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!