|
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 12/24 4 miles in zone 2 MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 12/24 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 12/24 - took rest day JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps 12/24 - n/a |
12/25 - rest day
|
12/26 - another rest day
|
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 12/27 2 miles in zone 2 MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 12/27 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 12/27 - TG roller press-ups: 32 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps 12/27 - Metabolic Renewal Workout 2A (4 rounds of static+pulsing lunges, bottom-to-middle wide squat, switch jumps, squat jumps) |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 12/28 4 miles in zone 2 MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 12/28 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 12/28 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 4 Metabolic Renewal (4 x 3-week phases) 12/28 - Metabolic Renewal Workout 2B (4 rounds of static+held delt flyes, push-up+row, bent-over rows+pulses, high knees+mountain climbers, get-ups) |
12/29 - workout plans foiled by family demands
|
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 12/30 4 miles in zone 2 MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 12/30 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 12/30 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 4 Metabolic Renewal (4 x 3-week phases) 12/30 - Metabolic Renewal Workout 2C (4 rounds of shoulder side+front raises, squat+curls/pulsing front raises, tricep kickback+close-grip push-ups, mountain climbers, squat-thrust+side raise) |
12/31 - nothing but walking
|
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/02 - 5,500 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/02 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/02 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/02 - Metabolic Renewal Workout 2A (4 rounds of static+pulsing lunges, bottom-to-middle wide squat, switch jumps, squat jumps) |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/03 - 5,500 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/03 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/03 - took another rest day — still sore JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/03 — n/a |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/04 - 6500 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/04 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/04 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/04 — Metabolic Renewal Workout 2B (4 rounds of static+held delt flyes, push-up+row, bent-over rows+pulses, high knees+mountain climbers, get-ups) |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/05 - 8,500 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/05 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/05 - not feeling this today! JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/05 — n/a |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/06 - 5,500 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/06 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/06 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/06 — deferred due to lots of snow shoveling |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/11 - 5,000 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/11 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/11 - n/a JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/11 — skipped |
MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm 01/17 - 5,000 steps dancing MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses prior best Eagle Pose 90 sec each “side” 01/17 - Callanetics warm-up MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc) TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure Sunday rest or workup to full Callanetics session STRENGTH - Prior Best: planks: 70 sec high plank superman: 65 sec pike presses: 30 (halfway down - replaced with TG) TG roller press-ups: 32 setting 4 TG wing-bar press-ups: 12 setting 4 TG pull-ups: 22 setting 4 TG hamstring curls: 23, setting 4 01/17 - skipped, still sore JUMP WORK and METABOLICS prior best: 100 jumping jacks, 30 squat jumps week 5 Metabolic Renewal (4 x 3-week phases) 01/17 — n/a |
| All times are GMT -6. The time now is 08:08. |
Copyright © 2000-2024 Active Low-Carber Forums @ forum.lowcarber.org
Powered by: vBulletin, Copyright ©2000 - 2024, Jelsoft Enterprises Ltd.