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:
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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
