12.30 - 12.31.09

Woke up on Wednesday with a horrible cold. Actually, I woke up at 3am and had to go gargle with salt water. I was feeling cruddy all the rest of the day - so I was very thankful that it was already a planned Rest Day.

Thursday - Had to wake up and go do my Boot Camp class. I had a good plan for the day, woke up to snow and sure enough only 1/2 the people signed up made it in to the class. That's okay though. After some of the chaotic over-crowded nights, it's nice to have space. We were able to all do wall squats w/the stability balls and work on some knee strength. Burned 502 calories according to my GWF, that was at the 1 hr 12 min mark. I also did 16 minutes on the elliptical beforehand since I was there w/nothing to do.

Now my daughter is asking me to take her up to work out since she had to be at work and missed the class. She also wants me to put her through a good weight workout.

On another note: According to my GWF I still haven't had a good 8 hrs sleep. Last night was just under 6 hours according to it. I thought it was a bit better than that, but Layla slept with me (15 months old) and she wanted to be IN my arms the whole night. At some point my arm fell asleep and that woke me up, took a while to fall back asleep. It showed on the report!

*edit* PM: Made it to the gym with Rhianna for 30 minutes on the elliptical, a 12 min back/shoulders circuit, 10 minutes on the Stairmaster, 15 minutes back/shoulders.

12.29.09 - Morning

Working with my GWF is still fun. According to it, I got more sleep last night (7 hrs) although I was lying down for 8 1/2. The lack of the full nights sleep was thanks to my husband's insomnia and getting up down up down throughout the night. At times it woke me.

Today I was determined to find out what GWF would accept as "vigorous" activity. I started out doing the mountain setting on the elliptical for 30 minutes after a 10 minute warm up. Only 3 minutes of that was accepted as vigorous. I then moved to the recumbent bike and the entire 20 minutes was vigorous. I then ran on the treadmill for 11 minutes (vigorous) and walked for 4 minutes (also vigorous). Total cardio time: 1 hr 15 minutes

This morning I received a response from Body Media's tech team on METS and it not recognizing the elliptical or Stairmaster as vigorous, even though my heart rate was way up there and I was drenched in sweat. The answer:

"I'm sorry about any issues you are having with the accuracy. Please note there are some short term activities that the armband cannot detect correctly. This includes riding a bike and the elliptical machine. We are working in the future to build this into the unit. However there is an option that will allow you to edit off body activities for things the armband cannot detect. To use this feature, you must have the armband off your body for at least a half hr. After this, you will notice the edit off body option appear on the website under the summary graph after you upload again.

Please try this as it will accommodate for the accuracy of the activities the armband cannot do."

Hmmmmm, for $249 plus shipping, that answer is rather annoying. At least it *did* recognize the bike. It annoys me that the elliptical isn't reckoning correctly - and what is the purpose of having to freaking add it? I could just be using a regular exercise logging program for this! I wanted ACCURACY. Pfffffft.

Boot camp class again tonight. I have some fun stuff planned (insert maniacal laugh here). :D

12.28.09 - evening

Tonight's boot camp wasn't one of the harder ones. No mountain climbers. No lunge/pushup tabatas. No stair running. However, I still burned 493 calories at the one hour mark which was followed by some light mat work and the cooldown stretch. At that point the GWF said that I had burned 533 calories. Also, it counted 25 minutes of it towards "vigorous" and not just moderate. (That moderate business really annoys me when it's anything but).

I can't wait to check it out tomorrow when I plan on stair running, a mountain climber tabata and some more intense cardio intervals. Due to the bad weather (snow and slick roads), I had a very small class tonight. One of sick, the others were tired. Total time for the class was 1 hr 12 min.

12.28.09 - morning

I still have boot camp class to lead tonight and I'll be wearing my GWF to see how many calories pushing hard can burn.

This morning I met my daughter at the gym for some cardio. I did 30 minutes of intervals on the Stairmaster and 30 minutes on the elliptical, keeping my heartrate (on the ellipitcal) between 147 - 151. I don't know what it was on the Stairmaster, I was too busy focusing on my intervals. I do know that today my GWF *did* indeed decided that I had met my vigorous activity goal AND my moderate activity goal. Let's see what happens when I lead my class later this evening.

12.27.09

The jury is still out on the GWF. According to it I slept 7:29 hours with 74% sleep efficiency. I agree with that. I was up and down a couple of times during the night to pee thanks to the carb-overload from Christmas which had me bloated. It had to come out sometime and it chose the middle of the night. Adding to that, my daughters had friends sleep over and friends visit. At one point there were 5 or 6 extra kids in my house, plus my two that are home. Up and down the stairs, giggling, etc.

Back to the GWF. Here lies the problem: moderate vs vigorous activity. It seems determined to count most everything I do as moderate and believe me, it's anything but. I wondered if it is because I'm an athlete and it takes more to get my heart rate up, but my heart rate WAS up today.

I did 45 minutes on the elliptical, 35 of which were sprint intervals. My heart rate stayed between 141 - and 157 which is between 82 and 90% of my target heart rate max. It definitely FELT vigorous. The GWF device said "moderate."

I then did 15 minutes on the Stairmaster, level 7 which is 98 steps per minute, and the machine said I was using 8 METS. My heart rate stayed in the 150s. At some point during this, my GWF did it's little doo-de-de-doo thing and a message said that I had met my moderate activity goal for the day. :-p I was drenched with sweat and feeling it. I had stayed on Level 7 instead of going up because I was so exhausted from the sprint intervals on the elliptical.

I then went and did a set of back work followed by a 5 minute jog on the treadmill. Another set of back work and then 15 minutes on the elliptical on hill setting. All told this was another 35 minutes of work. Never once did the doo-de-de-doo sound to tell me that I'd met my vigorous activity goal.

Could my sluggish thyroid be to blame? I'm supposed to go next week to get new blood work drawn. My TSH had been rising and my free T3 dropping. The doc added some Cytomel to my Armour to attempt to boost it but I don't think it's enough. My body temperature has been between 97.1 and 97.7. I know with my temp down like that I'm running sluggishly. This stupid backorder happening with Armour is making the whole thing a ridiculous ordeal. I could just be bumped up a level and that would even things out but nooooooooooooooooooo. I'm going to have to order it from Canada because I am NOT playing this game with synthetics and I will NOT be put on Synthroid/Cytomel. I'll agree with a little more Cytomel being added to boost things but if that doesn't help, Canadian pharmacies, you have my business!

12.26.09

Got my Gowear Fit (GWF) working! I figured I wouldn't use it until today, no sense recording all of that holiday damage. Got to have a free day sometimes - truly free.

Today:

18 min elliptical waiting for people to show for my class. Eventually they came - 10minutes late. I think everyone has the holiday sluggishness. Carb overload.

1 hr 10 min boot camp class

According to my GWF, which I set when I got on the elliptical, I burned 649 calories.

After chilling at home for a little bit, Rhianna and I decided to take advantage of the nice weather and take a nice walk. According to the GWF I burned another 344 calories.

