My first workout as Layla's Grammy. :) I'm still caught up in the awesome-ness of it all. There was no doing any sort of HIIT today, I'm too tired from all the excitement. However, I burned through each circuit with no rest between exercises or sets, trying to make the most out of it.
Walk to gym 6 min.
Circuit # 1
incline chest press 15/70
incline fly 12/70
squat 15/70
double crunch 25
Repeat for 3 sets
(Time: 10 minutes)
10 min. on elliptical
Circuit #2
plank row 10/15# each arm
triceps pressdown 12/90
deadlift 12/70
knee in crunch 40
Repeat for 3 sets
(Time: 13 minutes)
10 min. on elliptical
Circuit #3
shoulder press with rotation 12/40
lat pulldown 15/80
butt blaster 12 each/80
hanging ab raise 12 (I love, love, LOVE the stretch my shoulders get from hanging from that bar!)
Repeat for 3 sets
(Time: 12 minutes)
10 min. on elliptical
6 min. walk home
Monday, September 29, 2008
Saturday, September 27, 2008
Workout, 9.27.08
Walk to gym, 6 minutes.
Circuit #1
squat with press 15/40
triple pushups -- decline, then flat, then on stability ball -- 10, 10, 10
plie squat with triceps extension 15/25
stability ball crunch
Repeat for 3 sets
HIIT on elliptical 10 minutes
Circuit #2
Bulgarian split squat 20/24
bent arm lat raise 12/24
lawnmower 12/25 each arm
bicep curls on one leg 16/24
toe touch crunch 30
Repeat for 3 sets
HIIT on treadmill 10 minutes
Circuit #3
deadlift to upright row 12/30
bench dips 15
dumbbell pullover 15/25
hanging ab raise 15
Repeat for 3 sets
HIIT on stationary bike 10 minutes
6 minute walk home
Stretch
Circuit #1
squat with press 15/40
triple pushups -- decline, then flat, then on stability ball -- 10, 10, 10
plie squat with triceps extension 15/25
stability ball crunch
Repeat for 3 sets
HIIT on elliptical 10 minutes
Circuit #2
Bulgarian split squat 20/24
bent arm lat raise 12/24
lawnmower 12/25 each arm
bicep curls on one leg 16/24
toe touch crunch 30
Repeat for 3 sets
HIIT on treadmill 10 minutes
Circuit #3
deadlift to upright row 12/30
bench dips 15
dumbbell pullover 15/25
hanging ab raise 15
Repeat for 3 sets
HIIT on stationary bike 10 minutes
6 minute walk home
Stretch
Friday, 9.26.08
Walk 50 minutes in the AM. Elliptical 30 minutes later on. Meant to do some yoga but never had time.
Thursday, September 25, 2008
Workout for Thursday, 9.25.08
Slept late because I needed to. :)
Did did two lower body circuits, one 17 minutes, the other 19 minutes.
Met Caren & Shannon at the track and worked them through a 45 minute boot camp style beginner workout.
Afterward, walked in the graveyard with Jenna & Rhianna for 40 minutes, hitting all the hills.
30 minutes on the stationary bike in the pm.
Did did two lower body circuits, one 17 minutes, the other 19 minutes.
Met Caren & Shannon at the track and worked them through a 45 minute boot camp style beginner workout.
Afterward, walked in the graveyard with Jenna & Rhianna for 40 minutes, hitting all the hills.
30 minutes on the stationary bike in the pm.
Wednesday, September 24, 2008
Wednesday, 9.24.08
Upper Body & Abs
Walk to the gym, 6 minutes. I'd run but with my gym bag I would probably look like I was doing something I shouldn't be.
Circuit #1 - Machines. I had to do the machines first to foil The Big Guy who comes and hogs the pec/delt deck for an hour. Why he needs to use it so very much, I do not know. So I put this part of the workout first and...today he didn't dominate the machine for the first time in ages!
