My workouts

~*~Switched over to Runkeeper to record my workouts~*~

Wednesday, May 6, 2015

• 6 mile bike ride
• 1.5 hour yoga class & 30 minutes acroyoga

Tuesday, May 5, 2015

• 30 minute run

Monday, May 4, 2015

• 1 hour walk; 20 minute run; 3 sets of 10 squats, handstand holds, 10 sec planks

Sunday, May 3, 2015 – day off

Saturday, May 2, 2015

• 2 hours running

Friday, May 1, 2015

• 1 hour run

Thursday, April 30, 2015 – day off/spa day

Wednesday, April 29, 2015

• 1 hour walk; stretch in the park; 50 crunches

Tuesday, April 28, 2015

• 30 minute run with FB run club

Monday, April 27, 2015

• Outdoor Circuit Training @FB
• 20 minutes yoga
• 30 minute run

Sunday, April 26, 2015

• 30 minute run, 30 minute bike ride, 1 hour walk

Saturday, April 25, 2015

• 2 hour walk

Friday, April 24, 2015

• Outdoor Circuit Training @FB

Sunday, April 19- Thursday, April 23, 2015: off

Saturday, April 18, 2015

• 2 hour walk

Friday, April 17, 2015

• 1 hour run

Thursday, April 16, 2015

• 1 hour run

Wednesday, April 15, 2015

• 6 mile run
• 30 minute body workout with Jess

Monday, April 13 – Tuesday, April 14, 2015: day off

Saturday, April 11- Sunday, April 12, 2015 – Snowboarding in Tahoe

Friday, April 10, 2015 – day off

Thursday, April 9, 2015

• 30 min yoga
• 3 sets off 3 pull ups,5 tricep dips, squats w medicine ball tricep French curls; 5 mountain climbers; handstands; 10 tricep pull downs; 5 side dips
• 30 minutes elliptical + 30 minutes bike

Wednesday, April 8, 2015

• Outdoor Circuit Training @FB

Tuesday, April 7, 2015

• 20 minute run + 30 minute bike ride

Monday, April 6, 2015

• 30 minute run

Saturday, April 4- Sunday April 5, 2015: off

Friday, April 3, 2015

• Outdoor Boxing & Circuit training @FB & 15 min run

Thursday, April 2, 2015 – day off/bike

Wednesday, April 1, 2015

• 1.5 hour bike ride

Tuesday, March 31, 2015

• 10 min Jacobs ladder; 20 min elliptical
• leg day: 3 sets of 10 squats, 10 leg curls, 10 leg press, 10 internal,10 external
• 5 min jump rope, 50 crunches on stability ball

Monday, March 30, 2015

• 25 elliptical; 28 stairs
• Pull ups 4,3,2,1; chest press 0 and 10, 6 and 10s, 4 and 10s, 2 with 15s; lat pull downs 10 55lb; 66; 5s 77; mts chest press 20 lbs 10; 10 10; side dips 25 10; 10; 10; bicep curls
• planks and 50 crunches

Sunday, March 29, 2015

• 40 minute run; 50 minute restorative yoga class

Saturday, March 28, 2015

• Bike n Beach

Friday, March 27, 2015

• 1 hour�training sesh, 30 min elliptical

Thursday, March 26, 2015

• UFC�class and 10 min Jacobs ladder, 50 crunches, pull ups 3,2,1,2,1

Wednesday, March 25, 2015

• 50 minute UFC workout class

Tuesday, March 24, 2015

• 50 min class, 5 min row machine, 20 min stair master

Monday, March 23, 2015

• UFC bosu class
• 10 min Jacobs ladder, 30 min elliptical

Saturday, March 21- Sunday, March 22, 2015 – days off

Friday, March 20, 2015

• Half marathon

Thursday, March 19, 2015 – day off

Wednesday, March 18, 2015

• 30 minute meditation

Tuesday, March 17, 2015

• 30 minute run

Monday, March 16, 2015

• 5 mile bike & 10 minute stairs & 100 crunches

Sunday, March 15, 2015 – day off

Saturday, March 14, 2015

• 1.5 hour run/walk + 50 crunches

Friday, March 13, 2015

• 2 hour hike

Tuesday, March 11- Thursday, March 12, 2014: walking, running

Monday, March 10, 2015

• Outdoor Circuit Training @FB

Friday, March 7- Sunday March 9, 2015: off in LA

Thursday, March 6, 2015

• 3 mile run intervals

Wednesday, March 5, 2015

• Outdoor Circuit Training @FB

Tuesday, March 3, 2015

• 2 hour walk & 100 crunches

Monday, March 2, 2015 – day off

Sunday, March 1, 2015

• 10 mile hike

Saturday, February 28, 2015

• 2 hour walk/sailing in zee city

Friday, February 27, 2015

• Outdoor Boxing @FB

Thursday, February 26, 2015

• ~8 mile run

Wednesday, February 25, 2015

• 45 minute run

Tuesday, February 24, 2015

• 45 minute run; 50 crunches

Monday, February 23, 2015

• Outdoor Circuit Training @FB

Sunday, February 22, 2015

• 1 hour walk; 100 crunches

Saturday, February 21, 2015

• 20 minutes stairmaster
• 30 minutes incline treadmill
• 3 sets of 10 bicep curls, 10 French curls, 10 upright rows, 10 squats; 100 crunches
• 1 hour Body Jam class

Thursday, February 11, -Friday, February 20, 2015 – rando assortment of walking, pull ups, crunches, squtts