This thing could become very addictive. I've only logged 512 consumed calories today, so I think I'd better go eat!

12.25.09

Yes, indeed, I got a workout in on Christmas day. :)

Total time, 1 hr:

20 min. Stairmaster

Front & back lat pulldowns 70/12 each
Seated cable row 12/125
Upright cable row 12/50
Repeat 3X dropping 5 lbs and adding 3 reps

5 min treadmill run

Prone row 12/55
Back extension 12/10
Lawnmowers 12/20 each side
Repeat 3X

5 min treadmill run

Inverted row 10
Delt fly 12/45
Repeat 3X

That was it. Had to squeeze it in while the turkey was roasting and the potato casserole was baking. I needed it thanks to the cheesecake last night. :)

12.23 - 12.24.09

Wednesday, Christmas Eve Eve: Day off. (HA!) Drove to two separate malls (far apart), two strip malls, two grocery stores (One was The Mustard Seed Market, which I love-love-love), CVS, two coffee stops. Afterward, I spent HOURS wrapping presents. Fortunately, I was on the phone with my good buddy, Pam, for those hours of wrapping.

Thursday, Christmas Eve: 10 minutes elliptical at the gym, then my 1 hr 5 min. Body Boot Camp class. I tried to get everyone out of there earlier than usual - we all had so much to do.

The workout was a killer, with a "break" of sorts with the partner drills.

Christmas Eve Boot Camp

Warm Up
Step touch w/stretching, grapevine, cross arms, lat arms, skate, cross crawl, repeater lunges, jacks, jump rope, step touch arms, 3 Vinyassas

Circuit #1
Squats w/medicine balls
Pushup series
Rope climb abs
Repeat 3X

Cardio interval – broad jump forward, chug back, Repeat 5X

Circuit #2
The Twelve Days of Christmas (this was done just like the song, so by the end of it you've done A LOT of work).

1 prisoner squat
2 reverse lunges
3 upright rows
4 sumo squats
5 siff squat calf raises
6 triceps dips
7 full pushups
8 plank rows
9 hydrants left
10 hydrants right
11 ultimate crunches
12 touch the sky

Water break & then
STAIRS (four floors)

Circuit # 3 - Partner drills
Stand ups
Medicine ball waist pass both sides
Medicine ball woodchopper pass both sides
Medicine ball lunge series
Medicine ball ab pass
Repeat

Circuit #4
Resistance band partner rows (standing)
Resistance band chest presses
Resitance band plank row, the row with rotation
Repeat

Cardio Interval – Mountain climbers and jumping jacks

Bear crawls

Circuit #5
Dumbbell swing squat
Hydrant series
Low plank hold
Repeat

Cool down/Stretch

12.22.09

Yesterday my Gowear Fit (from henceforth known as GWF) came and I charged it over night. I was uber excited about trying it out today, especially wanting to see how kick-butt my boot camp classes really are.

I wore it to the gym this morning and did:
30 minutes elliptical mountain setting
10 minute treadmill run
10 minute Stairmaster

I was working hard and it showed: In 50 minutes I burned 520 calories.

I came home and uploaded the info to see how it all worked. Of course, I'm a sucker for graphs so I was very, very happy. By the time I uploaded my info and sync-d everything I had burned 991 calories so far.

A little blurb came across the screen asking me if I'd like to upgrade to the latest software. I clicked "ok." Uh-oh, big mistake.

I took off the GWF & display to shower, put it back on, cleaned the house like a mad woman and then went to check to see how vigourous my cleaning had been. The display said "Press armband." I did. Nothing. I noticed no lights were on. I did all sorts of things, reading the manual, looking on the website, blah, blah. I hooked it back up to the computer and a window came up which said "Trouble connecting to armband, disconnect for 10 seconds and try again. If there is still a problem, call customer support." That is exactly what I ended up having to do.

And guess what? After downloaded the new firmware, pressing buttons for 20 seconds, etc, etc, it turns out my GWF is no good!! The customer support tech was excellent. He is had a new one sent right out to me and issued me a UPS return label immediately. I got it out in the drop box just after 12 noon. He said my new GWF should be here by Christmas Eve. I hope so!

It was a huge disappointment having it malfunction and not recognize/accept the firmware. Very sad, indeed. I really wanted to test out my bootcamp class. I also wanted to get the ball rolling on leaning out for April.

Anyhow...

More technical difficulties tonight. The CD player in the group exercise room would not work properly. I ended up having to use a little boom box for my class. All the fiddling around made us start 10 minutes late - which helped a woman who was running late to get there "in time."

Boot Camp Class: 1 hr 20 minutes.

So that is the report for the day. I'm going to try to do some P90X yoga tomorrow and get in some cardio. Thursday morning I'll be having class instead of at night - planning on doing the 12 days of Christmas. :)

12.21.09

Sunday was a "rest" day. Laughable, since I ran around like a maniac all day trying to get things done.

12.21.09 - morning: 45 minutes elliptical, heart rate at 75% hrm.

Evening - 5 min. elliptical
1 hr 15 min. Body Boot Camp
20 min. run on treadmill w/Cheryl (did a 2 1/2 minute backward hill walk break, threw in a couple of sprints, but otherwise a tempo run). HR: 157, 85% hrm

12.19.09

Some snow and slick roads this morning made the gym very empty. There were only three at my boot camp class - a fourth got there too late. Still, we had a good workout. I had meant to get there early to meet my friend for a treadmill run but when I arrived later than planned, she was just arriving, too. She lives just 1/4 mile away from me and had slipped & slidded the short distance. Not a good morning to be up and out early.

Anyhow - we had a great workout. I got in 10 min on the elliptical and then 1 hr 10min boot camp class.

I still want to go back to the gym and get at least 20 minutes of running in. We want to do the New Year's Eve 5K and I really need to work on my speed.
It won't be fast, that's for sure.

My Gowear Fit will be here on Monday. I'll be able to try it out at Monday's class to see how it works.

** 30 min elliptical watching "Slings & Arrows."

12.18.09

After the flu and all the stress, it felt good to be at the gym bright and early again.

30 minutes elliptical, heart rate: 141, 75%. Should've amped it up a alittle.
25 minutes back/shoulder circuit, done as compound sets -

front & back lat pull down 10/75 each, 12/70 each, 15/65 each
seated cable row 10/130, 12/125, 15/120
upright cable row 10/55, 12/50, 15/45

prone row 10/55, 12/50, 15/45
back extension 15/0, 12/5, 12/10
front and side alternate raises 8/16/3

10 minutes Stairmaster


Well, I took some measurements this morning and the ugly truth is that I need to lose 4 inches in my waist and 4 inches in my hips to get where I want to be to compete. I've been happily and comfortably wearing size 6 jeans for a while now and the fact is that if I want to be a figure competitor, I'm going to need to be a size 2.

Starting today, I have 4 months to accomplish my goals. There is no time like the present to start. My Gowear Fit should be here next week and that should be a great tool in attaining my goals.

