work it out

2013

February 24-March 2nd
Sunday:
legs/glutes
Deadlift 4×15 @95#; Plie DB squat 4×15 @ 40#; OH squat 4×15 @ 25#; Box jump 4×15; Back squat 4×15 @ 75#; Front split squat 4×8 each @ 55#; Band side steps, SB bridge lifts 2×15; Single RDL 2×10 each @ 20#
Monday: bootcamp (twice!)
Tuesday:
Wednesday:
Thursday:
Friday:
Saturday:

_________________________________________________________________________________________________________

2012

July 9-15:

Monday: kettlebell & midwest fit total body

Tuesday: legs; run 3 miles

Wednesday: rest

Thursday: run 6 miles

Friday: kettlebell

Saturday:

Sunday:

July 2-8:

Monday: bootcamp ladders; KB

Tuesday: run 5 miles

Wednesday: run 8k

Thursday: crossfit

Friday: run 6 miles

Saturday: kettlebell

Sunday: run 7 miles

June 25th-7/1:

Monday: run 6 miles

Tuesday: run 4 miles

Wednesday: Kettlebell (90 minutes)

Thursday: 5 miles Hills; two mini crossfit circuits

Friday: rest

Saturday: 30 mile bike ride

Sunday: rest

June 18th-24th:

Monday: powerlifting; kettlebell

Tuesday: run 3 miles

Wednesday: run 2 miles hills; KB

Thursday: run 4 miles hills

Friday: run 4 miles

Saturday: rest

Sunday: rest

June 11th-17th:

Monday: a.m. – kettlebell; p.m. – bootcamp

Tuesday: run 3 miles; bootcamp circuit

Wednesday: kettlebell; run 5×400 5k race pace

Thursday: run 3 miles; 5 minute plyos, abs

Friday: rest

Saturday: rest

Sunday: warrior dash

June 4th-10th:

Monday: Kettlebell class; crossfit

Tuesday: run 4 miles; 4 rounds: 15 push press, 12 front squat, 9 bent over rows, 100x jump rope

Wednesday: dont remember

Thursday: sprints, circuits, bootcamp

Friday: rest

Saturday: clean & jerks, run 2 miles

Sunday: kettlebell circuit

May 28-June 3rd:

Monday: rest

Tuesday: run 3.5 miles; lift (power clean(100#) + box jumps, push press + vertimax jumps; box squats + incline db row; db bench press + trx face pull; ab circuit)

Wednesday: Wod: “Big Nasty” but i did 400m for all the runs. took me forever. and then i did a couple leg circuits

Thursday: run 3 miles; lift (back squats + y raises; bench press + back extensions; RDLs + 1 arm shoulder press; barbell rows + birddog)

Friday: leg/cardio/core workout with molly

Saturday: run 5 (hilly) miles; “perverted punisher” from bodyrock

Sunday: run 3 miles; core circuits

May 21-27:

Monday: run 3 miles

Tuesday: lift (back squat + y raises; bench press + back extensions; RDLs + 1 arm shoulder press; barbell rows + birddog)

Wednesday: run 4 miles

Thursday: rest

Friday: run 2 miles; lift (cleans off blocks + SL box jumps; split squats + 1 arm row; military press +assisted pull ups; deadlifts + hanging knee raises)

Saturday: bootcamp ladder

Sunday: run 4 miles

May 14-20:

Monday: run 2 miles; yoga

Tuesday: run 4 miles(hills); lift (cleans off blocks, single leg box jumps; split squats, 1 arm row; military press, assisted pull ups; deadlifts, hanging knee raises)

Wednesday: rest

Thursday: run 3 miles; lift (power cleans + box jumps; push press + vertimax jumps; box squat + dumbbell rows; db bench press + trx face pull); ab circuit

Friday: rest

Saturday: half marathon!

Sunday: rest

May 7-13:

Monday: 3 rounds: 20 body rows, 20 kettlebell swings, 20 squat jumps, 20 push ups, 20 sit ups, 400 m run

Tuesday: run 5 miles

Wednesday: bootcamp workout, zwow #16

Thursday: run 3.8 miles; lift (power cleans+box jumps; push press+vertimax jump; box squat+incline db row; db bench press+trx face pull)

Friday: lift (back squats, “y” raises, bench press, back extensions, RDLs, 1 arm shoulder press, barbell rows, birddog, ab circuit)

Saturday: bootcamp

Sunday: insanity: pure cardio; run 7.4 miles

April 30-May 6:

Monday: crossfit + wear em’ out abs circuit

Tuesday: run 5 miles

Wednesday: crossfit + lift w/ trainer (cleans off block 80#, single leg box jumps; split squats, 1 arm DB row; military press, assisted pull ups; deadlift)

