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.

8.30 - 9.2.09

This last couple of days explains why I need a nap right now. Too much of too much.

8.30.09 - This was a rest day so it's not part of my needing a nap now. EXCEPT, there is that thing where sometimes you get a good nap and you find yourself craving more napping...

8.31.09 - back/abs

walk to gym, 6 min
10 min elliptical warm up

lat pulldown front & back 15/55 ea
seated row 15/105
upright row 15/60
Repeat for 3 sets

10 min Stairmaster

U-T-I-Ls 12/10 each
Ys 12/0
Dumbbell row 15/20 each side
pushups 15
Repeat for 3 sets

10 min elliptical

hanging ab raise 15
weighted SB crunch 25/10
low plank hold 30
boat pose on core disc hold 15 - 20
Repeat for 3 sets

Walk home 6 min.
Stretch
Total workout time: 1 hr 36 min.

Here's where the overkill comes in:
Run/walk at graveyard w/Erinn & Rhianna 47 min
Run through boot camp w/Rhianna 35 min

9.1.09 - overkill day 2 - chest/arms/abs

10 min elliptical warm up

flat bench chest press 15/40
pec fly 15/40
shrugs 15/40
Repeat for 3 sets

3 min treadmill run

machine pec fly 15/40
machine delt fly 15/40
machine biceps curl 15/40
machine triceps 15/85
Repeat for 3 sets

3 min treadmill run

single arm cable curl 15/15 each side
triceps rope pressdown 15/65
sgl arm cable crossover 15/30 each side
Repeat for 3 sets

3 min treadmill run

double crunch 20
wide leg sit up 20
bicycle crunch 20
Repeat for 2 sets

15 min elliptical
Stretch

Total workout time: 1 hr 23 min

OVERKILL -
Run w/Rhianna 45 min.

Teach body bootcamp class - 1 hour

9.2.09

Elliptical 35 min, stationary bike 25 min, Stretch 10 min