Anyhow - done in pairs of super sets
machine chest press 15/110, 12/115, 12/120
wide grip lat pull down 15/90, 12/95, 10/100
pec fly 15/55
delt fly 15/55
(3 sets, didn't pyramid)
machine biceps 15/50, 12/55, 10/60
machine triceps 15/120, 12/125, 8/130
HIIT - 15 minutes on the elliptical
Circuit 2 - cable station, all single arm, right then left
1 arm bent lat raise 10/30
cable kick back 10/30
cable row 10/30
overhead press 10/30
crossover 10/30
terry pull 10/30
Repeat on other arm, 3 total sets
HIIT - 15 minutes on the stationary bike
Circuit 3 - abs
double crunch machine 15/60
hanging ab raise 15
3 sets
Walk home, 6 minutes.
It's gorgeous outside and I'm planning on a 30 minute run this evening.
Tomorrow is lower body day, plus I have to meet a friend at the track and put her through a full body beginner boot camp style circuit.
Walk to the gym, 6 minutes. I'd run but with my gym bag I would probably look like I was doing something I shouldn't be.
Circuit #1 - Machines. I had to do the machines first to foil The Big Guy who comes and hogs the pec/delt deck for an hour. Why he needs to use it so very much, I do not know. So I put this part of the workout first and...today he didn't dominate the machine for the first time in ages!
Anyhow - done in pairs of super sets
machine chest press 15/110, 12/115, 12/120
wide grip lat pull down 15/90, 12/95, 10/100
pec fly 15/55
delt fly 15/55
(3 sets, didn't pyramid)
machine biceps 15/50, 12/55, 10/60
machine triceps 15/120, 12/125, 8/130
HIIT - 15 minutes on the elliptical
Circuit 2 - cable station, all single arm, right then left
1 arm bent lat raise 10/30
cable kick back 10/30
cable row 10/30
overhead press 10/30
crossover 10/30
terry pull 10/30
Repeat on other arm, 3 total sets
HIIT - 15 minutes on the stationary bike
Circuit 3 - abs
double crunch machine 15/60
hanging ab raise 15
3 sets
Walk home, 6 minutes.
It's gorgeous outside and I'm planning on a 30 minute run this evening.
Tomorrow is lower body day, plus I have to meet a friend at the track and put her through a full body beginner boot camp style circuit.
Monday, September 22, 2008
Monday, First Day of Autumn!, 9.22.08
Full body circuits today, lighter weights. Wednesday will be upper body & abs, heavier weights. Thursday lower body. Friday cardio.
Walk to the gym, 6 minutes.
Circuit #1
squat with press 15/30
scorpion pushups 16
plie squat with triceps extension 15/25
1 knee in crunch 40
Repeat for 3 sets
(Time: 14 minutes)
15 minutes HIIT on the elliptical
Circuit #2
step up (12") with alternating front & lat raise 16/16 I must have really felt like testing my coordination this morning.
reverse lunge with hammer curl 12/30
bench dips 1-leg 12
pushup flys 10
2 count crunches
Repeat for 3 sets
(Time: 15 minutes)
10 minutes treadmill 4.0 mph, 4% incline
Circuit #3
1-leg deadlift to upright row with body bar 16/24 another balance test for me today!
body bar biceps curl 15/24
dumbbell pullover on stability ball 15/25
stability ball roll-out 15
Repeat for 3 sets
(Time: 16 minutes)
6 minute walk home from gym.
If it is still wonderful outside, I might be tempted to take a 20 or 30 minute run later on this evening.
Walk to the gym, 6 minutes.
Circuit #1
squat with press 15/30
scorpion pushups 16
plie squat with triceps extension 15/25
1 knee in crunch 40
Repeat for 3 sets
(Time: 14 minutes)
15 minutes HIIT on the elliptical
Circuit #2
step up (12") with alternating front & lat raise 16/16 I must have really felt like testing my coordination this morning.
reverse lunge with hammer curl 12/30
bench dips 1-leg 12
pushup flys 10
2 count crunches
Repeat for 3 sets
(Time: 15 minutes)
10 minutes treadmill 4.0 mph, 4% incline
Circuit #3
1-leg deadlift to upright row with body bar 16/24 another balance test for me today!
body bar biceps curl 15/24
dumbbell pullover on stability ball 15/25
stability ball roll-out 15
Repeat for 3 sets
(Time: 16 minutes)
6 minute walk home from gym.
