What a crappy month for exercise! The whole family has been laid low by a really nasty cold/cough, so no gym for me. We finally managed to have everyone feeling good for a nice walk on the obstacle trail on base, though. Fun, even though we were dodging fallen trees from the ice storm the whole time.
1:
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5:
6: 60 minutes walking at 2.5 mph, mildly strenuous
7:
8: 15 minutes walking at 2.5 mph, 45 minutes at 3.0 - was a sweaty mess at the end
9: 60 minute walk outside with family, easy except for giant freaking hill
10: 10 minutes walking 2.5, 30 minutes 3.0 - not too bad
11:
12:
13:
14:
15:
16: 90-minute walk outside, pace variable due to crazy toddler antics.
17:
18:
19:
20: 75-minute walk outside, pace slow but lots of climbing and crawling.
February Goals: 15 Exercise Days; 18.00 miles on the treadmill
02/10/14: Treadmill - 2.12 miles [2.12 of 18.00]; Turbo Fire 30 [Day 1 of 15]
02/11/14: Chalean Extreme Burn Circuit 1; Insanity Plyometric Cardio Circuit [Day 2 of 15]
02/12/14: Treadmill - 2.24 miles [4.36 of 18.00]; Turbo Fire HIIT 15 [Day 3 of 15]
02/13/14: Chalean Extreme Burn Circuit 2; Insanity Cardio Power & Resistance [Day 4 of 15]
02/14/14: Turbo Fire 55EZ [Day 5 of 15]; Treadmill - 1.70 miles [6.06 of 18.00]
02/15/14: rest day
02/16/14: rest day
02/17/14: Treadmill - 2.32 miles [8.38 of 18.00]; Insanity Pure Cardio & Cardio Abs [Day 6 of 15]
02/18/14: Chalean Extreme Burn Circuit 3; Turbo Fire Core 20 [Day 7 of 15]
02/19/14: Treadmill - 2.21 miles [10.59 of 18.00]; Insanity Core Cardio & Balance [Day 8 of 15]
02/20/14: Chalean Extreme Push Circuit 1 [Day 9 of 15]; injury
02/21/14: none (injury)
02/22/14: rest
02/23/14: rest
02/24/14:
02/25/14:
02/26/14:
02/27/14:
02/28/14:
Well it doesn't look like I'll be making my February goals. During my heavy lifting session today I pulled a muscle in my lower back/hip area. I'm going to take the rest of the week off for recovery. Bummer.
Last edited by Olivia7906; 02-20-2014 at 05:04 PM.
Week 1
0. hike through Soledad Canyon 60 minutes or so. with the family and dog.
1. squat, gm, lunges, bench, db row. 80 minutes
2. deadlifts, ohp, lunges, romanian deadlifts 120 minutes
3. bench press, squat, DB rows.
Week 2
1. sled work, kettlebell leg raises, deadlift technique, rdl technique, kettlebell swings
2. kettlebell clean and press, db press, lat pulldown, bench press
3. conditioning. sled pulls, chain pushups, tire swings against a wall, landmines, and lots of kettlebell work. felt like i was gonna puke. haha. 2 hours
4. bench press, db tricep extension, db rows, db lat and front raises
5. kid sick and coach out of town. MISS
Week 3
1. bench press, ohp, BOR, sled drag
2. 100 freaking lunges, weighted squats for technique, single leg sled drags, kettlebell swings
3. circuits. in total over 700 yards of prowler with 90#, 45 near standing pushups with straps, 45 side strap bends, 75 tire slams on wall, each side, 180 battle rope slams, and 90 1H kettlebell swings with 12kg bell
4. bench press, tricep extension, lots of rows
5.
Week 4
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2.
3.
4.
5.
Last edited by katerina11; 02-20-2014 at 06:35 PM.
My goal for Feb is to complete weeks 5-8 of Bob Greene's 12 week body makeover.
So this means I need to do 3 sets of strength exercises, 6 sets of functional and 6 cardio, 5 regular (30 mins) and 1 double (60 mins) per week.