Wednesday, February 11, 201516

• Outdoor Circuit Training @FB

Tuesday, February 10, 2015

• 2 hour walk; 100 crunches

Monday, February 9, 2015

• Outdoor Circuit Training @FB

Sunday, February 8, 2015 – day off/abs

Saturday, February 7, 2015

• 2 hour hike in Palo
• 1 hour at Sky High Trampoline Park

Friday, February 6, 2015

• 2 hours dancing

Thursday, February 5, 2015

• 3 sets of 20 donkey kicks; 50 crunches; 30 minute bike ride

Wednesday, February 4, 2015

• Outdoor Circuit Training @FB

Tuesday, February 3, 2015

• 1 hour walk, 50 crunches, stretching

Monday, February 2, 2015 – day off

Sunday, February 1, 2015

• 1 hour bike ride to/fro gym
• 1 hour Mind in Motion class
• 50 crunches

Saturday, January 31, 2015

• Flywheel

Friday, January 30- Thursday,�January 29: Days off due to work

Wednesday,�January 28, 2015

• 10 minutes elliptical
• 1 hour Pilates class
• 1 hour Body Combat class

Tuesday,�January 27, 2015

• 1 hour bike ride and 100 crunches

Monday,�January 26, 2015

• 10 minutes plank, 1 hour walk

Sunday,�January 25, 2015

• 1 hour run

Saturday,�January 24, 2015

• 3 sets of 3 pull ups, 10 squats w 20 dumbbells, 20 donkey kicks, 10 tricep dips, 1 minute squat pulse, 10 bicep curls
• 100 crunches, stretch, 1 hour walk

Friday,�January 23, 2015 – day off

Thursday,�January 22

• Flywheel

Wednesday,�January 21 – day off

Tuesday,�January 20

• 30 minute walk
• 4 sets of 10 Vsits, 10 jacks, 10 mountain climbers

Monday,�January 19

• 4 mile walk & 22 minute elliptical
• 12 minute bike
• Pull ups: 3, 3, 1
• 3 sets of 10 lat pulls, 10 rows, 10 pull ups, 10tricep pushdowns, 10 r/L side weight dips, 10 back extensions, 10 bicep curls, 10 upright presses
• 1.20 Pilates class

Sunday,�January 18 – Wednesday,�January 14: off

Tuesday, January 13, 2015

• Flywheel

Monday, January 12, 2015

• Yoga video

Sunday, January 11, 2015

• Golden Gate Park Hot Chocolate 15K run; 100 crunches

Saturday, January 10, 2015

• long walk and bike ride;100 crunches

Friday, January 9, 2015

• 45 minute Soul Cycle class

Thursday, January 8, 2015

• 20 minutes elliptical
• 1 hour Pilates Class

Wednesday, January 7, 2015

• Outdoor Circuit Training @FB
• 10 minute run; 50 minute walk

Tuesday, January 6, 2915

• 3 mile run outside

Monday, January 5, 2015

• 2.5 mile run

Sunday, January 4, 2015

• 40 minute walk with mom

Saturday, January 3, 2015

Thursday, December 25, 2014 – Friday, January 2, 2015: holidays, runs, walks

Wednesday, December 24, 2014 – day off

Tuesday, December 23, 2014

• 20 minute run
• 3 sets of 10 squats, 10 mountain climbers; 50 crunches

Monday, December 22, 2014

• Outdoor Circuit Training @FB

Sunday, December 21, 2014

• 3 sets of 20 donkey kicks on each leg
• 3.5 hour bike ride stroll
• 3 sets of 10 bench press (bar, +2s, +5s, +10s, +12.5 (5), +15s (2))
• 3 sets of 10 lat raises (20lbs); 10 overhead press (10 lbs)
• 33 minute elliptical + 20 minute seated bike ride
• 1.5 hour Yin Yoga class
• 50 crunches

Saturday, December 20, 1014

• 1 hour Body Combat�class
• 3 sets of 10 bicep curls
• 1.15 hour yoga class
• 1 hour bike ride

Friday, December 19, 2014

• 30 minute bike ride

Thursday, December 18, 2014

• 7 mile bike ride
• 3 sets of 10 lat pulls, 10 upright rows, 10 squats with rows, 1 pull up
• 25 minutes stair master & 5 minutes elliptical
• 100 arm circles
• 1 minute handstands, 100 arm circles, 50 weight ball crunches
• 1 hour U-Jam class
• Piyo workout

Wednesday, December 17, 2014

• 3 sets of 10 pushups, 20 second planks; 50 crunches, handstands
• intro Piyo workout

Tuesday, December 16, 2014

• 3.2 mile run outside

Wednesday, December 10, 2014- Monday, December 15, 2014: light cardio each day/running/biking

Tuesday, December 9, 2014

• Soul Cycle class
• 1 hour bicycle ride

Monday, December 8, 2014

• Outdoor Circuit Training @FB
• 30 minute run

Sunday, December 7, 2014

• 6 mile run; 2 mile walk
• 3 sets of 10 bicep curls, 3 pull ups with 10 lb assist, 5 tricep dips, 8 lat pulls
• 100 medicine ball crunches

Saturday, December 6, 2014

• 2 hour walk through SF

Friday, December 5, 2014 – day off

Thursday, December 4, 2014

• 30 minute run; 30 minute walk

Wednesday, December 3, 2014

• 10 minute dance cardio
• hand stands, shoulder stands, arm stands
• stretching; 3 sets of 10 push ups

Tuesday, December 2, 2014- day off

Monday, December 1, 2014, 2014

• Outdoor Circuit Training @FB

Friday, November 28Sunday, November 30, 2014: light cardio/ holiday day off

Thursday, November 27

• 45 minute run & 100 crunches

Wednesday, November 26

• 30 minute yoga

Tuesday, November 25, 2014 – day off

Monday, November 24, 2014

• Outdoor Circuit Training @FB
• 50 minute night run @FB

Sunday, November 23, 2014

• 30 minute hike
• Booty workout
• 50 crunches; 2 minutes plank; 200 arm circles; 3 sets of 10 pushups
• 10 minute dance cardio

Saturday, November 22, 2014

• 5 minutes elliptical
• 1 hour U-Jam class
• 1 hour Yoga class
• 50 minutes bike

Friday, November 21, 2014

• Facebook 5K turkey trot run (24 m)

Thursday, November 20, 2014

• 20 minute run; 1 hour walk

Wednesday, November 19, 2014- off

Tuesday, November 18, 2014

• 30 minute run
• 3 sets of 20 jumping jacks, 20 jumping squats; 20 high knees
• 50 crunches

Monday, November 10- Monday, November 17, 2014: Moved to CA, no time (~2 mile walks each day)