If it is still wonderful outside, I might be tempted to take a 20 or 30 minute run later on this evening.
Sunday, September 21, 2008
Sunday, 9.21.08
P90X Yoga for 1 hr 25 min. Cut out the abs because I've done enough abs this week.
I have been lazy about doing this...I mean to do it every week. Lately I've been doing 10 - 20 minutes of yoga whenever I can squeeze it in. Either Tony's 10 minute Yoga Flex, an episode of Namaste or a few vinyasas and some favorite asanas. My body missed P90x. My body need this.
Later I'll be taking a race walk, but for now I've got a honey crisp apple. :)
I have been lazy about doing this...I mean to do it every week. Lately I've been doing 10 - 20 minutes of yoga whenever I can squeeze it in. Either Tony's 10 minute Yoga Flex, an episode of Namaste or a few vinyasas and some favorite asanas. My body missed P90x. My body need this.
Later I'll be taking a race walk, but for now I've got a honey crisp apple. :)
Saturday, September 20, 2008
Saturday, 9.20.08
Was about to head out to the gym and remembered the big parade downtown. Didn't want to walk to the gym and deal with traffic that gets bypassed to my neighborhood. I decided to use light weights at home.
5 minute stationary bike warm up
15 minutes HIIT stationary bike
Circuit #1
dumbbell swing squats 20/12
assisted pull ups 15
stability ball chest press 20/40
reaching squats 30
Repeat 3 X
(time: 14 minutes)
5 minutes stationary bike
Circuit #2
plie squat with lateral raise 15/18
stability ball pec fly 15/40
assisted chin ups 12
step ups (12") with hammer curls 20/24
Repeat 3X
(time: 17 minutes)
5 minutes stationary bike
Tony Horton's 10 Minute Trainer Abs... he is an evil mastermind.
Tony Horton's 10 Minute Yoga Flex which is really 12 minutes.
~o~
After I clean up and look human, I promised the dogs and a child a hike in the woods.
5 minute stationary bike warm up
15 minutes HIIT stationary bike
Circuit #1
dumbbell swing squats 20/12
assisted pull ups 15
stability ball chest press 20/40
reaching squats 30
Repeat 3 X
(time: 14 minutes)
5 minutes stationary bike
Circuit #2
plie squat with lateral raise 15/18
stability ball pec fly 15/40
assisted chin ups 12
step ups (12") with hammer curls 20/24
Repeat 3X
(time: 17 minutes)
5 minutes stationary bike
Tony Horton's 10 Minute Trainer Abs... he is an evil mastermind.
Tony Horton's 10 Minute Yoga Flex which is really 12 minutes.
~o~
After I clean up and look human, I promised the dogs and a child a hike in the woods.
Friday, September 19, 2008
Friday, 9.19.08
A nice 50 minute workout at the track today.
Brisk walk, 2 laps.
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
Run the bleachers for 10 minutes
Run back to start
One lap around track
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
One lap around track
Brisk walk, 2 laps.
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
Run the bleachers for 10 minutes
Run back to start
One lap around track
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 25 crunches
Sprint 20 yds, run backwards 20 yds.
