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.