Friday, November 7- Sunday November 9: Wanderlust Yoga Festival

Thursday, November 6, 2014

• 30 minutes bike
• 3 sets of 10 bicep curls and 1 minute planks

Wednesday, November 5, 2014 – day off

Tuesday, November 4, 2014

• 1 hour walk

Monday, November 3, 2014

• 1 FlyWheel Class
• 1 hour walk

Sunday, November 2, 2014

• 30 minutes yoga
• 2 hour walk

Saturday, November 1, 2014

• 20 minute elliptical; 20 minutes bike
• 3 sets of 15 lat pulls and 15 chest press
• 2 sets of 15 medicine ball throws
• stretch and handstands

Friday, October 31, 2014 BOO

• 30 minute run

Thursday, October 30, 2014

• 10 minute run
• 20 minutes stair master
• Pull ups: 3, 2, 1, 1
• 3 sets of 10 squats, 10 tricep dips, 10 bicep curls
• 15 minute walk

Wednesday, October 29, 2014

• 20 minute Pilates session

Tuesday, October 28, 2014

• 2 hour walk

Monday, October 27, 2014

• 30 minute run
• 10 minutes elliptical
• pull ups: 4, 1, 2
• 3 sets of 10 bicep curls
• 100 crunches, handstands, back bends, 3 sets of 10 stability ball v-ups

Sunday, October 26, 2014 – Thursday, October 23, 2014: off

Wednesday, October 22, 2014

• 20 minute stairmaster
• 10 minutes yoga

Tuesday, October 21, 2014

• 1 hour run

Monday,�October 20, 2014

• 20 minutes stairmaster
• 3 sets of 10 seated leg curls; 10 bicep curls; 10 tricep kick backs
• 1 minute plank; 100 crunches

Sunday,�October 19, 2014

• 30 minute bike ride; 20 minute deep tissue

Saturday, October 18, 2014 – day off

Friday, October 17, 2014

• 3 hour walk through San Francisco

Thursday, October 16, 2014 – day off

Wednesday, October 15, 2014

• 15 minutes sprints; 50 plank crunches with desk chair

Tuesday, October 14, 2014

• 30 minute run

Monday,�October 13, 2014 – off

Sunday,�October 12, 2014

• 2 hour walk through NYC

Saturday, October 11, 2014

• 2 hour walk through NYC

Friday, October 10, 2014

• 1 hour walk; 50 crunches

Thursday, October 9, 2014

• Mom’s bday! 1 hour run

Wednesday, October 8, 2014

• 30 minutes stairmaster; pull ups; crunches ?

Tuesday, October 7, 2014

• 50 minutes elliptical
• 3 sets of 10 shoulder rows, 10 bicep curls w weights, 10 bicep curls with stability band
• 50 crunches, handstand holds

Monday, October 6

• 1.5 hour run

Sunday, October 5, 2014

• 1 hour walk; stair master 24 minutes
• 3 sets: 15 squats (20 lbs) & a handstand pushup; 20 lunges (10,12,15 lbs) & 5 box jumps (0,10,10)
• 30 bicep curls and 30 french curls (10 lb weights)
• Bosu ball plank holds 1 min x 3

Saturday, October 4, 2014 – day off

Friday, October 3, 2014

• 1 hour walk
• Pull ups: 3, 2, 1
• 3 sets bench: 45 x 10, 50 x 10, 65 x 5, 70 x 3
• 3 sets of 10 dual pulley pulldown (70 lbs) & 10 back extensions (70 lbs)
• 14 minutes jacobs ladder
• 100 crunches; 3 sets of 10 lb bicep curls; handstands for 5 minutes

Thursday, October 2, 2014

• 1 hour run outside

Wednesday, October 1, 2014

• 25 minute stair master, 25 minute elliptical
• 3 sets of 10 arm curls, 10 arm extensions, 10 overhead press, 10 upright rows, 10 tricep dips, 10 bicep curls
• Crunches: 50, 50
• 1 hour hatha yoga

Tuesday, September 30, 2014

• 3 sets of 15 donkey kicks, 10 doggy hydrants, 10 chair kicks, 15 squat pulses, 10 squat kicks
• 30 minute run, 30 minute walk
• 100 arm circles

Monday, September 29, 2014

• 25 minutes stair master & 5 minutes bike
• 3 sets of 10 leg press; 10 squats; 10 box jumps; 10 bicep curls
• Pull ups 3,2,1; handstands, 100 crunches; 3 minutes plank hold

Sunday, September 28 – day off

Saturday, September 27, 2014

• 1 hour walk & 30 minutes yoga

Friday, September 26, 2014

• 1 hour run outisde

Thursday, September 25, 2014

• 60 minutes elliptical
• 3 sets of 10 side dips; 10 box jumps; 10 leg press; 10 adductor; 10 abductor
• 2 minutes plank hold; 50 mountain climbers; 50 medicine ball crunches; 20 crunches

Wednesday, September 24, 2014

• 1 hour hatha yoga class
• 20 minutes stair-master; 15 minutes Jacob’s Ladder
• 3 sets of 10 upper rows; 10 lower rows; 10 back extensions; 10 quad lifts; 10 bicep curls; 10 tricep kickbacks
• 10 minute handstand practice

Tuesday, September 23, 2014

• 50 minute run; 50 minute walk
• 100 crunches; 3 sets of Jane Fonda legs; 10 minutes yoga

Monday, September 22, 2014

• 45 minute run
• 20 minutes Gaiam Yoga

Sunday, September 21, 2014

• 5 minutes stairs; 30 minutes elliptical
• 3 sets of 20 mountain climbers & 20 squat lunges
• 3 sets of 20 jacks & 10 burpees
• 3 sets of 10 40 lb chest press dumbells
• 50 arm raises & 50 bicep circles
• 5 minutes stretch & 50 crunches on stability ball
• 40 minute walk

Saturday, September 20, 2014

• 1 hour run; 6 sets of 10 squats; 50 crunches; 3 sets of 10 biceps and 3 weighted squats; 100 arm circles front and back

Friday, September 19- day off

Thursday, September 18, 2014

• 1 hour power yoga; 45 minutes bike

Wednesday, September 17, 2014

• 32 minutes elliptical
• 3 pull ups
• 100 crunches & 10 push ups
• 1 hour Hatha yoga class

Tuesday, September 16, 2014

• 40 minute run & 50 arm circles front and back; 100 crunches

Monday, September 15,�2014

• 70 minute walk

Sunday, September 14,�2014

• 80 minute walk

Saturday, September 13,�2014

• 25 minute elliptical & 20 minute run outside
• 100 crunches
• 3 sets of 10 push ups and 10 squats