Repeat
Do 15 pushups
Chasse 30 yds left foot, grapevine back
Chasse 50 yds right foot, grapevine back
One lap around track
Run the "tires"
One lap around track
Thursday, September 18, 2008
Thursday, 9.18.08
Plan - Lower Body & Abs
6 min walk to gym
circuit #1 - machines
lying hamstring curl 12/55
leg extension 12/85
butt blaster 24/85
leg press 15/160
Repeat for 3 sets
(time: 14 minutes)
10 minutes HIIT on the elliptical
circuit #2 - free weights, body weight
squat (varying hand position) 15/50
walking lunge with medicine ball twist 16/10
wide leg dead lift 12/50
plie squat 15/50
mountain climbers 40 seconds
Repeat for 3 sets
(time: 16 minutes)
10 minutes HIIT on treadmill
circuit #3 - cable station
cable kick back 15/50
cable adduction 15/50
cable abduction 15/50
First right leg, then left leg
bench jack knife 20
weighted stability ball crunch 20/25
Repeat for 3 sets
(time: 15 minutes)
10 minutes HIIT on stationary bike
~o~
Later that evening: 45 minute race walk
6 min walk to gym
circuit #1 - machines
lying hamstring curl 12/55
leg extension 12/85
butt blaster 24/85
leg press 15/160
Repeat for 3 sets
(time: 14 minutes)
10 minutes HIIT on the elliptical
circuit #2 - free weights, body weight
squat (varying hand position) 15/50
walking lunge with medicine ball twist 16/10
wide leg dead lift 12/50
plie squat 15/50
mountain climbers 40 seconds
Repeat for 3 sets
(time: 16 minutes)
10 minutes HIIT on treadmill
circuit #3 - cable station
cable kick back 15/50
cable adduction 15/50
cable abduction 15/50
First right leg, then left leg
bench jack knife 20
weighted stability ball crunch 20/25
Repeat for 3 sets
(time: 15 minutes)
10 minutes HIIT on stationary bike
~o~
Later that evening: 45 minute race walk
workout 9.17.08
Plan - Upper Body & Abs
walk 6 min. to the gym
circuit #1 - at the cable station
1 arm bent lat raise 8/30
1 arm cable kick back 8/30
1 arm over head press
1 arm cable curl
1 arm crossover
1 arm woodchopper
All on right side, then all on left
Repeat for 3 sets
(time: 15 minutes)
5 minutes elliptical
circuit #2- machines done in supersets, 3 sets of each pair before moving on to next pair
chest press 15/105, 15/110, 12/115
wide grip lat pull down 12/90, 12/90, 12/100
pec fly15/90/3
shoulder press 15/55/3
triceps press down 15/155/3
biceps curl 12/55/3
(time: 18 minutes)
5 minutes elliptical
circuit #3 - abs
double crunch machine 15/60/3
hanging ab raise 15/3
(time: 10 minutes)
6 minute walk home
walk 6 min. to the gym
circuit #1 - at the cable station
1 arm bent lat raise 8/30
1 arm cable kick back 8/30
1 arm over head press
1 arm cable curl
1 arm crossover
1 arm woodchopper
All on right side, then all on left
Repeat for 3 sets
(time: 15 minutes)
5 minutes elliptical
circuit #2- machines done in supersets, 3 sets of each pair before moving on to next pair
chest press 15/105, 15/110, 12/115
wide grip lat pull down 12/90, 12/90, 12/100
pec fly15/90/3
shoulder press 15/55/3
triceps press down 15/155/3
biceps curl 12/55/3
(time: 18 minutes)
5 minutes elliptical
circuit #3 - abs
double crunch machine 15/60/3
hanging ab raise 15/3
(time: 10 minutes)
6 minute walk home
workouts 9.15.08 & 9.16.08
Monday, 9/15/08
Plan - full body
walk to gym, 6 min.
5 min. elliptical
circuit #1
swing squat 15/15
triple pushups -- decline, flat then incline 10/10/10
plie squat with triceps extension 15/15
single leg straight leg crunch 24
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on the elliptical
circuit #2
Bulgarian split squat with hammer curl 16/30
bent arm lat raise 12/20
shoulder press 15/30
one-legged dead lift 16/30
knee in crunch 40
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on treadmill
circuit #3
stability ball chest press 15/70
stability ball pec fly 8/70
stability ball Ys 12
stability ball Ts 12
bench dip 15
stability ball crunch with weight plate 20/25
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on stationary bike
6 minute walk home
Stretch
I was strangely impressed by the fact that each circuit took exactly 15 minutes. Extraordinary.
Tuesday, 9.16.08
Plan - Cardio & Yoga
40 minutes at the stadium -
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
run the "tires"
run the bleachers for 5 minutes
walk briskly 1X around the track
run the "tires"
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
high knees 20 yards up
high knees 20 yards back
walk to car for cooldown
Evening brisk walk - 50 minutes
Never got around to the yoga other than stretching & going through poses while watching The Biggest Loser
Plan - full body
walk to gym, 6 min.