Week 5 - complete
Jan 29 - 1 set functional, 1 double cardio, 65 mins. treadmill
Jan 30 - 1 set functional, 1 set strength
Jan 31 - 1 set functional
Feb 1 - 1 set functional, 1 set strength, 1 cardio, 30 mins. exercise bike
Feb 2 - 1 set functional, 2 cardio, 3.2 mile snow hike w/little dog, 30 mins. exercise bike, 7.6 miles
Feb 3 - 1 set functional, 1 set strength, 2 cardio, 30 min 1.75 mile walk at work, 30 min 7.1 mile exercise bike
Week 6 - complete
Feb 4 - 1 set functional, 1 cardio, 30 min 1.75 mile walk at work
Feb 5 - 1 double cardio, snow shovel 90 mins
Feb 6 - 1 set functional, 1 set strength, 2 cardio, 45 mins exercise bike, 10.5 miles, a.m. 30 mins shovel snow
Feb 7 - 1 set functional, 1 cardio, 75 mins snowshoeing, 1.71 miles
Feb 8 - 1 cardio, 76 mins 3.3 miles snowshoeing, wow that's the difference between having to break trail and not, twice as far in the same time
Feb 9 - 1 set functional, 1 set strength, 1 cardio, 45 mins 11.1 miles, exercise bike
Feb 10 - 1 set functional, 2 cardio, 32 min 1.75 mile walk, 30 min 7.4 miles exercise bike
Feb 11 - 1 set functional, 1 set strength, 2 cardio, 32 min 1.75, 60 min 13.6 miles exercise bike
Week 7 - complete wasn't sure I was going to make it...
Feb 12 - 1 cardio, 32 min 1.75 mile walk
Feb 13 - 1 set functional, 1 set strength, 2 cardio, snow shovel 60 mins twice
Feb 14 - 1 set functional, 1 double cardio, 90 min 1.75 mile snow shoe hike
Feb 15 - 1 cardio, shovel snow at least 60
Feb 16 - 1 cardio, shovel snow at least 60 mins
Feb 17 - 1 set functional, 1 set strength, 1 cardio, 60 mins, 15.7 miles exercise bike- back on plan, should make it
Feb 18 - 1 set functional, 2 cardio, 30 mins 7.3 miles bike, shovel snow 45 mins
Feb 19 - 1 set functional, 1 cardio, 33 min 1.75 mile walk
Feb 20 - 1 set functional, 1 set strength, 2 cardio, 29 min 1.75 mile walk, 30 mins 7.5 miles exercise bike
Sat 2/15: Walked the dog 2.5 miles
Sun 2/6: Walked the dog 2.5 miles with weight vest, ankle, weights, and wrist weights
Mon 2/17: Abs video, Bosu squats, regular squats, upper body weights
Walked the dog 2.5 miles
Tues 2/18: Nada
Wed 2/19: Nada
Thurs 2/20: Bosu squats, regular squats, Bosu abs
Fri 2/21:
February Exercise Goals
16 workout videos
65 miles
Feb 1: 3.25 miles (61.75), workout video (15)
Feb 2: Off
Feb 3: 3.25 miles (58.5), workout video (14)
Feb 4: 4.0 miles (54.5)
Feb 5: 3.25 miles (51.25), workout video (13)
Feb 6: workout video (12)
Feb 7: 4.0 miles (47.25)
Feb 8: 3.25 miles (44), workout video (11)
Feb 9: Off
Feb 10: workout video (10)
Feb 11: 3.25 miles (40.75), workout video (9)
Feb 12: 4.0 miles (36.75)
Feb 13: 3.25 miles (33.5), workout video (8)
Feb 14: 4.0 miles (29.5)
Feb 15: 4.0 miles (25.5)
Feb 16: workout video (7)
Feb 17: workout video (6)
Feb 18: 4.25 miles (21.25)
Feb 19: workout video (5)
Feb 20: 4.5 miles (16.75)
week is ovah! two days of rest. i will probably hike with the family at least one day. just for fun. it's so pretty in southern new mexico right now and we have lots of mountains to explore.
Week 1
0. hike through Soledad Canyon 60 minutes or so. with the family and dog.
1. squat, gm, lunges, bench, db row. 80 minutes
2. deadlifts, ohp, lunges, romanian deadlifts 120 minutes
3. bench press, squat, DB rows.
Week 2
1. sled work, kettlebell leg raises, deadlift technique, rdl technique, kettlebell swings
2. kettlebell clean and press, db press, lat pulldown, bench press
3. conditioning. sled pulls, chain pushups, tire swings against a wall, landmines, and lots of kettlebell work. felt like i was gonna puke. haha. 2 hours
4. bench press, db tricep extension, db rows, db lat and front raises
5. kid sick and coach out of town. MISS
Week 3
1. bench press, ohp, BOR, sled drag
2. 100 freaking lunges, weighted squats for technique, single leg sled drags, kettlebell swings
3. circuits. in total over 700 yards of prowler with 90#, 45 near standing pushups with straps, 45 side strap bends, 75 tire slams on wall, each side, 180 battle rope slams, and 90 1H kettlebell swings with 12kg bell
4. bench press, tricep extension, lots of rows
5. sled drags, front squat, deadlift, deficit deadlift, romanian deadlift, kettlebell swings
Feb 1-7 Goal 300/ Completed 384
Feb 1 C25K W6D1 34 minutes. Walk 30 minutes. 13690 steps.