Friday, September 12,�2014

• 70 minute run outside

Thursday, September 11,�2014

• 20 minutes Jacobs ladder
• Pull ups: 3, 3, 1, 1, 1
• 3 sets of 10 ankle raises; 10 leg presses; 10 bicep curlc; 10 tricep kick backs; 10 tricep dips; 5 high box jumps
• Bench press: 45, 45, 55 x 5, 55 x 5
• 5 minutes yoga and 3 sets of 1 minute plank holds

Wednesday, September 10,�2014

• 70 minute walk & 100 crunches

Sunday,�September 7 -�Tuesday, September 9: NYC walking & Yoga to the People & crunches

Wednesday, September 3,�2014

• 30 minute run; 30 minute walk

Tuesday, September 2,�2014

• 35 minute run
• 100 arm circles front and back
• 50 crunches

Monday, September 1,�2014

• 1 hour walk & 50 crunches

Sunday,�August 31, 2014

• 1 hour walk
• stair master for 20 minutes
• bike for 15 minutes
• pull ups: 3, 3, 3
• 3 sets of 5 box jumps; 10 squats; 50 arm circles front and back; 10 bicep curls; 10 overhead presses
• handstands and 100 crunches

Saturday,�August 30, 2014 – day off

Friday,�August 29,�2014

• 1 hour walk and handstands

Thursday,�August 28,�2014

• 1 hour power yoga class
• 30 minute elliptical
• 20 minute bike
• 50 crunches

Wednesday, August 27,�2014

• 30 minute walk; 10 min stairs
• 3 sets of 10 side dips; 10 seated leg curls; 10 leg press; 10 squats with weights on half ball
• 3 sets donkey kicks
• planks: 2 1 minute holds

Tuesday, August 26,�2014

• 10 minute Jacob’s Ladder
• Pull ups: 3, 2, 1, 1
• 3 sets of 10 bicep curls, 10 squats
• Box jumps: 10 with 5 lb weights; 5 on high platform x 2
• 20 minute run; 40 minute walk

Monday, August 25,�2014

• 1 hour walk
• yoga and stretch

Tuesday, August 12 -�Sunday, August 24: New York for 2 days; Israel for 10: hiking, walking, yoga, running

Monday, August 11, 2014

• 30 minute run; 30 minute walk; 50 crunches

Sunday, August 10, 2014

• 48 minute run; 100 crunches

Saturday, August 9, 2014

• 54 minute walk; 50 arm circles front and back

Friday, August 8, 2014

• 52 minute run; 30 minute swim; 30 minute walk

Thursday, August 7, 2014

• 52 minute run; 30 minute swim; 30 minute walk; 50 crunches

Wednesday, August 6, 2014

• 54 minute run; 30 minutes yoga; 100 crunches

Tuesday, August 5, 2014

• 1 hour run; 1 hour walk; 1 hour swim

Monday, August 4, 2014

• 55 minute run; 1 hour walk; 1 hour swim; 30 minutes yoga

Sunday, August 3, 2014

• 52 minute run; 30 minutes yoga

Saturday, August 2, 2014

• 30 minute run; 30 minute walk

Friday, August 1, 2014 – day off

Thursday, July 31, 2014

• 40 minute run
• 3 sets of 10 lunges; 10 squats; 10 donkey kicks; 10 push ups; 50 crunches

Wednesday, July 30, 2014

• 1 hour run; 1 hour walk

Tuesday, July 29, 2014

• 1 hour walk; 1 hour run; 100 crunches

Monday, July 28, 2014 – day off

Sunday, July 27, 2014 – day off

Saturday, July 26, 2014

• 40 minute walk; 20 minute run

Friday, July 25, 2014

• 20 minutes yoga
• 1 hour walk

Thursday, July 26, 2014 – day off

Wednesday, July 23, 2014

• 2 hour walk

Tuesday, July 22, 2014

• 2 hour walk

Monday, July 21, 2014 – day off

Sunday, July 20, 2014

• 2 hour + walk around San Antonio

Saturday, July 19, 2014

• 30 minute run

Friday, July 18, 2014

• 30 minute run
• 100 crunches
• 3 sets of 10 push ups
• stretch

Thursday, July 17, 2014 – day off

Wednesday, July 16, 2014

• 20 minutes yoga
• 1.5 mile run

Tuesday, July 15, 2014

• 1 hour yoga
• 1 hour walk

Monday, July 14, 2014

• 30 minute run
• 100 bar method crunches
• Push ups: 10, 10, 10
• 3 sets of 10 squats
• Stretch
• 10 minutes of yoga

Sunday, July 13, 2014 Happy Anniversary, parents!

• 45 minute run
• handstands and yoga stretching 10 minutes
• 100 crunches
• 1 hour walk
• 10 minutes Tai Chi

Saturday, July 12, 2014 – Day off

Friday, July 11, 2014

• 2 mile run and 10 minutes stairs
• 30 minute walk
• 3 sets of 10 donkey kicks on each leg
• 100 crunches

Thursday, July 10, 2014

• 20 minute run
• 30 minutes elliptical
• 3 sets of 10 squats and 10 medicine ball squat jumps
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 100 crunches & 3 sets of 10 side dips on each side

Wednesday, July 9, 2014

• 2 hour walk

Tuesday, July 8, 2014

• 35 minute run
• Push ups: 10, 10, 10
• 100 crunches
• stretch

Monday, July 7, 2014

• 2 hour walk
• 100 arm circles forward & back
• 100 crunches

Sunday, July 6, 2014

• 45 minute run
• 1 minute plank & 100 crunches
• 100 arm circles forward and back
• 10 minute yoga stretch
• 15 minutes Tai Chi
• 5 minute lower body workout on Swork It

Saturday, July 5, 2014

• 2 minute plank hold
• 3 mile run and .4 mile walk in 30 minutes
• 100 crunches
• 5 minutes yoga practice

