WORKOUTS

workout didnt happen

December 2013 Workouts (starting with the 5th, because that is all the further I can remember back to. You just learned a bit about me — I have an absolutely HORRIBLE memory!):

*Thursday ~ December 5th
AM: 3.5 mile treadmill run
CX 13
PM: 1.5 mile treadmill run
CX 11

*Friday ~ December 6th
SNOWED-IN at HOME WOKROUT:
5.50 mile treadmill run (with inclines – speed varied between 5.5 to 7.0)
CX Worx 13

*Saturday ~ December 7th
CX Worx 09
Gym workout: upper and lower body (40 minutes)

*Sunday ~ December 8th
5.0 mile treadmill run at the Y (speed varied between 5.4 to 6.5)

*Monday ~ December 9th
1.50 mile treadmill jog (to get WARM!)
BodyPUMP Combo: 82,79,78 mix (one word: TOUGH!)

*Tuesday ~ December 10th
3.75 mile treadmill run (speed varied between 5.6 to 6.3)
CX Worx Release 12 — AWESOME!

*Wednesday ~ December 11th
Elliptial Warm-up (5-10 minutes)
BodyPUMP Release 76 — I felt my soreness doing this workout
Extra Arm/Back exercises (15 min) in gym post BP

*Thursday ~ December 12th
AM: Yoga
PM: 1.25 mile Inclined Walk (4.0 – 15.0 inclines)
2.50 mile Run (not much pep 5.6/5.7/5.8)
1.50 mile Inclined Walk (4.0 – 12.0 inclines)
CX Worx Release 10 — AWESOME core workout!

*Friday ~ December 13th
AM: CX Worx Release 12
Lateral X Eliiptical ~ Thigh Toner workout (30 minutes)
Hip Abduction/Adduction machine ~ Felt the BURN.
3sets (2 were reclined)
High Rep/Low-Medium Weight

*Saturday ~ December 14th
TRX (Total Resistance Exercise) Training — some great TRX strength & cardio workouts involved in this 9 hour training course

*Sunday ~ December 15th
ACTIVE RECOVERY DAY! (feeling the workouts from TRX yesterday. SORE!)
2.5 miles Uphill Treadmill Walk (4.0 – 15.0 inclines)
30 minutes Elliptical: ‘Random’ program type @ level 6
Stretch <– this felt AWE-SOME!

*Monday ~ December 16th
BodyPUMP 87 (5:00am)
Treadmill Run: 3.25 miles w/ incline 4.0 & 8.0 + speed variations b/t 5.5-6.3 (5:00pm)

*Tuesday ~ December 17th
Triple CX — CX Worx 10 (AM class)
CX Worx 13 (post AM class)
CX Worx 11 (PM class)

*Wednesday ~ December 18th
BodyPUMP 85 (great workout!)
TRX Training Practice

*Thursday ~ December 19th
AWESOME early morning 5.50 mile Treadmill RUN
β€’ inclines 4.0 – 9.0 (hills)
β€’ MPH 5.6 – 6.4

*Friday ~ December 20th
REST DAY — wow, been a long while since a ZERO exercise day
Spending day with Sister/Mom/Baby was WAY better than workout!!
*Saturday ~ December 21st
CX Worx 12 (AM)
Circuit Training (AM) — 45 minute Strength/Cardio session
Treadmill Run (PM) — forgot to look at total distance. Bummer!!
approximately 4.0-4.5 miles (speed 5.4 – 6.3) (incline 1.0)

*Sunday ~ December 22nd
TRX Body Blast (strength workout)

*Monday ~ December 23rd
(AM) Morning Energizers: Senior Class
(PM) BodyPUMP 84
Lateral X Elliptical (30 minutes)

*Tuesday ~ December 24th
(AM) CX Worx — Release 09
Treadmill: 6.0 mile RUN (with hills at 4.0 & 8.0 inclines) (speed 5.6 – 6.6)

*Wednesday ~ December 25th
REST DAY – Christmas

*Thursday ~ December 26th
6.25 mile RUN on treadmill
(with inclines 3.0 & 5.0)