Thursday: run 5 miles

Friday: run 1 mile, Zwow#7, lift w/ trainer (back squat, “y” raises, bench press, back extensions, RDLs, 1 arm shoulder press, barbell rows, birddog, and a ab circuit with stability ball)

Saturday: fat blasting cardio interval workout

Sunday: 8.8 mile race (1:28)

April 23-29:

Monday: upperbody bootcamp

Tuesday: run 5 miles

Wednesday: 10-1 ladder (goblet squat, side ball toss, burpee box jumps, ball slams, run 1 lap); lift (clean & jerks, clean & front squats, military press, RDL, romainian chair situps)

Thursday: 30 min yoga

Friday: off

Saturday: 10k race

Sunday: 2 mile sprints; bitchin burpees workout

April 16-22:

Monday: bootcamp

Tuesday: run 4.5 miles

Wednesday: 20 min bootcamp drills; lift (snatch, back squat, bench press, rack pull)

Thursday: brutal workout with my mom’s trainer

Friday: rest

Saturday: 5k mudchug

Sunday: 8 miles

April 9-15:

Monday: bootcamp AMRAPS

Tuesday: run 4.5 miles

Wednesday: run 1.5 mile; lift (hang snatch, back squat, bench press, halting deadlift, hanging knee raises)

Thursday: run 4.5 miles

Friday: lift (clean & jerks, front squats, press, RDL, romanian chair sit ups)

Saturday: cardio warm up; 7 rounds: 7 wall balls, 14 burpees, 21 plank jacks

Sunday: run 7 miles

April 2-8:

Monday: WOD

Tuesday: run 4 miles

Wednesday: run 2 miles; lift (hang snatch, back squats, bench press, halting deadlift, hanging knee raises)

Thursday: bootcamp challenge; run 4.5 miles

Friday: lift (clean & jerks, clean & front squats, military press, RDL, GHD sit ups); 40 min bootcamp

Saturday: 1 mile sprints; crossfit WOD

Sunday: run 5k

March 26-31:

Monday: off

Tuesday: 5 miles

Wednesday: lift (hang snatch, snatch pull, bench press, back squat, hanging knee raises)

Thursday: 4 miles; crossfit WOD, ZWoW #5

Friday: lift (clean & jerks, split front squats, military press, mid thigh cleans off blocks)

Saturday: bodyattack

Sunday: 6 mile run

March 19-25

Monday: 3.5 miles; 20 minute circuits

Tuesday: 3 miles

Wednesday: Lift; 2 miles

Thursday: off

Friday: off

Saturday: lift

Sunday: off

March 12-18

Monday: 3-2-1 training

Tuesday: run 3.75 miles

Wednesday: lift 1 hour (snatch, back squats, bench press, rack pull, hanging knee raises); 30 minute bootcamp circuits

Thursday: run 3.5 miles

Friday: lift 1 hour (clean & jerk, split front squat, military press, cleans off blocks, roman chair situps)

Saturday: lower body killer

Sunday: 5 miles; sandbag ladder

March 5-11

Monday: run 4 miles

Tuesday: teach circuit city

Wednesday: run 15 min; 1 hour lift session (cleans, jerks, front squats, push press, deadlifts)

Thursday: run 3 miles; cardio circuit(50 skips, 1 lap, 15 pushups x2) and AMRAP 10 min of: 10 wall balls, 10 atomic situps, 10 box jumps, sprint 1 lap)

Friday: run 3 miles; 1 hour lift session (hang snatch, back squats, bench press, snatch grip deadlift with shrug, hanging knee raises)

Saturday: crossfit

Sunday: 4 miles + crossfit

February 20-26

Monday: teach 3-2-1

Tuesday: run 3 miles; teach circuit city

Wednesday: lift (clean pulls off block + 2 front squats x5(80lb); front squats 3 sets of 5(85lb); push press 3 sets of 5 (60lb); deadlifts 3 sets of 5 max – 130lb; prone plank with 45lb 60 sec x2)

Thursday:

Friday: lift

Saturday:

Sunday:

February 13-19

Monday: run 40 minutes; hot fat loss bodyrock workout

Tuesday: teach circuit city

Wednesday: lift (hang pulls, hang cleans, military press, squats, deadlift, prone planks)

Thursday: off

Friday: lift; 2 mile run

Saturday: i dont remember

Sunday: run 2 miles, walk 2 miles

January 16-22

Monday: run 3 miles

Tuesday: legs; circuit city

Wednesday: run 1.5 miles; chest & back tabatas

Thursday: rest

Friday:

Saturday:

Sunday:

January 9-15

Monday: bootcamp workout #1 (chest, back, legs) & run 3 miles

Tuesday: bootcamp workout #2 (plyos)

Wednesday: 30 minute fartlek run; bootcamp workout #3 (arms)

Thursday: bootcamp challenge

Friday: this “FIREWORKout”

Saturday: rest

Sunday: heavy cardio bootcamp workout

January 2-8

Monday: run 2 miles; 40 minute tabata workout

Tuesday: circuit bootcamp

Wednesday: 10 min warm up, 25 min fartlek run, 10 min cool down + core

Thursday: interval fit

Friday: bootcamp card game

Saturday: 2 miles, short strength circuit

Sunday: rest

_________________________________________________________________________________________________________

December 5-11:

Monday: p90x shoulders & arms

Tuesday: p90x yoga x; practice 40 min step; teach 45 min step

Wednesday: p90x legs & back; ab ripper x; teach step n’ sculpt

Thursday: teach 3-2-1 training; teach interval fit

Friday: rest

Saturday: kenpo x; chest & back

Sunday:

November 28-December 4th:

Monday: practice step

Tuesday: bodyrock cardio/strength; teach step

Wednesday: leg workout; step n’ sculpt

Thursday: teach 321 training; teach interval fit

Friday: rest

Saturday: p90x chest & back; mike donavanik’s extreme circuit

Sunday: p90x plyometrics & ab ripper x

November 21-27

Monday: team turkey challenge

Tuesday: 40 min incline intervals

Wednesday: virginia

Thursday: virginia

Friday: run 4 miles

Saturday: virginia

Sunday: virginia

November 14-20

Monday: practice step, run 1 mile

Tuesday: run 3.5 miles, 45 min step class

Wednesday: step n sculpt class

Thursday: 321 fit, interval fit

Friday: rest

Saturday: this bodyrock cardio; perverted punisher workout from hell

Sunday: run 35 min intervals; on fire legs

November 7-13

Monday: unintentional rest day (much needed!)

Tuesday: run 3 miles, yoga for runners, & teach step

Wednesday: teach step n’ sculpt

Thursday: teach 321 fit & interval fit

Friday: bodyrock: killer 600 rep & bodycombat

Saturday: rest

Sunday: run 3.1 mi (PR 28 min!!)

October 31st-November6th

Monday: run 4 miles

Tuesday: run 3 miles; teach step

Wednesday: teach step n sculpt

Thursday: teach 321 fit, teach interval fit

Friday: run 3.5 miles

Saturday: practice step

Sunday: teach step n sculpt

October 17-23

Monday: T-N-T class; lots of walking

Tuesday: run 3 miles, teach 45 min step class

Wednesday: teach step n’ sculpt

Thursday: teach 321 fit, teach interval fit(didnt participate in this one)

Friday: run 5 miles + yoga for runners

Saturday:

Sunday: 5k breast cancer

October 10-16:

Monday: 8.2 mile run

Tuesday: practice step 45 minutes; teach step 45 minutes

Wednesday: teach step n’ sculpt

Thursday: teach 321 fit & interval fit

Friday: run 4 miles

Saturday: rest

Sunday: 13.1 miles!!!!!!!!

October 3-9:

Monday: bodyrock workout; crossfit (including tire flips, farmer walk, jump squats with sandbags, box jumps, pull-up burpees, run)

Tuesday: run/walk 4.5 miles; teach step (Hard getting back to with a week off)

Wednesday: teach step n’ sculpt

Thursday: teach 3-2-1 fit & interval fit

Friday: run 4.5 miles; jillian michaels yoga meltdown level 1

Saturday: rest

Sunday: run 4 miles

September 26-October 2:

Monday: rest (overuse injury in my foot. awesome. not.)

Tuesday: mostly rest; teach 321 circuit class (modified for my foot)

Wednesday: teach cardio/strength intervals

Thursday: teach 3-2-1 fit, run 4 miles (more pain :( )

Friday: rest i think

Saturday: jillian michael’s ripped in 30

Sunday: rest

September 19-25

Monday: crossfit (25 walking lunges, 20 pullups, 50 box jumps, 20 double unders, 30 kb swings, 15 hang clean + squats, 25 back extensions, 30 ring dips, 30 wall ball shots) + chest & triceps

Tuesday: walk 1 mile, run 3 miles, walk 1 mile; teach step

Wednesday: teach step n’ sculpt

Thursday: teach 3-2-1 training, run 4 miles

Friday: cross fit (5 tire flips, 5 manmakers, 5 knees to elbow – 15 minutes AMRAP); bodyrock workout

Saturday: run 4 miles, walk 1 mile

Sunday: 9.5 miles!!!

