August 24 2012- upper body

warm up on treadmill 10 minutes

plank on ball- 25 seconds
roll out on ball- 15
crunch on ball- 15
side plank with hip raise- 10
toe touches
bicycle crunches

shoulder press- DB: 15lbs- 12
biceps curl with bar- 30lbs- 10
lying down- triceps ext- 30lbs- 10

shoulder flys-side- DB:12.5- 10
shoulder raise- front- DB: 12.5- 10
triceps kickback- DB: 10lbs- 10

preacher curls 40lbs- 10
dips on machine- 66lbs assistance- 10
chest press- 45lbs- 10

biceps curl-rope-40lbs- 10
triceps pulldown- rope- 40lbs- 10
dips on bench- 10

upright row- DB 15- 10
hammer curl- DB- 12.5- 10

cool down 10 min on treadmill

August 21 2012- Legs-Yoga-Body Attack

Legs

short leg workout before yoga

Warm up on stairs
TRX- single leg squat, jump squat

Squat with overhead press- 40 lbs
single leg dead lift- 40lbs

leg press- 110lbs
plie squat on smith machine- 100
leg extension- 85 pounds
lunges 25lb in each hand

Yoga- actually had a different experience where i relaxed but still worked hard, connected with the earths energy for balance, it was great!

Body Attack! Goes hard every time! woop woop!
Courtney kicked butt



 

August 20 2012- Chest and Tri

Warm up on treadmill

TRX:
plank
plank with pike- 10
side plank with hip raise
dynamic plank

TRX:
Y delt fly

Bench press
chest fly on bench with dumb bells
chest press

chest fly

triceps pull-down rope
triceps ext rope
ropes 30 seconds
triceps dip on bench

overhead ball throw
press with ball and squat
push ups

chest fly on machine
triceps kick backs

August 19 2012- Lower body

2nd time doing weights alone :)

I am feeling quite independent lately haha

Warm up 10 minutes on stairs

Plank- 25 seconds on ball
Roll out on ball- 15
Crunch on ball- 15
Leg lifts
Side plank with hip raise- 10
x3

Squat on Smith Machine- 12- 90lbs
Lunge on each side- 10lbs each hand
Step on on bench- 10lbs
x3

Dead lift with Row- 45lbs- 10x
Mountain Climbers- 30 seconds
x3

Leg Extensions- 70 lbs- 10x
Hamstring curl- 60 lbs- 10x
Hack Squat- 90lbs- 10x

TRX:
Single leg squat-10
jump squat- 10

Plie' squat - 35 lbs kettle bell
Squat with overhead press- 15lb dumb bells
Push ups- 10

Cool down on treadmill, 11.0 incline, 2.8 speed

August 17 2012-

I actually worked out ON MY OWN today for the first time in a while. If  I am not working out with Jamal I am taking a class. I felt so independent!

Plank on ball- 25 seconds
Side plank with hip raise- 10 on each side
Ab crunch on ball- 15
Lift with ball- 10
Toe touch- 10
3X

Shoulder press with dumb bells- 15 lbs each- 12
Bicep curl with bar- 30 pounds- 12
Lying down triceps extension- 30 pounds- 12
3X

Should fly- side- 12.5 pound each- 12
Shoulder raise- front- 12.5 lbs- 10
3X

Dips on machine- 10
Preacher curls- 45 lbs- 10
Push ups- 10
3X

TRX
Bicep Curl-10
Triceps extensions-10
2X

Upright Row- DB 10lbs- 10x
Hammer curl- DB 15 lbs- 10
Triceps kick back- 10lbs- 10
Push Ups- 10
3X

August 16- PiYo and Black Ops

Tried something new yesterday, a unique athletic blend of strength training and core conditioning with a foundation in Pilates and Yoga, called PiYo.

The combined moves form effective choreography that’s challenging and will make you sweat. It’s about energy, power, and rhythm. Increased overall core strength, and greater stability.

