Day 1: Chest and Back - all machine workout wt/reps

Cable lat pulldown: 80/8, 70/10, 60/12
Incline chest press: 50/8, 40/10, 30/12
Lat pullover: 80/8, 75/10, 70/12
Pec flyes: 70/8, 65/10, 60/8
Cable mid row: 70/8, 60/10, 50/12

PWO cardio: 20 mins. combination run ~ 4.6mph and 10% incline brisk walk.

Class instructed: beginner yoga

day off all other activity..needed a nap instead.

Friday: class instructed: Power yoga - 1 hr.

Shoulders and abs: wt/reps

Military press machine: 70/8, 60/10, 60/12
Cable upright row:60/8, 55/10, 50/12
DB lateral raise: 15/8, 12/10, 10/12
Med ball crunches seated on BOSU: 3x15 reps
med balll lateral crunches seated on BOSU: 3x15 reps

No PWO cardio, just dinner

On the agenda for tomorrow: Legs

Pre-exhaust
Leg extension: 85/8, 75/10, 65/12
Prone Leg Curl: 70/8, 65/10, 60/12
Weighted static lunges: 15lb DB in each hand
3x12 reps
Reverse Weighted Step-up: 15lb DB in each hand
2x12, 1 x10

**very difficult workout. HR ws very high..approx 80-90% of max when doing multi-joint exercises. No cardio due to max. fatigue.

Classes taught this week:
Mon: SpinNSculpt 1.5 hrs.
Tues: Lo impact for seniors: 1 hr.
Weds: beginner yoga: 1 hr.
Friday: power yoga: 1 hr. Bootcamp Xpress: 45 min.

Saturday and Sunday off...have food poisoning..laid up in bed..yuck!

Classes taught:
Monday: SpinNSculpt: 1.5 hrs.
Tuesday: Lo impact senior class: 1 hr.
Wed: beginner yoga: 1hr.
Fri: power yoga: 1 hr.

Workout: Tuesday: Chest N Back:
All machines
Lat Pullover
Pec Flyes
Lat Pulldown
Cable Mid Row
Bench Press

Friday Workout: Shoulders and Abs
lateral delt machine
BB upright row
DB rear delt flyes
military press machine
weighted crunches
active planks on BOSU
Rolling plank side to side on BOSU

PWO cardio: 30 minutes upright bike level 9

Saturday workout:Legs
leg extension
prone leg curl
walking lunges - -many sets...OUCH!
BOSU static lunges
Glute kickback machine

PWO cardio: 25 minutes upright bike level 6

Classes taught this week:
Monday - SpinNsculpt: 1.5 hours
Tuesday - Senior fitness: 30 mins.
Friday - Power yoga: 1 hr.

Other workouts with weights/cardio to be determined as schedule permits over this crazy holiday season!

Friday workout (after shift): Full body intervals of one minute cardio, one minute weightlifting or resistances exercises:
Pushups on toes, hands on BOSU
DB bicep curls
walking lunges
DB clean and press
Fitband rows standing on BOSU
Tricep bench dips
DB Tricep skulls on bench
DB Shoulder presses
cardio segments included: skipping rope, step-ups, BOSU jumps, sprints around studio, soccer kicks

20 mins. upright bike level 8-10, high intensity

anterior and medial delt exercises
BB front raise 4 sets: 4-6 reps per set
DB lateral raises 4 sets: 4-8 reps per set

Tomorrow bi/tri and cardio after party dress shopping!

Sunday workout: Bi/tri

cable pullovers
preacher bar curls
tricep pressdown
single arm cable curls

Very heavy sets - 4 sets per exercise, 4-8 reps per set.

Sick all week..sore throat, full sinuses, headaches ....no workouts until I am 100%. I will workout again when I am well, even if that means a workout on Christmas day in the home gym!

Taught yoga this morning, did not go well. My voice kept cracking, still not well. I will spend the holidays in bed, no doubt.