I also have to call my doctor today and ask him to bump up my dosage of Cytomel. My body temperature is hovering around 97.5 degrees and running that low CANNOT be helpful in moving off pounds and leaning out the way I need to.

12.16 - 12.17.09

12.16 --- Never made it to the gym. The day was hectic from the start and never slowed down.

12.17.09 - 8 min elliptical. 1 hr 17 min body boot camp class. 30 minutes elliptical mountain setting w/Cheryl.

I'm getting something super special for Christmas. A Gowear Fit armband. It's just like Body Bugg. It's going to help me as I...gulp...prepare for my first figure competition in mid-April. There is so much to worry about and do in the four months between now and then. I'll probably do a lot of blogging about that. I'm going to have to lose some weight I've been comfortable carrying in order to get really cut the way I'll need to be. I want to compete in either Ms Fit Body or Figure. I'm expecting that to be VERY hard work, especially with my thyroid issues. That's where I hope the Gowear Fit Armband will come in.

12.14 - 12.15.09

12.14 - Elliptical 10 min. Body boot camp class, 1 hr 15 min. Run w/Cheryl 23 minutes. Made a good, hard class tonight. :)

12.15 - Stairmaster 8 min. Body boot camp class, 1 hr 15 min. Run w/Cheryl 20 min. Tonight's boot camp class was focused mostly on legs/glutes - and I used Scott Toussigant's silly shuffles for one cardio interval...what a killer! I think everyone's thighs are still feeling it.

Thursday's class is completely full already.

Cheryl & I are trying to keep our running up for the New Year's Eve 5K that we plan on doing. Monday we ran outside but it was raining/sleeting tonight so we stayed in on the treadmills. I found my MP3 player and that made the indoor run endurable.

12.11 - 12.13.09

Friday the 11th.... NOTHING. Rest and try to recover. Well, sort of. Rest is a bit alien to me. There were too many places where I had to be and do.

Saturday - Boot Camp Class - I wondered if I'd be able to teach - and "do". Turned out well. I felt much better for being there. 1 hr 10 min. Here's the workout:


Warm Up
Step touch, add arms – cross, lat
4 knee repeater each side, 4 set skate, repeat; Jumping jacks, Front leg to back leg, repeat other side; 1 legged hops side to side, jump rope, step touch arm circles, 3 Vinyassas

Circuit #1
Squat series
Plank ups
Rope climb abs
Repeat 3X

Cardio Interval – Broad jump, jack back, mountain climbers, repeat

Circuit #2
Iron Cross
3-way lunges
Wide leg deadlifts
Bent over row
Wide legged or cross legged situps
Repeat

Cardio Interval – Burpees, skate, repeat

Circuit #3 (Balls)
Stability ball curl & press
Stability ball chest press
Stability ball pec fly (stretch on ball)
Stability ball bridge
Stability ball crunch
Repeat

Cardio Interval – Low side squat shuffle across room, plank jack

Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball)
Stability ball hamstring curl
Stability ball roll out
Stability ball prone cobra
Repeat

Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat

Circuit #5 (benches)
Step up with side lift curl & fly
Rev lunge off step w/attitude lift
Triceps dips
Side plank w/arms off bench
Bench jackknife
Repeat

Circuit #6 (mats)
Frog squats
Seated front facing leg raises
Low plank

Cooldown & Stretch
Side stretch, clasped hands behind, fingers in front facing body, seated pretzel twist each side, straddle stretch, runners stretch, pigeon stretch, hamstring stretch, downward dog, dangle, standing quad stretch, arm/shoulder stretches


Sunday, the 13th - Managed to get to the gym for cardio & legs/glutes. Alittle abs, too.

20 minutes elliptical
30 min legs/glutes
Leg press 15/270 lbs...fast 15/270....slow 10/270
12/320...fast 10/320...slow 8/320
10/370...fast 10/320...slow 6/320

Superset: Buttblaster 10/80 each leg
Leg curl machine 12/80
Leg extension machine 12/75
Repeat 3X
Superset on cable machine: thigh adduction 12/45
thigh abduction 12/45 repeat on each leg
Cable crunch 15/105
Repeat 3X
10 minutes Stairmaster
10 minutes elliptical

Tomorrow night's another class - and Tuesday, Thursday and Saturday.

12.9 - 12.10.09

RELAPSE!

On 12.9 I made it to the gym at 4pm for a 55 minute cardio/back/arms workout. I was feeling tired and a bit run down. By the time Rhianna and I finished -- and we cut it short -- I was feeling like the wind was out of my sails.

At 9pm I went to bed. I was cold & couldn't get warm. Flannel pjs, a hoodie, three blankets, a dog. Still cold. Finally hubby came to bed. Still cold. Around 11pm, the stomach bug hit again and hit hard. Fortunately, I wasn't freezing anymore. That led to a night of up and down to the bathroom.

Woke up 12.10 still feeling weak - very weak - and needing to not be far from a bathroom. No appetite and a very real fear of puking up anything that I did get down. 11am came around and I forced myself to eat some brown rice hot cereal. It stayed down and I felt a bit better for it. Later in the day I managed a perfect pear.

At 6pm I had a boot camp class to lead. I had to make a plan that could be done without me actually DOING much of anything other than directing, yelling, demonstrating, timing, etc.

This is what I created - and I got some good feedback on it.


Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, lat pulldown arms, skate w/row arms, cross crawl, jumping jacks, jumping rope - side to side, running man, prisoner squats, lunges, side squats, pushups, rocking heel-toe stretches

Circuit #1
Squats prisoner, front, Y
Pushups
Ultimate crunches
Repeat 3X

Cardio Interval – broad jump fwd, chug back

Circuit #2 – timed pushups/situps

Circuit #3 (tubing)
Partner sgl arm rows w/one band
Partner row rotation
Partner delt flys
Partner mid back rows
Turn- partner chest press
Repeat 2X

Cardio Interval - Stairs

Circuit #4 ( med balls)
Waist pass
Woodchop pass
Lunge w/pass
Russian twist pass
Med ball ab pass
Repeat 2X

Circuit # 4 STATIONS – 1 min each
Station 1 – Side lunge off bench
Station 2 – ladder drill
Station 3 – stability ball body bar rowing
Station 4 – box jumps w/elevated pushups
Station 5 – Triceps dips

Circuit #5 (mats)
Weighted adduction/abduction
Hydrant series
Low plank

Cooldown & Stretch --- aaahhh!

1 hr 10 minutes. I was able to a do a little bit here and there. Did the warm up, did the first circuit and the last, some of the stations while demoing.

Unless something miraculous happens and I have a swift recovery, I am taking it easy tomorrow and resting (in as much as it is possible with all the running around I must do).

12.6 - 12.8

Sunday -- Congestion, coughing. Felt like crap.

Monday -- Adding insult to injury a stomach bug and a fever of 101F for most of the day. Had to cancel my boot camp class.

Tuesday -- Rallied in time for my boot camp class and managed to not only muddle through, but feel better for it. 10 min elliptical, 1 hr 5 min boot camp class.