*Friday ~ December 27th
TRX workout – upper body

*Saturday ~ December 28th
Upper body gym workout + abs

*Sunday ~ December 29th
CX WORX 13 + BP (bi-s, tri-s, and shoulders)

*Monday ~ December 30th
Upper body machines + BP 80

*Tuesday ~ December 31st
CX 13 + TRX (upper + abs)

*Wednesday ~ January 1st
CX Worx 13
Upper/Lower body gym machines

*Thursday ~ January 2nd
Vinyasa Yoga
CX Worx 09

*Friday ~ January 3rd
BP 88 (no lunge track)
Hip Ab/Adduction machine
Hamstring & Quad machine

*Saturday ~ January 4th
Elliptical – 30 minutes
Lower body strength machines
ABs in the gym

*Sunday ~ January 5th
CX Worx 13: 9 tracks
Upper body/core TRX

*Monday ~ January 6th
Yoga practice
BodyPUMP 88

*Tuesday ~ January 7th
Jog on treadmill 2.0 miles
CX Worx 13

*Wednesday ~ January 8th
AM: BodyPUMP 88
PM: Upper/Lower body strength workout in gym

*Thursday ~ January 9th
AM: Yoga
PM: Elliptical + CX Worx

*Friday ~ January 10th
AM: 30 minute Elliptical
Legs/Arms Strength

*Saturday ~ January 11th
CX Worx 13
Treadmill 4 miles (brace-less)
5.4 – 5.8 mph

*Sunday ~ January 12th
Elliptical – 45 minutes
30 minute full body strength

*Monday ~ January 13th
AM: CX Worx (tracks from release 8 & 13)
PM: BodyPUMP 88

*Tuesday ~ January 14th
AM: Power Vinyasa Yoga
PM: CX 13

*Wednesday ~ January 15th
AM: 3.5 mile treadmill run
(5.5-6.0 mph)
15 minutes elliptical
BodyPUMP 88

*Thursday ~ January 16th
AM: 25 minute treadmill run
(5.6 – 6.5mph)
Yoga – at home
PM: 3.5 mile treadmill run
(5.7-6.5mph)
CX Worx 13

*Friday ~ January 17th
REST DAY

*Saturday ~ January 18th
4.0 mile treadmill run (5.7-6.7mph)
TRX (session 1)

*Sunday ~ January 19th
30 minute Elliptical workout (Random L6)
Strength (upper/lower) + Core GYM workout.

*Monday ~ January 20th
AM: 5 mile treadmill run (5.6-6.0mph) in 53 minutes
PM: Elliptical (horrible effort. no motivation) – 25 minutes
BP 88

*Tuesday ~ January 21st
AM: Power Vinyasa Yoga
PM: CX Worx 13

*Wednesday ~ January 22nd
No workout. No motivation.

*Thursday ~ January 23rd
7.5 mile Treadmill Run
CX Worx 13

*Friday ~ January 24th
Strength Workout in gym
(Upper/Lower/Abs)

*Saturday ~ January 25th
5.0 mile Treadmill Run (interval)
CX Worx 13
TRX strength workout

*Sunday ~ January 26th
40 minutes Lateral X Elliptical
Yoga

*Monday ~ January 27th
BodyPUMP 88

*Tuesday ~ January 28th
Power Yoga
CX Worx 13

*Wednesday ~ January 29th
1.75 mile treadmill run
BodyPUMP 88 (a great strength workout!)
2.5 mile treadmill run

*Thursday ~ January 30th
5.0 mile treadmill run
Power Vinyasa Yoga

*Friday ~ January 31st
AM: Morning Energizers πŸ™‚
PM: 5.0 mile treadmill RUN

*Saturday ~ February 1st
CX Worx 13
TRX (mini workout)
–considering this a rest day–

*Sunday ~ February 2nd
Lousy treadmill jog – 10 minutes
AWESOME strength workout! – upper, lower, core

*Monday ~ February 3rd
6.0 mile Treadmill RUN (in a bit under an hour)
Morning Energizers πŸ™‚
BodyPUMP 88

