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.

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