12.4 - 12.5.09

Friday ended up being a rest day - I woke up with a bad cold and decided I had better take care of myself. Of course, I never did get to just curl up on the sofa and do absolutely nothing. I *did* get to visit with a friend for 2 hours over a cup of herb tea and that was very relaxing.

Saturday - 10 minutes elliptical, 1 hr 15 min Boot Camp Class. The class was really small - even though many had signed up, it appeared that the cold had gotten them, too.

Here's the workout plan I prepared. I'm going to use it again on Tuesday since there are different people signed up.

Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, grapevine, lat pulldown arms, skate w/row arms, cross crawl, jumping jacks, prisoner squats, lunges, 3 vinyassas

Circuit #1
Squats wts, low, shoulder, high
Pushups
Bicycle crunches
Repeat 3X

Cardio Interval – big step mambo each leg, jacks

Circuit #2
Single leg squats ea side
Single leg deadlifts ea side
Reverse lunges
Sumo squat w/triceps ext
Crunchy frog
Repeat 3X

Tabata: Mountain climbers 20; plank 10 Repeat 4x

Circuit #3 (balls)
Upright row
Lean-back bicep curl
Decline pushups
Ball jackknife
Repeat 2X

Cardio Interval – (benches)
Travel the bench, up and over
4X around, bench lunges, repeat

Circuit #4 (benches)
Split squat w/lat raise right
Split squat w/front raise left
Sgl arm dumbbell row ea side
Fingers to heel touches
Bench hip raises
Repeat

Tabata: Squat & hold, 20/1

Inchworm
Crabwalk

Circuit #5 (mats)
Hydrant series
Side plank
Superman/locust
Low plank w/arm extended

12 Days of Christmas
1 Prisoner Squat
2 Reverse Lunges
3 Upright rows
4 Sumo squats
5 Siff squat calf raises
6 Triceps dips
7 Full pushups
8 Plank rows
9 Hydrants left
10 Hydrants right
11 Ultimate crunches
12 Touch the sky

Cooldown & stretch
Floor series


I'm typing this on Sunday morning -home sick. The cold hit HARD. Maybe even the flu, who knows. One of my daughters had a fever most of the week, the other spent yesterday evening puking. Everyone is coughing and sniffling today.

12.3.09

The owner of the gym stocked the classroom with new stability balls for me to use. I simply had to use them yesterday.

Workout: 1 hr 20 min.

Warm Up
Step touch, add arms – cross, lat
4 knee repeater each side, 4 set skate, repeat; Jumping jacks, Front leg to back leg, repeat other side; 1 legged hops side to side, jump rope, step touch arm circles, 3 Vinyassas

Circuit #1
Squat series (16 ea: first set prisoner, 2nd Frankenstein, 3rd Y)
Plank ups 8
Rope climb abs 12
Repeat 3X

Cardio Interval – Broad jump, jack back, mountain climbers, repeat

Circuit #2
Walking lunges 12
Squat w/one leg lift & front raise, alt 8
Wide leg deadlifts 8
Bent over row 12
Wide legged or cross legged situps 8 ea side
Repeat

Cardio Interval – Burpees, skate, repeat

Circuit #3 (Balls)
Stability ball curl & press 8
Stability ball chest press 8 slow, 8 alt sets
Stability ball pec fly (stretch on ball) 12
Stability ball bridge 8
Stability ball crunch 16
Repeat

Cardio Interval – Stairs (4 floors - 8 flights -) twice

Circuit # 4 (Balls)
Stability ball pushup OR plank hold
Stability ball pullover (stretch on ball) 12
Stability ball outer thigh lift 8 each side
Stability ball hamstring curl 16
Stability ball pass abs 12
Stability ball prone cobra 8
Repeat

Cardio Interval (benches)
Fast feet, straddle jacks, straddle kicks, repeat

Circuit #5 (benches)
Step up with side lift curl & fly 8 ea side
Rev lunge off step w/attitude lift 8 ea side
Triceps dips 12
Bench jackknife 12
Repeat

Circuit #6 (mats)
Frog squats
Seated front facing leg raises
Low plank

Cooldown & Stretch
Side stretch, clasped hands behind, fingers in front facing body, seated pretzel twist each side, straddle stretch, runners stretch, pigeon stretch, hamstring stretch, downward dog, dangle, standing quad stretch, arm/shoulder stretches

They didn't mind that we really went over time. Everyone seemed to have enjoyed the work out and felt very "worked out."

12.2.09

Fighting off a cold w/all the power (and Emergen-C) that I can muster.

1 hour of cardio:
30 minutes elliptical
20 minutes Stairmaster
10 minutes different elliptcal

Every treadmill was being used. :(

11,28 - 12.1.09

11.28.09 - Wendy was able to come to my Body Boot Camp Class. The class was 1 hr 10 min long and I called it the "Pieblaster." I threw in the first taste of my "12 Days of Christmas" gift. Now we just have to work our way through singing and doing the whole thing. :)

1 Prisoner Squat
2 Reverse Lunges
3 Upright rows
4 Sumo squats
5 Siff squat calf raises
6 Triceps dips
7 Full pushups
8 Plank rows
9 Hydrants left
10 Hydrants right
11 Ultimate crunches
12 Touch the sky

11.29 - Sunday - was a day of rest. Sort of. I got no rest that day. Running, running all day, pillar to post.

11.30 - 1 hr 10 min cardio/weight circuits. Chest/arms/abs.

12.1 - 40 min at the gym in the am. 15 min. elliptical, 25 min back workout. In the evening, 1 hr 15 min Body Boot Camp. Here's what we did....

Warm Up
Arms overhead, breath in, step touch, shoulder circles, backstroke, jacks, running man, skate, cross crawl, leg warm up,
Prisoner squats, lunges

Circuit #1
Squats w/wts low, shoulder, up
Pushups (wide, narrow, diamond)
1 knee in crunches
Repeat 3X

Cardio Interval
Knee up double lunges
Spin squat
Repeat

Circuit #2
Squat-curl-press
Reaching squat
Lunge w/chest fly right
Lunge w/front raise left
Billy’s crunches
Repeat

Tabata: touchdown lunge/pushups

Circuit #3
Sumo squat w/triceps ext
W-press with leg extension
Deadlift to upright row
Plank row
Ugly crunches
Repeat

Cardio interval
Front kicks
Broad jump
Chug back
Repeat

Spiderman climb
Commando crawl
Crabwalk
Repeat

Circuit #4 (benches)
Side & back lunges
w/arms
Split squats
Elevated pushups
Side plank with shoulder adduction
Russian twist to boat
Repeat

Cardio Interval (benches)
Jog up step/switch
Charleston switch
Box jump
Repeat

Circuit #5 (mats)
Thigh adduction w/weight
Abduction
Hydrant series
Low plank
Superman/Locust
Repeat

Cooldown/Stretch


Today (12.2) is meant to be cardio & yoga. I've got a sick child (flu) and I'm feeling groggy & sluggish so we'll see what I decide to do.