Friday, July 4, 2014

• 30 minutes tai chi on the beach
• 1 hour walk
• 20 minutes yoga

Thursday, July 3, 2014

• 30 minute run
• 100 crunches
• 10 pushups

Wednesday, July 2, 2014

• 30 minutes tai chi
• 1 hour walk

Tuesday, July 1, 2014

• 30 minute run
• 100 crunches
• pushups: 10, 8, 6
• splits and stretching

Monday, June 30, 2014

• 10 minute run; 10 minute walk
• light stretching

Sunday, June 29, 2014 – day off

Saturday, June 28, 2014

• 30 minutes elliptical
• 15 minutes sauna
• 1 hour walk

Friday, June 27, 2014

• 35 minutes elliptical
• 3 sets of 10 bicep curls, 10 tricep dips
• 3 sets of 10 squats, 10 upright rows
• 50 crunches & 50 medicine ball twist crunches
• 6 mile walk

Thursday, June 26, 2014

• 1 hour run
• 40 arm circles
• 2 hour walk in Seattle

Wednesday, June 25, 2014

• 30 minute walk

Tuesday, June 24, 2014

• 1.15 Ashtanga yoga class

Monday, June 23, 2014 – day off

Sunday, June 22, 2014

• 30 minute walk and 10 minute meditation

Saturday, June 21, 2014

• 3 mile run on track
• 10 minutes of stairs
• 5 sets of 20 air squats & 10 burpees
• 100 crunches
• 3 sets of 30 donkey kicks on each leg
• stretch and 5 minutes yoga
• 20 minute walk

Friday June 20, 2014 – day off

Thursday, June 19, 2014

• 1 hour moving props
• 1 hour walk
• Zen Kat flexible workout

Wednesday, June 18, 2014

• 2 hour walk
• T25 workout

Tuesday, June 17, 2014

• 30 minute run
• 3 sets of 10 box jumps
• splits
• handstands and press up practice
• bridge
• 3 sets of 1 minute plank

Monday, June 16, 2014

• 30 minutes elliptical
• 3 sets of 10 biceps and 10 triceps
• handstand practice
• 30 side dips on each side with kettle bell
• 10 minute ab core class

Sunday, June 15, 2014

• 5 minutes stationary bike
• 1.45 Ashtanga yoga

Saturday, June 14, 2014

• 1 hour athletic cardio conditioning class
• 1 hour athletic strength conditioning class

Friday, June 13, 2014

• 20 minute run
• 50 arm circles forward, 50 arm circles backward

Thursday, June 12, 2014

• 1 hour athletic cardio conditioning

Wednesday, June 11, 2014

• 1 hour vinyasa yoga class
• Pull ups: 4, 3, 2, 1
• 3 sets of 5 tricep dips
• Handstands and 3 sets of 5 handstand core exercises
• 15 minutes stationary bike
• 3 sets of 10 bicep curls, 10 tricep kick backs, 10 upright shoulder rows
• 3 sets of 10 lunges and 10 squats
• 100 crunches on stability ball & mat
• stretch

Tuesday, June 10, 2014

• 2 hour walk through Memphis

Monday, June 9, 2014 – Day off

Sunday, June 8, 2014

• 2 hour walk/hike to Faulkner

Saturday, June 7, 2014

• 2 hour walk through Memphis and Oxford

Friday, June 6, 2014

• 45 minute Tabata ab class
• 20 minutes elliptical

Thursday, June 5, 2014

• 1 hour athletic cardio conditioning

Wednesday, June 4, 2014

• 1.5 hour Ashtanga yoga

Tuesday, June 3, 2014

• 3 sets of 10 bicep curls
• 3 sets of 10 side dips on each side
• 50 crunches
• 1 hour cycle class

Monday, June 2, 2014

• 30 minute run to/fro gym
• 10 minutes stairmaster
• handstand and yoga practice 10 minutes
• 50 crunches

Sunday, June 1, 2014

• 1 hour walk outside

Saturday, May 31, 2014 – day off/ hours of dancing

Friday, May 30, 2014

• 3 sets of 10 donkey kicks on each leg
• 5 minute interval running on treadmill
• 3 sets of 20 jacks, 20 mountain climbers, 5 push ups
• 5 minute interval running on treadmill &�5 min sprint run on treadmill
• 50 arm circles forward and back
• 2 sets of 10 bicep curls and 10 overhead shoulder presses
• 100 crunches
• light stretching

Thursday, May 29, 2014

• 1 hour run outside

Wednesday, May 28, 2014

• 1 hour Athletic Strength Conditioning
• 1.5 hour Ashtanga Yoga

Tuesday, May 27, 2014

• 5 minutes bike
• 35 minutes elliptical
• 50 crunches and 1 minute planks
• 10 minutes stretching
• 3 sets of 10 leg press, 10 leg extensions, 10 leg presses
• 3 sets of 10 adductors and 10 abductors
• 3 sets of 5 tricep dips with 10 lb weight assistance
• 1 hour Body Jam class

Monday, May 26, 2014

• 30 minute run to/fro the gym
• 5 minutes stairmaster
• 20 minutes elliptical
• Pull ups: 4, 3, 2, 1
• Handstand and headstand practice
• 100 crunches
• light stretch
• 3 sets of 10 bicep curls & 10 tricep kick backs

Sunday, May 25, 2014 – day off

Saturday, May 24, 2014

• 1 hour hike up Hump Back Rock

Friday, May 23, 2014

• 1 hour pole dancing class
• 1 hour Hatha yoga class

Thursday, May 22, 2014

• 1 hour athletic conditioning
• 1 hour Body Jam

Wednesday, May 21, 2014

• 1.5 hour Ashtanga yoga
• 10 minute bike

Tuesday, May 20, 2014

• 1 hour vinyasa class
• 25 minute stair master
• 3 sets of 10 squats and 10 lunges
• 3 sets of 10 adductors and 10 abductors
• 100 crunches
• 1 hour walk

Monday, May 19, 2014

• 1 hour Meditation
• 50 minute boxing class
• Pull ups: 3, 2, 1
• Handstand exercise and practice
• Stretching
• 100 crunches

Sunday, May 18, 2014 – day off

Saturday, May 17, 2014

• 7 mile trail run

Friday, May 16, 2014 – Day off

Thursday, May 15, 2014

• 1 hour athletic cardio conditioning

Wednesday, May 14, 2014

• 1.5 hour Ashtanga Yoga
• 30 minutes elliptical
• 100 crunches
• 3 sets of 10 leg presses

