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