Meanwhile, I've been asked to add a fourth Body Boot Camp class which is exciting.

Catch up 11.23 - 11.27.09

Monday - Back, legs, abs - supersets & cardio. 1 hr 20 min.

Tuesday - 1 hr cardio, Body Boot Camp 1 hr 15 min.

Wednesday - Chest/Arms, supersets & cardio. 1 hr 10 min

Thursday - Running - warm up and Turkey Trot, 40 min between the two.

Friday - 1 hr 5 min cardio & Back/Shoulders. 36 min yoga.

Tuesday's Boot Camp -

Warm Up
Step touch, ballistic hugs, arm circles, backstroke, cross arms, grapevine, lat pulldown arms, skate w/row arms, jumping jacks, prisoner squats, lunges, 3 vinyassas
Circuit #1
Prisoner, front, Y squats
Wide, narrow, diamond pushups
Bicycle crunches
Repeat 3X

Cardio Interval
In & out squat jumps
Jumping jacks
Repeat

Circuit #2
Dumbbell swing squat
Sumo squat w/front raise
Low bicep curl
Ultimate crunch
Repeat 2X

Cardio Interval
Lateral hops
Front kick-back kick
Repeat

Tabata: Squat w/weights 20, upright row 10
Circuit #3 (Partner Drills)
Stand up
Medicine ball woodchop ea side
Medicine ball twist/pass
Lunge & pass
Sit up & pass

Cardio interval (benches)
Fast feet
Straddle jack up
Repeat

Circuit #4 (benches)
Step up w/leg lift
Reverse lunge w/press
Triceps dips
Dumbbell pullover
Bench jackknife
Repeat 2X

Cardio Interval (benches)
Step kick alt sides
Box jumps
Repeat

Commando crawl
Crabwalk

Circuit #5 (mats)
Birddog
Hydrant series
Low plank

Cooldown/Stretch

11.19 - 11.22.09

Thursday - 8 min. elliptical. 1 hr 10 min Body Boot Camp.

Friday - Much needed rest day.

Saturday - 1 hr 10 min Body Boot Camp. Steam cleaning carpets. Moving furniture. Fun-stuff like that.

Sunday - Another rest day. It was a gorgeous day and I would've loved to go out for a run but I was waiting for someone from Freecycle to come pick up an old Kimball organ. They never came. :( Grrrrrrrrr.

11.16 - 11.18.09

11.16.09 - 1 hr 20 min back/abs workout w/cardio interval

11.17.09 - 45 min. cardio (elliptical), 1 hr 7 min Body Boot Camp

11.18.09 - 1 hr 15 min circuit workout - cardio/chest/legs/arms

Wish I had time to be more detailed, they were good workouts!

11.14.09

Put together a challenging Body Boot Camp - I felt it. :) One hour 5 minutes. Afterwards, went for a two-mile run/walk.

Meant to rake leaves but life happened. Too much stuff going on. I did move a bunch of furniture, so there was a feeling of productivity.

Plans for Sunday: Run the Turkey Trot route after church and rake leaves.

11.11.09 - 11.13.09

Wednesday, 11.11.09 - 1 hour of cardio divided between the elliptical and recumbent bike. My boot camp the night before had kicked my butt - I woked up with DOM all over my body.

Thursday, 11.12.09 - 5 min elliptical, 1 hr 5 min Body Boot Camp.

Friday, 11.13.09 - Got to the gym late, had to squeeze a good workout in to an hour time slot.

10 min elliptical

Dumbbell chest press 15/40
Dumbbell fly 15/40
1-legged squat 10/20 each leg
Weighted stability ball crunch 20/10
Repeat 3X

5 min treadmill run

Single arm cable crossover 10/35 each side
Single arm pullbback 10/35 each side
Single legged deadlift w/body bar 10/24 each side
Stability ball jackknife 20
Repeat 3X

5 min treadmill uphill walk

Stabilty ball hamstring curl 15
Reverse crunch 15
Stability ball push up 10
Repeat 2X

8 min elliptical


--If it is nice outside later, I might go for a 2 - 3 mile run.

11.10.09

60 minutes - cardio & back

20 min elliptical

Front & back lat pulldowns 12/65 each
Seated cable row 12/105
Upright row 12/45
Repeat 3X

U-T-I s 12/16 each
Prone row 12/45
Weighted back extension 12/10
Repeat 3X

20 min elliptical

Tonight: Body Boot Camp

Catch Up 11.2.09 - 11.09.09

This past week was insanity itself. Besides homeschooling the girls, leading my three boot camp classes and general life... I had to pack up my father's chaos at the assisted living and move him to the memory care section where he could only bring 1/10th of his stuff. I can't emphasize enough that my father is a pack rat. I packed up 30 boxes of books ALONE. There were half a dozen large totes of CDs & DVDs, more boxes of the same, papers, papers, papers. Pat had a big project at work and couldn't help. I had to drive Rhianna to work every day and back. So 13 yo Erinn was my helper and we worked our butts off. The dust was a killer, it's got me all stuffed up.

We watched Layla so Jenna could get to the gym. I managed to meet a friend for a brief lunch, go out for another lunch - longer and further away, with my daughter's mother-in-law. On Friday morning, Layla came to stay and we had her until noon on Monday. We loaded the U-Haul and took stuff to storage on Saturday and she slept on her Auntie Erinn.

So I know I worked out - but what the heck I did, I'll never be able to blog exactly! I didn't workout at all on Friday or yesterday. I was so exhausted those days that I knew it was not in my best interests to push.

I'll be having company coming in for Thanksgiving, so a major cleaning spree is due for my own house. I've got some appointments to get to - the calendar is not clear, that's for sure. While I'm hoping for some R&R, I don't think it's happening this week or next.

11.1.09

It is a gorgeous day outside and I should've been running in the cemetery. Instead, I worked out at the gym - and had it all to myself for most of the time.

15 min cardio elliptical

Front & back lat pulldown 12/65 each
Seated cable row 15/105
Upright cable row 15/45
Repeat 3X

5 min treadmill run

Butt blaster 12/75 each leg
Leg curl mach 15/75
Leg extension mach 15/65
Back extension 12
Repeat 3X

5 min treadmill run

Lawnmowers 12/20 each arm
Stability ball leg curl 20
Captain's chair ab raise 12
Repeat 3X

10 min Stairmaster

Total workout time: 1 hr 12 min.

10.29 - 10.31.09

Thurs, 10.29.09 -- Boot camp class for 1 hr 5 min and a 45 min run with Rhianna.

Fri, 10.30.09 -- Too much going on, overslept, had to run from pillar to post all day. Turned into a rest day. I think my body appreciated the extra rest. I still have a cough from the last virus that came around and still had some of the lingering tiredness.

Sat, 10.31.09 -- 1 hr 5 min body boot camp followed by a 2 mile run with some of the girls from my class. We're all planning on running the Thanksgiving morning Turkey Trot together.

10.27.09

Morning - Cardio 40 min, back/arms circuit 35 min.