Tuesday, May 13, 2014

• 30 minute run to/fro the gym
• pull ups: 3, 2, 1, 1, 1, 1
• hand stand practice & split stretches
• 3 sets of 10 lat pulls
• Bench press: 10 w. 40 lb; 10 w. 50 lb; 5 with 60 lb; 5 with 60 lb
• 3 sets of 10 lat raises on each side
• 3 sets of 10 bicep curls & 10 tricep kick backs
• 100 crunches
• 3 sets of 10 donkey kicks on each side (Jen Selter move)

Monday, May 12, 2014

• 1 hour sunrise yoga class

Sunday, May 11, 2014

• 1 hour 20 minute walk

Saturday, May 10, 2014

• 3.1 miler
• 100 crunches
• light stretching

Friday, May 9, 2014

• 1.5 hour Yin Yoga

Thursday, May 8, 2014

• 1 hour athletic cardio conditioning
• 1 hour Multi level yoga

Wednesday, May 7, 2014

• 1.5 hour ashtanga yoga
• Pull ups: 3,3,3
• 3 sets of 10 squats with 40 lb bar
• 3 sets of hand stand exercises with practice
• 3 sets of 10 leg presses
• 5 minutes of stairs
• 20 minutes incline treadmil

Tuesday, May 6, 2014

• 45 minute Pure Barre class
• 20 minutes stationary bike
• 40 minute walk

Monday, May 5, 2014

• Walking around Vegas for several hours

Sunday, May 4, 2014

• Walking around Vegas for couple hours

Friday, May 2, 2014-Saturday, May 3, 2014 – dancing/walking

Thursday, May 1, 1014

• Red Rock hike

Wednesday, April 30, 2014 – day off/traveling

Tuesday, April 29, 2014

• 20 minute incline walking treadmill
• Chin ups ups 3, 2, 1 and 3 sets of 5 pull ups with band
• 3 sets of hand stand exercises
• 3 sets of 10 squats and 10 leg presses
• 1.5 hour Hatha Flow Yoga

Monday, April 28, 2014

• 20 minutes stair master
• Chin ups: 3,2,1,1
• 1.5 hour Vinyasa yoga class
• 3 sets of handstand exercise and handstand practice
• 50 crunches
• 30 minutes stationary bike

Sunday, April 27, 2014 – day off

Saturday, April 26, 2014 – day off/Foxfield

Friday, April 25, 2014

• 20 minutes stationary bike
• 30 minute tai chi class
• 1 hour body jam class

Thursday, April 24, 2014

• 1 hour athletic cardio conditioning
• 1 hour Multi level yoga

Wednesday, April 23, 2014

• 1.5 hour Ashtanga yoga class
• 10 minutes bike
• 100 crunches
• 1 hour Vinyasa class

Tuesday, April 22, 2014

• 20 minutes stair master
• 10 minute ab lab class

Monday, April 21, 2014

• 30 minutes elliptical
• pull ups: 3, 2, 1
• Handstand drills with kick ups and bands
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 1 hour power yoga class
• 15 minutes sauna

Sunday, April 20, 2014 – day off

Saturday, April 19, 2014

• 1 hour hike on Runyon Canyon

Friday, April 18, 2014

• 2 hour walk around the city

Thursday, April 17, 2014 – day off/road trip

Wednesday, April 16, 2014

• all day walking around San Francisco

Tuesday, April 15, 2014 – day off

Monday, April 14, 2014

• 3 hour hike

Sunday, April 13, 2014 – day off

Saturday, April 12, 2014

• 30 minute run, 30 minute walk
• light stretching

Friday, April 11, 2014

• 1.45 hour Ashtanga yoga class
• 25 minutes stationary bike
• 3 sets of 3 pull ups
• 3 sets of 10 handstand core exercises and handstand practice
• 3 sets of 12 Jen Selter butt workouts on each side
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 3 sets of 20 medicine ball ab crunches

Thursday, April 10, 2014

• 50 minute athletic cardio conditioning makeshift class
• 10 minute meditation sauna

Wednesday, April 9, 2014

• Light day: 15 minutes bike; 30 minute walk; sauna

Tuesday, April 8, 2014

• 1.4 hour Hatha Flow yoga class
• 3 sets of 10 handstand core exercises and handstand practice
• 3 sets of 10 squats with kettle bell on bosu
• 25 minutes elliptical
• 100 crunches
• 1 hour Body flow dance class

Monday, April 7, 2014

• 1 hour meditation class
• Pull ups: 3, 3, 2, 1
• 3 sets of 10 rows and 10 chest press
• 3 sets of 10 upper back pulls and 10 upright rows
• 3 sets of 10 handstand core exercises and handstand practice
• 100 crunches
• light stretching
• 15 minutes uphill walking on treadmil

Friday, April 4 – Sunday, April 6, 2014 – day off for injury

Thursday, April 3, 2014

• 3 sets of 5 pushups, down dogs, 100 crunches, 30 butt lifts, 3 sets of handstands, 3 sets of 10 tricep dips

Wednesday, April 2, 2014 – off

Tuesday, April 1, 2014

• 1.4 hour Ashtanga yoga class
• 25 minute treadmill uphill intervals
• 3 pull ups
• handstands
• 100 crunches

Monday, March 31, 2014

• 3 sets 10 back rows and 10 bench chest press
• 3 sets of 10 box jumps
• 6 pull ups with 10 lb weighted assistance
• 30 minutes bike
• 3 sets of handstand core exercises and handstands
• 100 crunches
• 3 sets of 10 kettle bell squats
• 1 hour Body Flow class

Sunday, March 30, 2014

• 1.5 hour heated Vinyasa class
• 3 sets of handstand core exercises and handstands
• 55 minute elliptical
• 3 sets 10 bicep curls in squats
• 100 crunches

Saturday, March 29 2014 – day off

Friday, March 28, 2014

• 1.5 hour Ashtanga yoga class

Thursday, March 27, 2014

• 1 hour Athletic Cardio conditioning class

Wednesday, March 26, 2014 – day off

Tuesday, March 25, 2014

• 15 minutes stationary bike
• 4 pull ups
• 10 minutes on row machine
• 3 sets of ab tucks for core strength
• 20 minutes of handstands – I FINALLY got it!!
• 50 crunches on stability ball
• 50 minute Body Jam class