August 29-Sept 4

Monday: run 3.5 miles, walk 2 miles(i parked a mile from campus)

Tuesday: walk 2 miles, run 3 miles, teach 45 min. step class (glutes + core work 10 min)

Wednesday: 40 minute bike ride, teach step n sculpt

Thursday: teach 3-2-1 training

Friday: cross fit(5 rounds of 40 double unders, 30 box jumps, 20 kettlebell swings); run 3 miles

Saturday: walk 2 miles, run 2 miles, speed walk 1 mile, chest + triceps

Sunday:

August 8-14

Monday: 3.5 mile run

Tuesday: rest

Wednesday: teach step n’ tone

Thursday: 3.5 mile run, .5 mi sprint/walk, 18 minutes of jillian michaels 6 week abs

Friday: 45 min bike ride, cardio/strength interval class, learn kickboxing

Saturday:

Sunday:

July 25-31

Monday: teach step n’ tone

Tuesday: teach step n’ tone

Wednesday: teach step n’ tone

Thursday: bodyattack

Friday: bootcamp

Saturday:

Sunday:

July 18-24

Monday: teach step n’ tone

Tuesday: 30 min cardio

Wednesday: teach step n’ tone

Thursday: bodyattack

Friday: bodycombat + workout #2 from fitnessista’s shape up plan 2011

Saturday: 45 min treadmill run/walk hills

Sunday: this will make you sweat circuit workout

July 11-17

Monday: teach step n’ tone, summer shape up plan workout #1

Tuesday: “home” workout

Wednesday: teach step n tone

Thursday: HIIT run (20 minutes of 1 min fast walking, 1 min sprints), TNT class

Friday: 35 min. run/walk

Saturday: 45 min interval run/incline walk, summer shape up plan workout #1

Sunday: rest

July 4-10

Monday: rest (holiday fun)

Tuesday: kick butt step class

Wednesday: teach step n’ tone

Thursday: teach step n’ tone (for the “tone” part i did workout #1 from Gina’s summer shape up)

Friday: rest

Saturday: 10-1 bootcamp workout & fit test for insanity

Sunday: insanity plyometric cardio circuit

June 27-July 3

Monday: summer shape up

Tuesday: running 12 min/mile pace 1 hour, 15 minutes

Wednesday: practice step n tone

Thursday: teach step n tone, jillian michaels yoga meltdown

Friday: camping activities

Saturday: camping activities

Sunday: camping activities

June 20-26

Monday: lots of walking, random plyometrics

Tuesday: 5 hour bike ride, lots of walking

Wednesday: white water rafting

Thursday: hiking, middle of the night hike

Friday: hike

Saturday: rest/drive back

Sunday: circuit workout found here following with 10 minutes on spin bike

June 13-19

Monday: boot camp, practice step n’ tone

Tuesday: bodycombat

Wednesday: boot camp, practice step n’ tone

Thursday: TNT, practice step (30 minutes), teach step n tone

3 rounds of:

5 burpees, 10 squat jumps, 15 pushups, 20 lunges, 25 jacks, 30 situps

Friday: bootcamp

Saturday: on the road to CO/rest

Sunday: hike?

June 6-12

Monday: bootcamp, practice step n tone

Tuesday: teach step n tone, bodycombat, kick butt step

Wednesday: rest

Thursday: individual boot camp, teach step n tone

Friday: boot camp

Saturday: bodyattack

Sunday: rest

May 30-June 5

Monday: fire 30 + stretch 10 from turbofire

Tuesday: HIIT 15 + stretch 10 from turbo fire & practice step n’ tone class for an hour & 1 mile walk

Wednesday: boot camp

Thursday: 3-2-1 fit class, practice step, teach step n’ tone

Friday: boot camp

Saturday: kick butt step

Sunday: rest

May 23-29

Monday: bootcamp

Tuesday: 15 minute off day boot camp work out; practice step n’ tone routine

Wednesday: bootcamp

Thursday: practice step n’ tone, teach step n’ tone

Friday: bootcamp

Saturday: previous bootcamp workout from week one (THIS KICKED MY BUTT.)

Sunday: rest

May 16-22

Monday: boot camp, t-n-t class

Tuesday: practice step n’ tone routine

Wednesday: boot camp, practice routine

Thursday: practice routine, t-n-t class, teach step n’ tone

Friday: boot camp

Saturday: rest!

Sunday: 45 minute treadmill workout

(source)

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