Evening - Body Boot Camp, 1 hr 5 min. 'Twas a great class! :)

10.25 - 10.26.09

Sunday was a rest day - but it was anything but restful. Not enough sleep after the Darryl Worley concert - headed to church groggy and afterward had to run all over the place preparing for the AWANA party.

Monday was actually a sick day. I was so exhausted, slightly congested and felt like a zombie. Much of the day was spent sleeping.

10.24.09

Body Boot Camp class - 1 hr 5 min. Had a very small class today, everyone is dropping like flies from the flu that is going around. Several people in the circle have relations who have swine flu. Since the class was very small, we did it out in the gym and did a mix of machines, free weights, stability balls and cardio machine intervals.

Oh, did the elliptical for 12 min. waiting for class time.

It's not raining now and I'm so tempted to go out for a run... I don't think I can resist.

**Later: Got in a 45 min run. It was gray out but the leaves were gorgeous. Let the 70 lb "puppy" come along and drag me.

10.22 - 10.23.09

10.22.09 -- Body Boot Camp class 1 hour

10.22.09 -- chest/back/arms & cardio 1 hr 5 min

30 min elliptical

Front & back lat pull down 12/60 each
Underhand grip pull down 12/60
Chest press machine 15/80
Repeat 3X

Delt fly 15/40
Pec fly 15/40
Repeat 3X

Dumbbell chest press 15/50
Dumbbell fly 15/50
Seated cable row 15/105
Upright cable row 15/45
Repeat 3X

Then it was off to the chiropractor for a trigger point massage and adjustment. :)

10.21.09

Morning: 46 minute run watching the sun rise. Beautiful! Temp was 54F and just perfect.

Later: legs/glutes/abs

10 min. elliptical warm up

Butt blaster 10/70 ea leg
Leg curl mach 15/80
Leg extension mach 15/75
Repeat 3X

Kettlebell squats 15/30
Kettlebell 1-legged deadlift 10/30 ea leg
Sumo squat 15/30
Repeat 3X

Step ups 12" step 10/30 ea leg
Wall squat - hold 1 minute w/ball
Wall squat w/o ball alternating 1 leg 10 sec ea, repeat 5X
Side squat w/band and weight 12/15
Repeat 3X

Medicine ball partner pass abs 15/10
Touch the sky 15/10
Russian twist 15/15
Hanging ab raise 15
Repeat 2X

5 min elliptical cool down

Total time: 1 hour

10.19 10.20.09

10.19.09 - 1 hr. 20 min back/abs/cardio. Involved 10 min elliptical warmup, circuits w/cardio interspersed and 25 min on the elliptical at the end.

10.20.09 -
1 hr cardio - 30 elliptical, 10 stairmaster, 20 stationary bike
1 hr body boot camp...

Warm-Up –

March, Jog, Jack, Cross Crawl, Grapevine, Skate w/arms, Repeat

Prisoner Squats

Lunges

Arm circle series

Circuit #1

Squats w/weights low, shoulder, high 8

Pushups – Scorpion or wide, narrow, diamond 8

Rope climb abs 10

Repeat 2X

Tabata: Touchdown lunge 20

Pushup 10

Plate reverse lunge 8 ea

Plate ice cutter 8 ea

Plate pec fly 8

Plate plank w/arm extend 2

Repeat

Cardio Interval

Plie jump

Jumping jacks

Funny foot ball run

Repeat

Circuit #2

Deadlift to upright row 8

Side squat w/bicep curl 8

1 legged tricep extension 10

Bicycle crunch

Repeat

Cardio interval (benches)

Fast knees

Up & down

Fast knees other side

Up and down

Up and over

Circuit #4

Step up w/leg lift

Triceps dip

1 arm elevated pushup

Bench jackknife

Repeat

Tabata: Mountain climbers 20 sec, rest 10

Circuit #4

Hydrant series

Low plank

Side plank

Repeat

Inchworm

Side bear crawl

Crabwalk

Cooldown/Stretch

10.15 - 10.17.09

Thursday, 10.15 - 1 hr morning cardio - 40 elliptical, 10 stairmaster, 10 stationary bike.
1 hr 20 min Body Boot Camp class

Friday, 10.16 - 1 hr. 10 min total. 35 min chest/arm circuits, 35 min cardio

Saturday, 10.17 - 1 hr Body Boot Camp. Who knows? I might do something else later, like P90X yoga.

10.14.09

Another day of forgetting my log book, so here it goes from memory:

10 min elliptical warm up

leg press 320/15
leg extension 55/15
leg curl 65/15

leg press 270/15
leg extension 55/15
leg curl 65/15

leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow
leg press 230/5 fast
leg press 230/5 slow (my legs felt like jello after this)
leg extension 55/15
leg curl 65/15

2 min treadmill 5.7 mph

single legged deadlift 10/25 each leg
stabilty ball hamstring curl 15
step ups, 16 inch, no weight 8 each leg
Repeat for total of 3 sets

2 min treadmill, 15% incline, 3.4 mph BACKWARDS

cable adduction 15/40 each leg
cable abduction 15/40 each leg
cable rear attitude 15/40 each leg
Repeat for 2 sets

10 min stairmaster
15 min stationary bike

Total workout time: 1 hr 20 min.

10.13.09

AM - Elliptical 50 min

PM - Body Boot Camp 1 hr 8 min - and here's yesterday's workout:

Warm Up

March – jog in place – jumping jacks

Heel kicks – gravevine - skate - Repeat

Mountain – swan dive – forward fold

Monkey – forward fold – jump to plank – crocodile – up dog – plank – down dog Repeat 3X

Circuit 1

1 min. Prisoner Squats

1 min. pushups

1 min. crunches

30 sec jumping jacks

30 sec rest

30 sec jumping jacks

30 sec rest

Repeat 2X

Circuit 2 (weights)

Squat-curl-press 10

Lunge w/front raise 8 sets

Sumo squat w/lat raise 10 - 12

Wide leg sit up 8 ea side

Repeat 3X

Cardio Interval (steps)

Fast knees right 8

8 step ups

Fast knees left 8

8 step ups

Up n’ Over 8

Repeat

Circuit 3

Split squat 8 each

Triceps Dips 12

Side plank w/T-twist 8 each

Bench jackknife

Repeat 2X

Cardio Interval

Football run 8 ea

Stradle jack up 4 – 8

Repeat

Circuit 4 (partners)

Back to back Russian twist (pass med ball)

Back to back stand up

Back to back squat

Partner wide leg ball pass

Cardio Interval

Jump rope

Jumping jacks

Running man

Repeat

Circuit 5

Birddog w/light weight

Hydrant series

Superman

Locust

Inchworm

Crab walk

Stretch

Floor series w/bands:

Twist, lat pulldown, hamstring

Quad stretch

Hang

Standing pigeon

Upper back/arm series

With two out of four of us at home sick and me flip-flopping in between, I wondered how I'd be able to manage leading the class last night and if I'd just be barking orders or working out with the class. Happily, I was able to do what needed to be done and felt pretty darn good when I got home.

