Friday- Took day off b/c of foot pain.

Sat- Upper Body & Cardio- Heavy Weights, 6-8 reps


Push Ups - 5/5/6 wide/ 4 wide
Bent Over Barbell Row-40- 8/8/8/6
Seated Cable Row- 15/15/15/15- Used bands no machine
Upright Row- 40lbs-8/7/8/7
Incline DB Curl- 30-7/5/6/5


30 mins- Treadmill


3 min warm up
3-3:30- sprint ~6mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-6mph
6:30-7:30 walk-
7:30-8:00 sprint-6mph
8:00-9:00 walk
9:00-9:30 sprint-6mph
9:30-10:30 walk
10:30-11:00-sprint-6mph
11:00-12:00 walk
12:00-12:30-sprint-6mph
12:30-13:30-walk
13:30-14:00-sprint-7mph
14:00-15:00-walk
15:00-15:30-sprint-6mph
15:30-16:30-walk
16:30-17:00-sprint-6mph
17:00-18:00-walk
18:00-18:30-sprint-6mph
18:30-19:30-walk
19:30-20:00-sprint-6mph
20-30:00 speed walk

Treadmill is vibrating very bad so stayed at 6-6.5mph for sprints.

Monday- Relaxed and switched workouts.


Walked/Ran for 20 mins


Tuesday- Power Circuit

Perform all exercises w/o resting between sets, 10 reps per exercise

Perform 3 Circuits, 2-3 mins rest between circuits


Barbell squats
Arnold Press
Push-Up
Squat Jump- HATE THESE
Pulldown to Front
Dips
Barbell Squat
Upright Row
Push-Up
Squat Jump


3 min warm up
3-3:30- sprint ~5mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-5mph
6:30-7:30 walk-
7:30-8:00 sprint-5mph
8:00-9:00 walk
9:00-9:30 sprint-6mph
9:30-10:30 walk
10:30-11:00-sprint-5mph
11:00-12:00 walk
12:00-12:30-sprint-5mph
12:30-13:30-walk
13:30-14:00-sprint-5mph
14:00-15:00-walk
15:00-15:30-sprint-5mph
15:30-16:30-walk
16:30-17:00-sprint-5mph
17:00-18:00-walk
18:00-18:30-sprint-6mph
18:30-19:30-walk
19:30-20:00-sprint-5mph
20-25:00 Cool down


My knees were killing me from those darn jump squats and the treadmill is about to fall apart, Yikes

Cardio Intervals - 25 mins

1-3 Warm-up
3-4 sprint
4-6 walk/jog
6-7 sprint
7-9 walk
9-10 sprint-
10-12 walk-
12-13 sprint-
15-16 sprint-
16-18 walk
18-19 sprint-
Cool down


8 min Abs

Wednesday- Power Circuit

Perform all exercises w/o resting between sets, 10 reps per exercise

Perform 3 Circuits, 2-3 mins rest between circuits


Barbell squats
Arnold Press
Push-Up
Squat Jump- HATE THESE
Pulldown to Front
Dips
Barbell Squat
Upright Row
Push-Up
Squat Jump


3 min warm up
3-3:30- sprint ~5mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-5mph
6:30-7:30 walk-
7:30-8:00 sprint-5mph
8:00-9:00 walk
9:00-9:30 sprint-6mph
9:30-10:30 walk
10:30-11:00-sprint-5mph
11:00-12:00 walk
12:00-12:30-sprint-5mph
12:30-13:30-walk
13:30-14:00-sprint-5mph
14:00-15:00-walk
15:00-15:30-sprint-5mph
15:30-16:30-walk
16:30-17:00-sprint-5mph

Month 2- RHC



Monday- Week 5- Legs & Cardio

Warm up- Walking Lunges

Barbell Squats- 65lbs- 15/12/12/10
Romanian Deadlifts-65 lbs-12/12/10/9
Standing Leg Curls- 15/15/12/12
Dumbbell Lunges-30lbs-10/9/8/8

Standing Calf Raises-40lbs-15/20/20/20- Need to bump wghts

Rested 1.5mins between sets, kept heart rate up

Skipped cardio due to the length of workout.

Tuesday- Cardio


30 mins Kickboxing- Severe sweating,felt as if I was out of shape .

Wednesday: Push & Cardio


AM Cardio


1-3 Warm-up
3-4 sprint
4-6 walk/jog
6-7 sprint
7-9 walk
9-10 sprint-
10-12 walk-
12-13 sprint-
15-16 sprint-
16-18 walk
18-19 sprint-
19-20.30 walk
20:30-21:00- sprint
21:00-22:30-walk
22:30-23:00-sprint
23:00- 25:00-walk
25:00-25:30-sprint
25:30- 30:00-cool down


Workout consists of 4 sets, reps 15-20

Bench Press- 15/12/12/9-
Incline Dumbbell Press- 15/13/10/10
Seated DB Press - 15/12/12/14
Dips - 12/12/12/10
Lying French Press- 8/9/6/

This routine was suppose to be light weights but I was a tad bit heavy.