Think fast paced Yoga! I had a hard time keeping up but will definitely be doing it again!




Black Ops
Normal Thursday group. Glad it wasn't scorching hot outside! 


Warm up:
push ups, squats, lunges, lap around the building


Row with bands

Squat press with dumbells alternating arms

standing jump twist or high knee run

rope pull with weight

push weight to half mark- basketball court

burpee with ball throw against wall

fence jump

up/down stairs with sand bags

 bear crawl with partner holding resistance band around waist

sprints

push ups down a line of tires

repeat 4 times!

IMMORTAL!!

August 15 2012- Training and Body Combat

Training:

10, 3xSingle leg squat TRX
10, 3x Squat to press- 40 pounds
10 3x Single leg deadlift: 40 pounds Step up on bench

12, 3x Hack Squats- 80lbs i think?
10, 3x Single lunges - 15 pound weight in each hand

10, 3x Plie squats- Smith Machine 70 lbs
10, 3x Leg extensions- 50 lbs

10, 3x curtsy squat- TRX
10 , 3x hamstring curl (laying down) with hip raise

Squat press with ball


Body Combat- 55 minutes, with Gina

August 14 2012- Yoga, Pump and Turbo

I have set a new goal for myself to get down to 15% body fat by my next measurements at the end of the month. So not only will I be kicking the clean eating into high gear but also adding a few things at the gym.

Yoga is a must, if I could I would take a class every day. My balance, pains and aches have all improved since I have started yoga.

Body Pump with Sherri followed by Turbo Kick. Its only my 3rd time for turbo, and I am really digging that class! Going to start working pump into my schedule more because I am really wanting to teach it someday.

August 12 2012

Training- focus on upper body

Nike Training Club


Probably wasn't the best idea to double up today. I really hurt my shoulder. Prayers!

August 10- Yoga and Body Combat

Yoga first then stuck around for Body Combat

August 9 2012- Training and Black Ops

Black Ops is a class where you do obstacle course training. You are always moving. Each week the class changes but here is a run down of todays killer work out. There are several groups and several different stations set up. There is always a group at each station and the groups rotate through.

Warm up: squats 1 min, lunges 1 min, walk up push ups one minute

Lap around outside of the building

squat to overhead press with hollow/sand filled plastic rod. Weight ranged : ouch!

Push 25 pound flat weight across the basketball court. Kills those legs!!!

walking side pushups (plank position, then move sideways while staying in this position, push ups in between)

climbing over fence

up and down stairs

carry 30 pound sand bags while running down hill then back up, lunges with sand bag over shoulder(that left QUITE a mark across the tops of my shoulder)

Flip a big tire uphill then back down to the bottom

Suicides ( Speed is a big part of a suicide-agility training exercise)

jump ups on tractor tire

jog back to basketball court

one arm wood chop (20 lbs) then switch arms

START OVER! AND REPEAT!



Training
(Repeat 2-3 times)
TRX:
plank- 10 seconds
plank with scissor -10 times
side plank keeping hip up -10 seconds each side
plank, knees in and out- 10 times

squats- 80 pounds
step ups holding 10 pounds on each side. 10xs then switch to other leg

shoulder raise- 10lbs in each- 10x
bicep curls- 15lbs each hand
bicep curls on machine- burnout

squat to press- 30 lbs 10x
side lunge- 30lbs 10x total
box jumps- 20 seconds

squat press run with 10 pound ball, across court floor
mountain climbers 10x
squat press run back with ball
ball slams 15
reverse lunges 10x
across the floor side lunges 10x

TRX:
Y
T
upside down Y
Bicep curls
side squat, tubes (keep resistance in bands connecting ankles)

August 8 2012- TK and Combat

Turbo Kick which combines dance and kickboxing this morning. Loved it SO much that I have decided I want to teach it!

I read today that you can burn up to 1000 CALORIES IN ONE CLASS! Depending on intensity.


