 sec repeat 12 times then walk 5 min cool down10 pushups, 10 pullups (rings, from floor), 10 inchworms, 10 bent over rows w/ 30#, repeated 5 roundsroll legs on foam.30# too heavy, I did 20 and it was still a bit heavy for 1 arm
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Day 45Bike Ride: short and sweet - 5 min easy, 5 min really hard, 5 min easy, 5 min really hard, 5 min easy9 Deadlifts @75#, 15 plank alternating knee ups, 21 jumpropes. 15 min AMRAP
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Day 46Hike in Conroe with 10 sec run and 30 sec walk for 30 min
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Day 47Couplets: KBS x 20, v-ups x 20, repeat 4 rnds, suitcase walk around cabin then RDL x 15 for 4 RNDS, Conconi c KB x 1 min then skull crushers x 20 for 4 RNDS
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Day 48Bike: 10’ WU, 1’ hard, 3’ very easy, repeated 6 times 4 x 10 back squats @ 105#, 4 x 10 single leg squats, 4 x 30 sec penguins, 4 x 10 knees to chest from bar hang, 100 bicycle crunches, 100 Russian twists w/small med ball
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day 49Walk with Naomi
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Day 50Bike ride speed intervals (5 min fast 5 slow)
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day 51warm up, run 30 secons, walk 30 seconds for 20 min
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day 51 (12/1)100 russian twist, 100 bicylce crunch, kettle one leg, 50 push ups
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Day 52Bike ride: after a 5 min warm up, try to go as far / fast as you can in 15 min, then cool down for 2-3 minFoam roll quads and hamstrings
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Day 53Run: Walk 5 min then run at a conversational pace for 10 min, walk 1 min, then another 10 min run at conversational paceHIIT workout - 15/15, 25/25, 35/35 wall balls / overhead throws with heavy med ball
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Day 54HIIT
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Day 55BIKE
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Day 56HIITHIIT workout - 10 wall balls, 10 overhead throws, 20 WB, 20 OHT, 30 WB, 30 OHT (heavy med ball)
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DAY 57Run
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