20 mins Windsor Pilates

Thursday- Off Day- Day 30- 5 lb loss, 7+ inches loss


Friday

AM Cardio- Sprints


1- 8 mins Warm Up
8-9 min Sprint-5mph
9-11 min- walk
11-12 min- sprint-7mph
12-14- walk
14-15- sprint-8mph
15-17- walk
17-18- sprint-8mph
18-19-walk
19-20-sprint-6mph
20-22-walk
22-23-sprint-8mph
23-25-walk
25-26-sprint-7mph
27-32-cool down





PM Training- Supersets

Pull Down to Front- 20/20/20/20
Bent Over Barbell Row-30- 15/15/15/12
Seated Cable Row- 20/20/20/20- Used bands no machine
Upright Row- 20lbs-15/15/15/12
Incline DB Curl- 20-20/20/15/8

Saturday- Cardio


3 min warm up
3-3:30- sprint ~5mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-8mph
6:30-7:30 walk-
7:30-8:00 sprint-8mph
8:00-9:00 walk
9:00-9:30 sprint-8mph
9:30-10:30 walk
10:30-11:00-sprint-8mph
11:00-12:00 walk
12:00-12:30-sprint-8mph
12:30-13:30-walk
13:30-14:00-sprint-8mph
14:00-15:00-walk
15:00-15:30-sprint-8mph
15:30-16:30-walk
16:30-17:00-sprint-8mph
17:00-18:00-walk
18:00-18:30-sprint-8mph
18:30-19:30-walk
19:30-20:00-sprint-6mph
20:00-25:00-cool down

Sunday & Monday- Needed 2 days rest after spending half the night in the ER.



Tuesday- Month 2- Week 2

AM Cardio- 40 mins Kickboxing & Glutes




PM: Legs
Warm up: Seated squats

Barbell Squats- 50lbs-12/12/12
Romanian Deadlifts-30lbs-12/12/10
Barbell Hack Squats-30lbs-10/8/7- very awkward move
Triset: DB lunge/FrontRaise/Lying Leg Curl-12/12/15
Seated Calf Raises-50lbs-15/15/15

Addtl Standing Calf raises btwn sets

Nice sweat workout, used 1 min rest intervals to keep the heartrate elevated.

Wednesday- 60 mins Push

Warm Up-30lbs-15-15-12
Bench Press- 50lbs-12/10/8
Incline Dumbbell Press-30lbs-11/12/10
Seated DB Press -30lbs-9/8/10
Tri-Sets- Dips/Incline Db Press/Lateral Raises
Set1: 12/12/8
2: 10/9/8
3:12/10/10

Push Ups- 12/10/8

In between sets:
Side Leg Lifts: 12/12/9
Butt Lifts: 12/12/10

Leg muscles are tight from yesterdays workout.

Thursday - Make-Up Cardio

Am Cardio- 25 min Sprint intervals

Incline ~ 3

3 min warm up
3-3:30- sprint ~5mph
3:30 -4:30 walk
4:30-5:00 sprint
5:00-6:00 walk
6:00-6:30 sprint-8mph
6:30-7:30 walk-
7:30-8:00 sprint-8mph
8:00-9:00 walk
9:00-9:30 sprint-8mph
9:30-10:30 walk
10:30-11:00-sprint-8mph
11:00-12:00 walk
12:00-12:30-sprint-8mph
12:30-13:30-walk
13:30-14:00-sprint-8mph
14:00-15:00-walk
15:00-15:30-sprint-8mph
15:30-16:30-walk
16:30-17:00-sprint-8mph
17:00-18:00-walk
18:00-18:30-sprint-8mph
18:30-19:30-walk
19:30-20:00-sprint-6mph
20:00-25:00-cool down


PM Cardio- 20mins Pilates

Friday- Cardio Only



AM : 30 mins Kickboxing

Saturday: Off Day




Sunday: Upper Body and Sprint Intervals

Monday & Tuesday- Rest Days due to hectic schedule



Wednesday:


AM Cardio:

20 min Sprint Intervals ~ 3 incline
15 mins Uphill walk & run ~ 6incline



PM : Legs

Warm up: 5 mins Jumprope

Barbell Squats- 55lbs-/8/7/8/8
Romanian Deadlifts-55lbs-7/7/6/7
Plie Squat: 15lbs-10/10/9/12
Triset: DB lunge/FrontRaise/Lying Leg Curl-12/8/7/10
Seated Calf Raises-55lbs-10/10/10/12