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.

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

8.25 - 8.29.09

8.25.09

55 min. morning cardio - 35 min. elliptical, 20 min. HITT on the treadmill.

10:30am - taking Erinn for her run/walk. 50 min.

9:30pm - a racewalk with another one of my daughters, 50 min.

8.26.09
Upper Body - still going lighter weights/higher reps

10 min. treadmill walk/run warm up

chest press 20/30
pec fly 20/30
pike pushups 12
back extension 12
Repeat for 3 sets

Single arm cable series:
lat raise 12/15 each side
kick back 12/15 each side
bicep curl 12/15 each side
forward shoulder press 12/15 each side
upright row 12/15 each side
woodchopper 12/45 each side
crossover 12/15 each side
Repeat for 3 sets total on each side

stability ball crunch w/weight 25/10
reach the sky 20/10
1 knee in crunch 40
Russian twist 15/10
Repeat for 2 sets

Elliptical 10 minutes
Treadmill 10 minutes (run)

Stretch

Total workout time: 1 hr 27 min.

8.27.09

Run at graveyard 45 min.
Elliptical 45 min.

8.28.09
Lower body - still lighter weights/higher reps

10 min. elliptical warm up

1 leg dead lift 12/24 each side
squat 15/40
Sumo squat 18/40
walking lunch 16/30
stability ball hamstring curl 20
Repeat for 3 sets

cable extension 15/25 each side
cable adduction 15/25 each side
cable abduction 15/25 each side
cable rear attitude 15/25 each side
Repeat for 2 sets

Hydrant 20 each side
Donkey kick 20 each side
Repeat for 3 sets

scissor cycle 12
slow lower 15
table pose hold 30 sec
Repeat for 2 sets

10 min. Stairmaster
16 min. elliptical

stretch

Total workout time: 1 hr. 31 min.

8.29.09

50 minute run/walk with Erinn

Getting a cold and feeling the need to take it easy today. Will be walking around the fair for a long time anyway!

8.20 - 8.24.09

Yuk. I hate I have slacked off and have to do this big catch up thing.

Still working with lower weights and higher reps.

8.20

Stairmaster Elliptical 45 min.
Stationary bike 15 min.

Later: Run 45 min.

8.21

10 min elliptical warm up

scorpion pushups 16
dumbbell flys 20/30
leg extension 20/50
stability ball crunches
jump squats 10
Repeat for 3 sets

2 min 6.0 mph

dumbbell chest press 20/30
lat pulldown front 20/60
back 10/60
squat 15/30
side lunge 16/30
Repeat for 2 sets

2 min 4% incline 4 mph

decline pushups 12
plank ups 10
1 leg squat w/body bar 20/18
stability ball pike 15
Repeat for 2 sets

Y-U-T-I-Ls 12/10 each
woodchoppers 12/50 each side
hanging leg raise 15
reverse crunches 15
Repeat for 2 sets

10 min elliptical
Total workout time 1 hr 22 min.

Later: Walk 50 min

8.22.09

52 min run at graveyard

Walk around Hale Farm for 2 hours

8.23.09

REST DAY

8.24.09

10 min elliptical warm up

wide grip lat pulldown 20/50
medium underhand drip pulldown 20/50
lying hamstring curl 20/35
jumping lunges 10
Repeat for 3 sets

1 min 5% incline 5.5 mph

Terry pulls 20/60
standing lat pulldown 15/60
back 15/60
back kick with front cable shoulder press 20/15
Repeat for 3 sets

1 min 6% incline 5.5 mph

seated cable rows 20/105
step ups 12" step 12/20 each leg
side kicks to body bag 20
Repeat for 3 sets

1 min 6% incline 5.5 mph

stability ball biceps curls 20/20
pike crunches 20
stability ball hamstring curl 20
butt kicks to body bag 20
Repeat for 2 sets

1 min 7% incline 5.7 mph

superman hold 20 sec
boat pose hold 25 sec
table pose hold 25 sec
Repeat for 2 sets

15 min elliptical

Total workout time: 1 hr 36 min

Working with Erinn on Couch to 5K: 50 min. run/walk intervals

*Just realized I forgot to log stretching. Stretched a minimum of 5 minutes after each workout. Lazy, I know. Need to make sure I do my P90X yoga this week. My arm is MUCH improved and I think I can handle it.

8.18 - 8.19.09

Tuesday, 8.18

Morning - elliptical 30 min, stationary bike 20 min.

Evening - 35 min run w/Rhianna at cemetery. It was hot & sticky but we got caught in a very refreshing downpour. Good run.

