July 22nd

cardio: NOT ON EMPTY today
walking 45 min (busy day)

weights

LEGS

Side lunge with weights
squat with weights (toes out, toes 45 angle, toes straight foward)

ARMS & chest

Triceps extensions
Biceps curl
push ups (modified)
chest cross

BUTT & BACK

dead lift
back extension (hands clasped)
bent over raise
double row

ABS

weighted crunch regular
weighted crunch quarter
Ab twist
planks with kick (30 kicks)
hold plank for 30 seconds

July 23rd

CARDIO ON EMPTY

walk/run (4 min total jogging)=20 min
Free Dance =10 min

strength training

LIGHT

push ups
tricep dips
leg lifts (outer)
leg lifts (inner)
plank with kicks (20)
hold plank for 30 sec
butt lifts
crunches
quarter crunches
donkey kicks

July 24th

CARDIO ON EMPTY

30 mins incumbent varying resistance with using arms with tubing! yeah buddy!

exercise, smarter, harder, NOT longer.

July 25th

cardio on EMPTY

40 min incumbent varying intensities with arm moves with tubing
16 minutes club dancing to favorite songs...lol.

Cardio on fuel:

1 1/2 hrs swimming, laps, diving, treading water, leisure...with kids.

strength training: :rofl:

July 26th -REST

July 27th

CARDIO ON EMPTY

incumbent with alternating intensity of resistance and 5 minute intervals of arm moves.=30 min

Club dance-15 min.

WEIGHTS ON FUEL:

clock work
1 minute cardio burst
One-legged lunge
1 minute cardio burst
Monster squats
1 minue cardio burst
supported curls (10 lbs)
1 minute cardio burst
side plank push ups
1 minute cardio burst
T stand-rows with kickbacks
FORGET THE CARDIO BURST!

Crisscrosses
Full body roll ups
Windmills

extra: side plank L side 20 sec
side plank R side 20 sec
plank on elbows and toes 30 sec.

July 28th

Cardio ON EMPTY

Dance Dance Revolution with my son= 35 min

July 29th

CARDIO= roller skating around neighborhood with my son=23 min
PILATES/YOGA

palm tree
eagle pose
camel
warrior pose
triangle pose
downward-facing dog
standing spinal twist
forward bend
cat stretch
child's pose
The hundred
bridge
The roll up
single leg circles

extra: bustline lift, isometric chest pulses
side plank 20 sec L & R
regular plank 30 sec

July 30th

CARDIO (not on empty): stationary with tubing for arms=30 min

WEIGHTS ON FUEL

lunges with weights
squats with ball

arms (worked hard with tubing while on bike)
push ups

ABS
planks (regular and side)

cardio on EMPTY:

HIIT on walking on hills and jogging intervals=30 min

WEIGHTS ON FUEL
let's see I'm just going to list not categorize

one arm rows 7 lbs
tricep kick backs 7 lbs
side raises 5 lbs
wide stance squats with 5 lb weights
hamstring curls with 2 lb ankle weights
outer thigh trimmer "
crunches on stab. ball
1/4 crunches on stab. ball
side crunches on stab. ball
lower tummy tightener
lift ball with legs
lower ab hip lifts
Plank with kicks 20
plank for 20 sec
side plank both sides for 10 sec.
half lunge w/ front raises. 5 lbs.