Monday, March 24, 2014

• 1 hour Multi level yoga
• 11 minutes stair master
• 3 sets of 10 donkey kicks on each leg
• 3 sets of ab tucks for core strength
• hand stand practice
• 20 stability ball crunches
• 1 hour Athletic strength conditioning challenge class

Sunday, March 23, 2014

• 1.5 hour Ashtanga yoga
• 30 minute elliptical
• 3 minute planks
• 3 sets of ab tucks for core strength handstands and handstand practice
• 6 sets of 10 plank knee bends, 10 jacks, 20 knee lift jumps
• 3 sets of 10 arm circles with 5 lbs and jump rope
• 3 sets of 10 backward leg lifts on each side

Saturday, March 22, 2014

• 1 hour Hatha yoga
• 3 sets of kettle bell squats, 50 bosu mountain climbers, jump rope
• handstands and backbends for 10 minutes
• 3 pull ups and 3 sets of side crunches with kettle bell
• 100 crunches
• 1 hour Zumba Plus

Friday, March 21, 2014

• 50 minute Pure Barre class
• 30 minute walk
• 1 hour sun salutation yoga
• Jen Selter butt exercises

Thursday, March 20, 2014

• 1 hour athletic cardio conditioning
• handstand practice
• 45 minute Barre class
• 3 sets of 10 Jen Selter butt workouts

Wednesday, March 19, 2014

• 1 hour multi level yoga
• 20 minute hand stand practice
• 20 minutes stationary bike
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 3 sets of 10 tricep dips
• 3 sets of 10 squats
• 100 crunches
• 30 minutes bike

Tuesday, March 18, 2014

• 1 hour Vinyasa yoga
• 15 minutes handstands
• 3 sets of 10 adductors and 10 abductors
• 3 sets of 12 Jen Selter butt kicks on each side
• 3 sets of 10 back rows and 10 chest press
• 20 minutes elliptical

Monday, March 17, 2014

• 2 hours of dancing!

Sunday, March 16, 2014

• 1 hour mixed level Hatha yoga
• 5 sets of 1 minute jump rope, 1 minute handstands, 3 laps (0.3 mi)
• 20 minute incline walking on the tredmil
• 5 sets of 1 pull up and 10 dead lifts with 40 lb bar
• 3 sets of 10 bicep curls with 15 lb weights while in squats
• 4 sets of 1 minute hold planks

Saturday, March 15, 2014

• 1.5 hour mixed level Hatha yoga
• 1 hour hike
• 1 hour Hatha yoga

Friday, March 14, 2014 – day off/Yoga nidra

Thursday, March 13, 2014

• 1 hour athletic cardio conditioning
• 1 hour Body Jam
• 1 hour Hatha yoga
• 3 sets of 10 Jen but kicks in and out

Wednesday, March 12, 2014

• 1 hour multi level yoga
• 35 minutes bike
• 100 crunches

Tuesday, March 11, 2014

• 1 hour Vinyasa yoga
• 50 minute Body Jam
• 3 sets of 10 bicep curls
• 50 crunches
• handstands and box jumps

Monday, March 10, 2014

• 5 minutes stationary bike
• 10 minutes jumping rope
• 3 sets of 10 box jumps & 30 second jump rope
• Handstands
• 100 crunches
• 10 minutes elliptical
• 1 hour walk

Sunday, March 9, 2014

• 10 minutes elliptical
• 25 minutes stationary bike
• 1.15 hour Vinyasa yoga
• 1 hour walk

Saturday, March 8, 2014 – day off

Friday, March 7, 2014

• 1 hour Body flow
• 1 hour Ultimate Fitness
• light stretching

Thursday, March 6, 2014

• 1 hour Athletic Cardio Conditioning
• 1 hour Multi Level yoga

Wednesday, March 5, 2014

• 1 hour mat pilates
• 1 hour Vinyasa yoga
• 15 minutes stationary bike

Tuesday, March 4, 2014

• 20 minutes stairmaster
• hand stands
• 3 sets of 10 box jumps
• 1 hour Vinyasa yoga class

Monday, March 3, 2014

• 10 minutes elliptical
• 25 minutes stationary bike
• 1 hour walk outside in the snow

Sunday, March 2, 2014

• 30 minutes elliptical
• 1 hour Hatha flow yoga class

Saturday, March 1, 2014

• 1 hour hatha flow yoga
• 30 minutes elliptical
• handstands

Friday, February 28, 2014

• 1 hour Barre strength class

Thursday, February 27, 2014

• 1 hour athletic cardio conditioning
• 1 hour Vinyasa yoga

Wednesday, February 26, 2014

• 30 minutes stairmaster
• sets of hand and headstands
• 4 sets of 10 box jumps
• 100 ab crunches
• light stretching

Tuesday, February 25, 2014

• 1.15 hour Vinyasa II & III class
• 55 minute Body Attack class

Monday, February 24, 2014

• 1 hour cycle class

Sunday, February 23, 2014

• 60 minute power walk

Saturday, February 22- Day off

Friday, February 21, 2014

• 10 minutes bike
• 1 hour Body Flow class

Thursday, February 20, 2014

• 1 hour Athletic Conditioning cardio class

Wednesday, February 19, 2014

• 1 hour Multi level yoga

Tuesday, February 18, 2014

• 90 Bikram yoga class

Monday, February 17, 2014

• 50 crunches & 30 medicine ball planks
• 3 sets of 10 box jumps, 10 arm hold jumps
• 3 sets of 10 ab machine crunches and 10 abductors
• 25 minutes elliptical
• 3 sets of 10 bicep curls
• 1.5 hour power yoga class

Friday, February 14,2014-Sunday, February 16, 2014 – Weekend off

Thursday, February 13, 2014

• 2 hours of shoveling
• 1 hour snow walk

Wednesday, February 12, 2014

• 30 minutes cardio GRIT
• 30 minute strength GRIT
• 1 hour Vinyassa yoga

Tuesday, February 11, 2014

• short 30 minute walk

Monday, February 10, 2014

• 30 minutes stair master
• 3 sets of 10 squats with 20 lb dumbells
• 3 sets of 10 side rows on each side and 5 large box jumps
• 3 sets 10 lower back machine
• 1.15 Power Yoga