Feb 2 C25K W6D2 33 minutes. Walk 30 minutes. Walk/hike with the dog 20 min. 14618 steps.
Feb 3. Walk 30 minutes. 12618 steps.
Feb 4: Walk 30 minutes, Walk 10 minutes, 10 minutes would moving/stacking wood 12796 steps
feb 5: walk 60 min. Stationary bike 10. Weightlift 5 min. 15426 steps.
Feb 6: run 22 minutes walk 10 minutes (c25k w6d3) walk 20 min in am. 16231 steps.
Feb. 7: walk 30 minutes. 12561 steps.
Wk 2 feb 8-14 goal 300 minutes/13000 steps a day Completed: 340/300
Feb 8 C25K W7D1 run 25 minutes/walk 10 minutes& walk 30 minutes
Feb 9: Ran half mile 5 minutes, Walked 50 minutes 16000 steps.
Feb 10: piloxing 60 minutes yoga 60 minutes 13062 steps
Feb 11: c25k w7d2 run 25 walk 10. 16000 steps.
Feb 12: c25k w7d3 run 25 walk 10. 13030 steps
Feb 13: walk in place 15 minutes. 8453 steps.
Feb 14: walk 15 min. 9123 steps.
Wk 3 February 15-21 goal 300 minutes 13500 steps/ Actual 300/300
Feb 15: walk 30 min 11386 steps
Feb 16 0 min. Slugfest. 1091 steps
Feb 17: piloxing 60 min yoga 60 min 16189 steps.
Feb18: c25k w8d1 28 min run/ 12 min walk 13581 steps
Feb 19: walk 15 min. 10777 steps
Feb 20 walk 10 min 8800 steps
Feb 21: c25k w8d2 28 min run 12 min walk+ bonus 20 min walk 15000 steps
This was the worst week for me. Thank god for my 2hr Monday exercise class. My steps were subpar most of the week. Scale shows my laziness too. Must get my act together think hormonal bloat has to do with a lot of it. At this rate I will be lucky if I am 208 by February 28th. Ugh.
Sat 2/15: Walked the dog 2.5 miles
Sun 2/6: Walked the dog 2.5 miles with weight vest, ankle, weights, and wrist weights
Mon 2/17: Abs video, Bosu squats, regular squats, upper body weights
Walked the dog 2.5 miles
Tues 2/18: Nada
Wed 2/19: Nada
Thurs 2/20: Bosu squats, regular squats, Bosu abs
Fri 2/21: Walked the dog 2.5 miles with weight vest & ankle weights
February Exercise Goals
16 workout videos
65 miles
Feb 1: 3.25 miles (61.75), workout video (15)
Feb 2: Off
Feb 3: 3.25 miles (58.5), workout video (14)
Feb 4: 4.0 miles (54.5)
Feb 5: 3.25 miles (51.25), workout video (13)
Feb 6: workout video (12)
Feb 7: 4.0 miles (47.25)
Feb 8: 3.25 miles (44), workout video (11)
Feb 9: Off
Feb 10: workout video (10)
Feb 11: 3.25 miles (40.75), workout video (9)
Feb 12: 4.0 miles (36.75)
Feb 13: 3.25 miles (33.5), workout video (8)
Feb 14: 4.0 miles (29.5)
Feb 15: 4.0 miles (25.5)
Feb 16: workout video (7)
Feb 17: workout video (6)
Feb 18: 4.25 miles (21.25)
Feb 19: workout video (5)
Feb 20: 4.5 miles (16.75)
Feb 21: workout video (4)
Feeling better today, so went back to the gym and had the most workout-y workout I've had since having the baby. 3.5 mph feels like a lot more of a challenge than 3.0 does for some reason.
1:
2:
3:
4:
5:
6: 60 minutes walking at 2.5 mph, mildly strenuous
7:
8: 15 minutes walking at 2.5 mph, 45 minutes at 3.0 - was a sweaty mess at the end
9: 60 minute walk outside with family, easy except for giant freaking hill
10: 10 minutes walking 2.5, 30 minutes 3.0 - not too bad
11:
12:
13:
14:
15:
16: 90-minute walk outside, pace variable due to crazy toddler antics.
17:
18:
19:
20: 75-minute walk outside, pace slow but lots of climbing and crawling.
21:
22: walking: 5 minute warmup at 3.0mph, 3.5mph with hill intervals for 60 minutes, 5 minute cooldown at 3.0mph with a 2% incline.