Wednesday, 8.19

lower body, lighter weights/higher reps, giant sets

10 minute treadmill walk/run warm up

1-legged deadlift 12/24 each side
squat alternating foot postions, narrow, shoulder, wide 20/30
sumo squat 20/40
walking lunge 20/30
stability ball hamstring curl 20
reverse lunge 10/15 each side
Repeat for 3 sets

cable adduction 20/30 each side
cable abduction 20/30 each side
cable rear attitude 20/30 each side
Repeat for 3 sets

Body bag -
side kick 8 each side
front kick 8 each side
back kick 8 each side
Repeat for 3 sets

Scissors 12
slow lower 8/8
table pose hold 30 sec
Repeat for 2 sets

20 min elliptical mountains
10 min stairmaster

5 min stretch

Total workout time: 1 hr. 46 min

8.14.09 - 8.17.09

Friday, 8.14

Shoulders/quads/inner & outer thighs focus - lower weights/higher reps

warm up 10 min elliptical

delt fly machine 18/35
dumbbell one arm row 15/20 each side
lat raise front & side alt 12/20 sets
Repeat for 4 sets

2 min 6.0 mph treadmill

leg press 18/270
leg extension 15/60
sumo squat 18/40
Repeat for 4 sets

2 min 5.5 mph treadmill

stability ball crunch 20/15
stability ball jackknife 15
Repeat for 2 sets

10 min elliptical
7 min stretch

Total workout time: 1 hr 18 min

Walk/run 45 min

8.15.09

50 min walk

8.16.09

30 min walk

8.17.09

Those two days of active rest were GREAT. I also had a fantastic nap on Sunday.

lighter weights/higher reps Upper Body - giant sets

chest press 20/30
pec fly 20/30
pike pushups 15
lat pull down 20/50
back extension 15
Repeat for 3 sets

single arm cable series
lat raise 15/17.5 each side
kickback 15/17.5 each side
bicep curl 15/17.5 each side
shoulder press 15/17.5 each side
upright row 15/17.5 each side
woodchopper 15/50 each side
crossover 15/17.5 each side
Repeat for 3 sets

stability ball crunch w/weight 25/15
reach the sky w/KB 20/15
reverse crunch 20
Russian twist 15/15
Repeat for 2 sets

20 min treadmill running
15 minutes elliptical

Total workout time (not including stretching): 1 hr 41 min.

Still have to do Erinn's walk/run Couch to 5K program with her tonight

Edit later: 45 min run/walk with Erinn at the graveyard. Humid. Got very dark!

8.10 - 8.13.09

This catch up business is a pain.

8.10.09
Was at the gym extra early to get my workout in before driving w/my daughter to Cleveland to see her husband off to the Navy.

Back/Biceps/Abs

10 min treadmill warmup (walk then run)

wide grip lat pull down front & back 15/60 sets
seated row 15/110
upright row 15/65
Repeat for 4 sets

2:30 5.5 mph treadmill

lawnmowers 12/25 each side
prone row 12/55
back extension 12
Repeat for 4 sets

2:30 5.5 mph treadmill

concentration curl 12/20 each side for 2 sets, then 12/15
1 leg body bar curl 16/24
hammer curl seated 8/15 each side for 2 sets, then 12/12 each side
Repeat for 4 sets

Hanging ab raise 15
Crunchy frog 20
Repeat for 2 sets

Total workout time: 1 hr 11 min

And then a day of hither and yon, pillar to post.

8.11.09
hamstrings/glutes/abs
lighter weights, higher reps

10 min elliptical warm up

squats 15/40 for one set then 20/30
walking lunge 20/30
stability ball leg curl 20
Repeat for 3 sets

2:30 5.5 mph treadmill

lying leg curl machine 20/35
butt blaster 20/50 each side
1 leg dead lift 15/18 each side
Repeat for 4 sets

2:30 5.5 mph treadmill

Russian twist 20/10
plank hold 30 sec
1-knee in crunch 20 each side
Repeat for 3 sets

15 min elliptical
15 min treadmill quarter mile repeats, sprinting

Total workout time: 1 hr 33 min

LATER: 45 min trail run with Rhianna & Sasha

8.12.09

1 hr graveyard run with hill repeats

Later: 45 min walk/run with Erinn, helping her start first week of Couch to 5K

8.13.09
Chest/Triceps/Abs
lighter weights, higher reps

10 min elliptical warm up

flat bench chest press 20/30
pec fly 20/30
dumbbell pullover 15/30
Repeat for 4 sets

1 min 5.5 mph

pushups 15
triceps dips w/feet on stability ball 15
triceps pushdown 20/60
Repeat for 4 sets

2.0 min 5.5 mph

wide leg sit up 20
reverse crunch 20
Repeat for 2 sets

double crunch 20
bicycle 20
Repeat for 2 sets

15 min elliptical
10 min stairmaster
15 min stationary bike

Stretch

Total workout time: 1 hr 37 min.