Some days of rest, some not

What I remember:

10.05.09 - I'll have to see if I logged this. I know it wasn't a rest day. I'm pretty sure I worked out for at least 90 min, but what I did escapes me without looking at that log (which I'm too lazy to get up and hunt down right now).

10.6.09 - Taught a one hour boot camp class, also had 20 min on the elliptical. Got sick somewhere near the end but finished.

10.7.09 - Took a sick day.

10.8.09 - Drove to Chicago at 4am. Walked for a LONG time at the giant miles-long Gurnee Mills mall that night. At least 1 1/2 hours of that was brisk walking.

10.9.09 Worked out in the hotel gym: 45 minutes elliptical, 20 min. weights. Not to mention lots of long walking in high heels in the cold, wind & rain for Josiah's boot camp graduation. Logged at least 2 miles of brisk walking in heels. Add shivering from the cold to that...and two large flights of stairs.

10.10 - 10.11.09 REST. REST. REST. Driving. REST.

10.12.09 -
30 minutes elliptical
35 minutes back/abs circuit w/2 min sprints on treadmill between compound sets.
15 minutes elliptical
Total time: 1 hr 20 min.

It felt good to be working out after a few days of mostly being off. Being mostly off also felt very good. My body was grateful. Having a nice break every 2 or 3 months is essential.

I just got Parillo's Sports Nutrition manual in the mail while I was gone. I haven't gotten a chance to start digging into it yet. A course to earn some CEUs for the ISSA also came, I did crack that open and start working on it.

Tomorrow it's back to the grindstone. Body Boot Camp at 6pm - I'm looking forward to it.

10.4.09 (and those days before)

This morning I could not find my log book anywhere. I searched for as long as I had time to search and then I just went to the gym anyway. It was kind of freeing to not log each set and to invent my workout as I went along.

Let's see if I can remember what I did:

10 min. elliptical warm up

lat pulldown, front & back 12/60 each
leg extension 12/60
butt blaster 12/60 each leg
Repeat 3X

3 min. treadmill run

one-legged deadlift w/body bar 12/24 each leg
cable ab curl 15/75
one-arm dumbbell row 12/25 each side
Repeat 3X

3 min. treadmill run

leg press 12/270
U-T-Is 12/10 each
weighted stability ball crunch 20/10
Repeat 3X

20 min. elliptical

Stretch

The workout lasted 1 hr. 20 min.

10.3.09 - REST DAY - Much needed.

10.2.09 - Body Boot Camp Class - 1 hr 7 min. I put us all through a really good, hard full body workout with our heart rates staying elevated the entire time.

I'll be traveling at the end of the week - there is a fitness room at the motel. I'm not sure yet whether I'm going to give myself a nice 3 or 4 day break or not. I'm pretty sure that I'm due for an extended rest. It's important to do that every now and then. If I wind up doing anything, it'll just be some cardio in that fitness room and some body weight stuff in my room.

We'll be packing clean eatings for the trip. Our room has a kitchenette, hurray! I'll be packing my Magic Bullet and the fixings of my morning protein smoothies, lots of Greek yogurt and some gluten-free granola. I bought some wonderful apples which will definitely be coming along.

Yet another catch up

I have no clue when life will slow down and I'll be able to blog these workouts daily like I should. I've got to catch up on what - 11 days worth?

9.209.09 - Rest Day

9.21.09 - Back/Abs/Cardio - 1 hr 32 min

9.22.09- Boot Camp Class 1 hr 12 min.

9.23.09 - Chest/Arms/Abs/Cardio - 1 hr 22 min lighter weights/higher reps

9.24.09 - Elliptical 30 min, Boot Camp Class 1 hr

9.25.09 - Legs/Glutes/Back/Abs/Cardio - 1 hr

9.26.09 - Elliptical 10 min, Boot Camp Class 1 hr 5 min

9.27.09 - Rest Day

9.28.09 - 1 hr cardio (elliptical 40, stationary bike 20), Race walk 50 min.

9.29.09 - Boot Camp Class 1 hr, Treadmill Run 20 min, Elliptical 30 min.

9.30.09 - P90X Yoga 1h 22 min

10.1.09 - Back/Abs/Cardio 1 hr 19 min. Still to come: 1 hr Boot Camp class

One of the Boot Camp workouts from the past week:

Full Body Boot Camp for F.A.T - GP

Warm-Up

Grapevine right – step touch

Skate 8

Repeat left

Skate 8

- Repeat sequence

Jumping jacks – 8 reps

Running man – 8 reps

Cross crawl – 8 reps each side

- Repeat

Prisoner squats – 8 reps

Lunges – right & left, 8 reps each

Repeat

Ballistic stretching – (3 – 5 min.)

Body hugs

Reach up and back (toe up, heel up) – both legs

Shoulder circles

Arm circles – small, wide, forward, back

Circuit #1

Squats – 8 reps (fwd, prisoner, weights)

Pushups – 8 reps (wide, narrow,

diamond – kneeling or full)

Renegade Row 6 ea

Touch the sky - 12

Repeat 3X

Cardio Interval

High knees

Sumo squat jumps

Lateral hop tchdwn to weights

Jumping jacks

Repeat for 2 min. (water break)

Circuit #2

Sumo squat w/ weights – 8 reps

Walking lunge w/bicep curl

Reverse lunge w/lat raise

Plank hold – w/alt arm out

Repeat

(water break)

Tabata: touchdown lunge w/bicycle crunch 20/10

Mountain climber 20, plank 10

(Water break)

Circuit #3 (benches)

Step up w/wts & leg raise 8 ea

KB Swings x 15

Chest press (slow 8, alt 16)

Pec fly 15

Floor Wipers x 20 ea;

Repeat

Cardio Interval

Fast knee each side

Step up – tap 8

4 box jumps

Stradle jumps 4

Jumping jacks

Repeat (water break)

Circuit #4

Revolving Hydrant bkd, fwd, leg bent, leg ext – 8 ea

Donkey kick – 8

Pelvic Thrust 8 ea leg

Wide leg sit up 4 ea

Side plank – hold 15 – 20 each side

Repeat

Inchworm across

Crab Walk back

Bear crawl across

Crab walk back

Stretch

Side twist

Quad stretch

Hip stretch

Cobbler pose

Single leg hamstring

Double leg hamstring

Cat/cow

Downward dog – walk feet in

Hang

Roll up

Arm/shoulder series

Oh, no...seven days since blogging this stuff.

Here I go without the ambition to type everything out. Too many days behind!

9.13.09 -

Hike 1 hour 20 minutes carrying 20 lb Layla in a chest carrier. I felt the hills, I really did!

9.14.09 -

Legs/back/glutes/abs, circuit training w/ 30 min cardio split between treadmill & elliptical. 1 hr 30 min.

9.15.09 -

1 hr cardio - (30 elliptical, 20 stationary bike, 10 stairmaster)
1 hr boot camp class - Stupid middle aged guys had to do a drive by of us in the parking lot, screaming things.