*Tuesday ~ February 4rd
Yoga
CX Worx 13
Lateral Elliptical 20 min

*Wednesday ~ February 5th
7.0 mile treadmill run
Upper Body + Core Workout

*Thursday ~ February 6th
Yoga
40 minute elliptical
CX Worx

*Friday ~ February 7th
6.0 mile treadmill run

*Saturday ~ February 8th
Strength Workout in gym
TRX (some exercises while teach small group session)

*Sunday ~ February 9th
5.0 mile treadmill run

*Monday ~ February 10th
AM: ??
PM: BodyPUMP 88

*Tuesday ~ February 11th
AM: IN HOME workout: 2 mile treadmill walk uphill (ankle = no run)
strength + high intensity interval exercises + core

PM: CX Worx 13

*Wednesday ~ February 12th
AM: BodyPUMP 86
PM: 40 minute walk uphill on treadmill (between gymnastics classes)

*Thursday ~ February 13th
AM: 20 minutes Elliptical
Power Yoga

PM: CX Worx 12
Basic beginner Pilates (with NY, NY)

*Friday ~ February 14th
7.5 mile Treadmill RUN

*Saturday ~ February 15th
AM: Power Yoga

*Sunday ~ February 16th
4.5 mile Treadmill RUN (interval)

*Monday ~ February 17th
AB + Stretch session
BodyPUMP combo (tough!)

*Tuesday ~ February 18th
Power Yoga
4.0 mile run (OUTDOORS!!)
CX Worx 09
Mini Circuit with New Year, New You program

*Wednesday ~ February 19th
BodyPUMP 87

*Thursday ~ February 20th
5.0 Mile Run
TRX
CX New Combo

*Friday ~ February 21st
Morning Yoga Practice

____________________________________________________________________
These workouts start on Thursday ~ May 9th. This was my first workout day post the one week break from exercise. I decided to take it easy, I did not know quite how my muscles would react after going from LOTS of exercise to very minimal exercise for 7 days.

*Thursday (May 9)
– ARC Trainer: Intervals
Time: 45 minutes
Calorie burn: ~ 465
– 20 minute walk…with Sodie

*Friday (May 10)
– ARC Trainer: Gradual Increase in Resistance & Incline
Time: 45 minutes
Calorie burn: ~ 455
– 1.25 mile walk outside (trail)
– Elliptical: Random L7
Time: 20 minutes

*Saturday (May 11)
– BodyPUMP 85 ~ first strength workout post vacation = SOREness.

*Sunday (May 12)
– ARC Trainer: Intervals
Time: 45 minutes
Calorie burn: ~ 470
– 25 minute walk on Y trail

*Monday (May 13)
– Morning Energizers
– BP 85
– CX 10

*Tuesday (May 14)
– Yoga: 1 awesome hour with Erin
– Get on the Ball (great toning class!)
– Elliptical: Random L7
Time: 30 minutes

*Wednesday (May 15)
– Morning Energizers
– BP85

*Thursday (May 16)
– Yoga (AM) ~ 20 minutes
– Elliptical: Random L7
Time: 30 minutes
– CX Worx 10

*Friday (May 17)
– Treadmill Walk Uphill warm-up (10 minutes)
– ARC Trainer: Hill Interval
Time: 40 minutes
Calorie burn: ~500
– Ellipical: Random L7
Time: 30 minutes
Calorie burn: ~200
– TRX mini workout
Focus: ABS, Hamstrings, Back
Time: 30 minutes

*Saturday (May 18)
– BodyPUMP 85
– Circuit Training
Time: 50 minutes

*Sunday (May 19)
– Elliptical: Random L8
Time: 40 minutes
– ARC Trainer: High resistance/incline (varied every few minutes)
Time: 25 minutes

*Monday (May 20)
– AM ~ Outdoor Walk on Trail (w/good hills!)
Time: 55 minutes
– PM ~ BodyPUMP 85
– PM ~ CX Worx 10

* Tuesday (May 21)
– AM ~ Vinyasa YOGA
Time: 1 hour
– PM ~ Get on the Ball (Abs/Glute with Stability ball)
Time: 45 minutes
* Wednesday (May 22)
– AM ~ Enhanced Fitness
– PM ~ BodyPUMP 85
* Thursday (May 23)
goal = a much needed double workout day involving cardio & core + a morning walk.
* Friday (May 24)

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