Body Combat: High energy today from all participants! It was amazing! I was drenched and really felt like I kicked some butt!

August 7 2012 Body Pump and Yoga

Its a good things Tony was also there today or I would have been taking a recovery day. Lice in the kids club caused it to close down.

Body Pump: (Barbell class)  Each class is typically the same. It usually doesn't change a whole lot when they have a release. Since the motions are repetitive, I don't go as heavy as I would if I was only doing 10 in each set.
Warm up 5 min
Squats- 20 pounds
Chest Press laying down on bench- 10 pounds
Bicep Curls- 10 pounds
Triceps extensions/triceps press with barbell: 15 pounds
Overhead triceps extensions with 10 pound weight.
Triceps pushup on bench
Static Lunges. Fatigue quads with squats and light weight on barbell before
Standard pushups
Deltoid flyes 5 pounds in each hand
Front Raises 5 pounds in each hand
Front Raise with rotation. 5 pounds in each hand

Crunches
Oblique Crunches
Hover
Around the World Hover

Stretch 


Yoga immediately after.

August 6 2012- Training

Once again an intense training session. To keep my heart rate up in between machines I did 10 burpees. After doing that 3 times I was ready to be done with those for the day. See picture below if you dont know what that is.

I didn't remember to update this right after my work out so I may have left out a few things, I apologize. Repeated 3 times (most)

Plank on ball
Roll out plank
Side plank on bosu

Squat and toss with 10 pound ball (throw against wall

Sled push- across court and back 3 times (50 pounds first push, 35 last 2)

Side to side ball slams (10 pounds)

Chest press on TRX
Tricep ext on TRX

Pull ups (slight assist)
Burpee while on weight ball with jump
Squat row (50 pounds)

10 lunges with overhead press (30 pounds) and back 10 lunges with overhead press
Jump squat (10 times) in between each 10 lunge set. (3 times to and from, 6 total)
One legged dead lift (40 pound barbell)

Hammer pulldown (didn't see the weight)
Tricep pulldown
Bicep curl
Chest flyes

August 4 2012- NTC and Yoga

Nike Training Club was especially tough this morning.

We started with across the floor warm up: side shuffle,jump squat, lunges, high knee run

*Wood Chopper with dumbbell

*dumbbell squat

*dead lift and row

*lunge with dumbbell

*dumbbell back squat to over head press

*standing reverse fly

*biceps curl while holding in squat- 1 minute

*tricep push ups

*regular push ups

*tricep extension with dumbbells

*scissor lunges

*full sit up with leg lift

*hand to toe crunch with legs straight

*russian twist

* plank, knee tuck to elbow

*jumping jacks

*sumo squat, overhead press

*plank twist

*high knee run or jumping jacks in between as recovery


THESE ARE NOT IN ORDER THAT WE DID THEM I JUST WENT OFF A LIST AND LISTED EACH. REPEATED EACH CIRCUIT 3 TIMES. USUALLY 2-3 MOVES IN EACH CIRCUIT.I MAY HAVE LEFT SOME OUT I APOLOGIZE.

FOLLOWING NIKE TRAINING CLUB I TOOK 40 MINUTES OF YOGA TO STRETCH OUT AFTER THE GREAT WORKOUT

August 3 2012 Body Combat

Probably shouldn't have took a little pre-workout before this class. I was running low on energy and needed a boost. It made me sweat so much! I stayed after Combat (instructor today was Christa) and did a 10 minute cool down on the treadmill. 9.0 incline at 2.8 speed. Burned an extra 100 calories :)

August 2 2012 Training

Training with Jamal. I was so beat yesterday evening I skipped blogging and can't even recall the workout well enough to post it. I specifically told him to be super tough and not be scared to send me home crying. I didn't cry, but man it sure was tough! Sorry, next time I will take notes!

August 1st- cardio day

Body Attack 40 minutes

Zumba- 20 minutes

Body Combat- 35 minutes