9.16.09 -

Chest/arms, circuit training w/20 min on the elliptical thrown in. 1 hr 11 min
Racewalk 45 min w/the girls

9.17.09 -

7 min elliptical
1 hr boot camp class (very buttkicking, I almost puked).

9.18.09 -

Legs,glutes, abs, circuit training. 1 hr 14 min. Felt sick & cruddy later in the day.

9.19.09 -

15 min elliptical. 1 hr boot camp class. 1 hr easy walk to & around festival downtown.

Today's boot camp workout....


Warm-Up
Grapevine right – step touch
Skate 8
Repeat left
Skate 8
- Repeat sequence
Jumping jacks – 8 reps
Jump rope
Prisoner squats – 8 reps
Lunges – right & left, 8 reps each
Repeat

Ballistic stretching – (3 – 5 min.)
Body hugs
Reach up and back (toe up, heel up) – both legs
Shoulder circles
Arm circles – small, wide, forward, back

Circuit #1
Squats – 8 reps
Pushups – 8 reps (wide, narrow, diamond – kneeling or full)
Rope climb Crunch – 8 reps
Repeat 3X

Cardio Interval
High knees
Side lunge 2 right, 2 left
Lateral hop
Jumping jacks
Repeat for 2 min.

Circuit #2
Sumo squat – 8 reps
Pushup w/plates – 8 reps
Plate slide pushup crawl
Plank hold – w/plate slide
Repeat
(water break ?)

Tabata: touchdown lunge w/bicycle crunch (3 cycles)

Cardio Interval (get benches)
Football run
Up and over
Jumping jacks
Step w/high knee hop
Repeat for 2 min.


Circuit #3 (weights)
Low squat w/curl 16
Split squat off bench w/lat raise 16
Step up w/lat raise 8, w/front raise 8
Triceps dips - 8
Boat pose – hold 15
Repeat

Cardio Interval
Step up – tap 8, switch
10 box jumps
Jumping jacks
Repeat

Circuit #4
Revolving Hydrant – 8, 8, 8
Donkey kick – 8
Plate leg curl 8 ea side, 4 both
Repeat other side
Side plank – hold 15 – 20 each side

Plate push on hands across room
Plate push on feet back
Inchworm across room
Crab walk back
Repeat

Stretch
Side twist
Hip stretch
Cobbler pose
Single leg hamstring
Double leg hamstring
Cat/cow
Downward dog – walk feet in
Hang
Roll up
Arm/shoulder series

Filled the unforgiving hour with every minute full!

9.12.09

25 minutes elliptical
Led 1 hr 7 min boot camp class
Hiked an hour w/hubby and the dogs

Need to add that when I came home from the gym - drenched with sweat... drenched, I say! ... there was NO water. A water main broke down the road and there was nothing, zippo, zilch. I had to drive Rhianna to work and I kept hoping the water would be back. Ended up stewing in my own sweat for a long, long, LONG time.

Today's boot camp:

Outdoors - Warm-Up
Walk – 1 min
Jog – 30 sec – 1 min
Repeat 3X
Prisoner squat 8 reps
Forward lunge 8 reps each leg
Jumping Jacks 8 reps
Repeat 2 – 3X

Ballistic stretching –
Hugs
Up & back w/legs
Shrugs & circles

Drill #1
Chasse left 20 yds
Walking lunge back
Repeat right – Rest 1 min
Sprint up
Backwards run back
10 squat front kick punch
Repeat – Rest 1 min
Frankenstein Walk forward
Side lunge right back
Wall pushup 10
Repeat on other side – Rest 1 min

Tabata

BW squats – 20 seconds plus 10 seconds hold in bottom – 5 rounds
Rest 1 – 2 min, water break
Touchdown forward lunge 20 seconds – 10 seconds wall pushups – 5 rounds

Drill #2

High knees up
Broad jump back
Repeat
Skip up
Backwards run back
10 squat-kick-punch
Repeat

Suicide runs - 2 sets

Inside


Circuit #1 (light weights)
One point dumbbell row
Single leg deadlift
Single leg in & out biceps curls
Repeat 3X

10 Jumping Jacks
10 Jump ropes
10 Skates
Repeat - Water

Circuit #2 (w/plates)

Reverse lunge w/plates
Pushup Pec Fly w/plates
Triceps dips
Touch the sky
Reverse crunch
Repeat 3X


Circuit #3
16 Hydrant/Donkey Kick
8 Fast push ups, 4 slow
Plank jacks
Low plank hold
Spider man climb
Bear crawl
Repeat 2X

COOLDOWN Stretches

Too far behind to catch up!

Nine days behind! Nine days of crazy workouts. Well, eight days and one day off.

I worked out, I worked out hard. I taught Body Boot Camp three times a week and plus did my own thing. I worked with Erinn on her running, too. Some days I did too much and I think I've learned enough that I'll make my schedule easier on myself this next week. On the days I teach my class, I will *not* go to the gym in the morning and do 90 minutes of circuits and cardio!

Today was back/abs and cardio. It was a good workout, but I'm not going to post it all. Instead I'll post one of my boot camp workouts this week. I'll post the one that hit our legs hard.

Warm-Up

Walk up four flights of stairs, back down

Walk up stairs by twos, back down

Run up the stairs, jog down

Skate

Jumping Jacks

Prisoner squat 8 reps

Prisoner fwd lunge 8 reps ea leg

Jumping Jacks 8 reps

Repeat 2 – 3X

Ballistic stretching –

Hugs

Up & back w/legs

Shrugs & circles

Drill #1

Chasse left 20 yds

Walking lunge back

Repeat right – Rest 1 min

Sprint up

Backwards run back

10 Y-Squats

Repeat – Rest 1 min

Frankenstein Walk forward

Side lunge right back

Wall pushup 10

Repeat on other side – Rest 1 min

Tabata

BW squats – 20 seconds plus 10 seconds hold in bottom – 5 rounds

Rest 1 – 2 min, water break

Touchdown forward lunge 20 seconds – 10 seconds wall pushups – 5 rounds

Drill #2 (benches)

High knee step up 10 each side

Box jump 5

Repeat

Up and over 16

Back lunge off step 8 each

Repeat

Circuit #1

Plate reverse lunge 8 each

Plate pec pushup 8 each

Low plank hold

Repeat 3X

Circuit #2 (benches)

Split squat 8 reps ea leg

Elevated pushup 8

Boat pose – hold

Repeat 3X

Siff squat 8 reps

Decline pushup 8 reps

Triceps dips 8 reps

1-knee in crunch 8 ea side

Repeat 3X

Stretch back forward on bench

- Put away

Circuit #3

Inchworm 4 up 4 back

Crab walk 4 up 4 back

Side plank – hold each side 15

Repeat 3X

Stretch

On back yoga twist

Hip stretch

Lying quad stretch

Cat/cow

Child’s pose center, right, left

Seated hamstring stretch – right, left, center

Stand, hang, roll up. Arm sequence.