5 min. elliptical
circuit #1
swing squat 15/15
triple pushups -- decline, flat then incline 10/10/10
plie squat with triceps extension 15/15
single leg straight leg crunch 24
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on the elliptical
circuit #2
Bulgarian split squat with hammer curl 16/30
bent arm lat raise 12/20
shoulder press 15/30
one-legged dead lift 16/30
knee in crunch 40
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on treadmill
circuit #3
stability ball chest press 15/70
stability ball pec fly 8/70
stability ball Ys 12
stability ball Ts 12
bench dip 15
stability ball crunch with weight plate 20/25
Repeat for 3 sets (time: 15 minutes)
10 minutes HIIT on stationary bike
6 minute walk home
Stretch
I was strangely impressed by the fact that each circuit took exactly 15 minutes. Extraordinary.
Tuesday, 9.16.08
Plan - Cardio & Yoga
40 minutes at the stadium -
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
run the "tires"
run the bleachers for 5 minutes
walk briskly 1X around the track
run the "tires"
jog around track (1/4 mile) 2X
sprint 50 yards
run backwards 50 yards
25 crunches
sprint 50 yards
run backwards 50 yards
25 pushups
chasse' 50 yards right side
gravevine back 50 yards right side
chasse' 50 yards left side
gravevine back 50 yards left side
jog around track 1X
high knees 20 yards up
high knees 20 yards back
walk to car for cooldown
Evening brisk walk - 50 minutes
Never got around to the yoga other than stretching & going through poses while watching The Biggest Loser
workout 9.13.08 - full body
6 minute walk to the gym.
Circuit #1 - all done as a giant set
squat - press 15/40, 12/40, 15/40
scorpion pushups 16, 16, 16
step up with hammer curl 10 /40, 12/24, 12/24 on a 12" step
toe touch crunch 30, 30, 30
--At the end of the three giant sets
10 minutes hill intervals on the elliptical
Circuit #2 - all done as a giant set
plie squat with bent arm lateral raise 15/24, 15/24, 15/24
deadlift to upright row 15/30, 15/30, 15/30
tricep extension on one leg EACH ARM 15/20, 15/20, 15/20
one knee in crossover crunch 40, 40, 40
--At the end of the three giant sets
10 minutes sprint intervals on the treadmill 4% incline
Circuit #3 - all done as a giant set
chest press on stability ball 20/40, 20/40, 20/40
wide grip lat pulldown 12/90, 12/90, 12/90
box jumps on 12" step 10, 10, 10
double crunch 20, 20, 20
--At the end of the three giant sets
10 minutes sprint intervals on the stationary bike
Circuit #4 - all done as a giant set
plank with knee cross under 10, 10, 10
side plank with leg lift both sides 30, 30, 30
stability ball leg curl 20, 20, 20
crunchy frog 20, 20, 20
STRETCH 10 minutes
6 minute walk home
Circuit #1 - all done as a giant set
squat - press 15/40, 12/40, 15/40
scorpion pushups 16, 16, 16
step up with hammer curl 10 /40, 12/24, 12/24 on a 12" step
toe touch crunch 30, 30, 30
--At the end of the three giant sets
10 minutes hill intervals on the elliptical
Circuit #2 - all done as a giant set
plie squat with bent arm lateral raise 15/24, 15/24, 15/24
deadlift to upright row 15/30, 15/30, 15/30
tricep extension on one leg EACH ARM 15/20, 15/20, 15/20
one knee in crossover crunch 40, 40, 40
--At the end of the three giant sets
10 minutes sprint intervals on the treadmill 4% incline
Circuit #3 - all done as a giant set
chest press on stability ball 20/40, 20/40, 20/40
wide grip lat pulldown 12/90, 12/90, 12/90
box jumps on 12" step 10, 10, 10
double crunch 20, 20, 20
--At the end of the three giant sets
10 minutes sprint intervals on the stationary bike
Circuit #4 - all done as a giant set
plank with knee cross under 10, 10, 10
side plank with leg lift both sides 30, 30, 30
stability ball leg curl 20, 20, 20
crunchy frog 20, 20, 20
STRETCH 10 minutes
6 minute walk home
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