Sunday, February 9, 2014

• 1 hour Budokon �yoga
• 1 hour Zumba class
• 30 minute walk

Saturday, February 8, 2014

• 30 minutes meditation
• 1 hour power Yoga
• 20 minutes elliptical
• 20 minutes stairs

Friday, February 7, 2014

• 1 hour multi level yoga
• 30 minutes elliptical
• 3 sets of 3 head stands, 3 hand stands, crow, plank
• 10 minutes stairs

Thursday, February 6, 2014

• 1 hour Athletic Conditioning cardio class
• 1 hour Hatha yoga
• 15 minutes stationary bike

Wednesday, February 5, 2014

• 70 minutes stationary bike
• 4 sets of hand stands, head stands, crow, plank
• 50 crunches

Tuesday, February 4, 2014

• 1.15 hour Hatha yoga
• 25 minutes elliptical
• 50 minute Body Pump

Monday, February 3, 2014

• 1 hour meditation
• 50 minute boxing class
• 1.5 hour Vinyasa class

Sunday, February 2, 2014

• 1 hour walk

Saturday, February 1, 2014

• 10 minute run to the gym
• 1.5 hour Dharma yoga
• 30 minutes elliptical
• 10 minutes of yoga stretches: crow, head stand, hand stand
• 3 sets of 10 hip abductors and 10 adductors
• 3 sets of 10 crunch machine, 10 back bends, 10 medicine ball throws
• 1 hour Aerial yoga class

Friday, January 31, 2014

• 1 hour Nia class
• 3 sets of yoga poses: crow-plank-down dog, head stand, forearm stand, handstands
• 50 squats, jumping jacks, jumps

Thursday, January 30, 2014

• 1 hour mat pilates class
• 1 hour Body Jam

Wednesday, January 29, 2014

• 1 hour Athletic�Conditioning Strength Class
• 1 hour Multi Level yoga

Tuesday, January 28, 2014

• 15 minute stair master
• 1 hour vinyasa yoga class
• 25 minutes stationary bike

Monday, January 27, 2014

• 1 hour meditation
• 90 minute vinyasa yoga class
• 50 minute boxing class

Sunday, January 26, 2014

• 1 hour ice skating

Saturday, January 25, 2014 – day off

Friday, January 24, 2014 – day off

Thursday, January 23, 2014

• 1 hour power yoga class
• 15 minutes Jacob’s Ladder

Wednesday, January 22, 2014

• 1 hour 15 min Ashtanga improv yoga class
• 35 minutes stationary bike
• 5 minutes eliptical
• 10 minute ab lab workout
• 10 minute vinyasa yoga sequence

Tuesday, January 21, 2014

• 1 hour vinyasa yoga
• 30 minutes cycling
• 50 stability ball crunches

Monday, January 20, 2014

• 30 minutes stairmaster
• 30 minutes elliptical
• Tracey Anderson workout
• 3 sets of 20 bicep curls with 10 lb weights
• 1 hour Multi Level Yoga class

Sunday, January 19, 2014

• 1 hour walk outside
• 1.5 hour Vinyasa yoga
• 30 minutes elliptical

Saturday, January 18, 2014

• 55 minute Athletic Cardio Conditioning
• 1 hour Hatha Flow Yoga
• 10 minute dance cardio workout

Friday, January 17, 2014

• 1 hour Body step class
• 1.15 hour gentle Hatha Yoga class
• 5 minute ab dance workout and 10 minutes of handstands

Thursday, January 16, 2014

• 1 hour Athletic Conditioning cardio class
• 1 hour Multi-Level Yoga

Wednesday, January 15, 2014

• 30 minutes stair master
• 50 crunches and 3 minutes of plank
• stretching

Tuesday, January 14, 2014

• The Flexible Workout
• Tracey Anderson’s ab workout video

Monday, January 13, 2014 – Day off

Sunday, January 12, 2014

• casual 30 minute bike ride

Saturday, January 11, 2014

• 15 minutes elliptical
• 1 hour Power Zumba class

Friday, January 10, 2014

• 1 mile 1/2 walk 1/2 run
• 5 minutes stairmaster
• 1 hour Nia class

Thursday, January 9, 2014

• 1 hour Athletic Conditioning cardio class
• 1 hour Vinyasa Yoga

Wednesday, January 8, 2014

• 1 hour Athletic Conditioning Strength
• 1 hour Vinyasa Yoga

Tuesday, January 7, 2014

• 1 hour Vinyasa Yoga
• 1 hour pole dancing class

Monday, January 6, 2014

• 10 minutes stationary bike
• 45 minute Athletic Boxing
• 1.5 Vinyasa Yoga

Friday, January 3-Sunday, January 5, 2013: Yogaville

Thursday, January 2, 2014

• 2 hour of rock climbing

Wednesday, January 1,�2014 Happy New Year!�– Day Off

Tuesday, December 31, 2013 New Year’s Eve!

• 20 minutes of cardio
• Tracy Anderson’s ab workout video

Monday, December 30, 2013

• 1 hour hot yoga class

Sunday, December 29, 2013 – Day off

Saturday, December 28, 2013

• The 7-Minute Workout
• 10 minute yoga stretch

Friday, December 27, 2013

• 1 hour walk

Thursday, December 26, 2013

• 20 minutes Jacob’s ladder
• 25 minutes stationary bike
• 3 pull ups
• 3 sets of 10 side dips on each side
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 50 crunches on stability ball
• 3 sets of 10 plank ups on stability ball

Wednesday, December 25, 2012 Merry Christmas!

• 45 minute run outside

Tuesday, December 24, 2013

• 45 minute Pilates II class
• 30 minutes elliptical
• 1 hour walking

Monday, December 23, 2013

• 30 minute elliptical
• 5 minutes stair master
• 1 hour Body Flow
• 11 lunges & 12 crunches

Sunday, December 22, 2013

• 2 hour walk
• 1 hour Pilates III class

Saturday, December 21, 2013

• 30 minute run to/from the gym
• 1 hour Zumba Plus Class

Friday, December 20, 2013

• 1 hour Multi-level Yoga
• 1 hour Hatha Yoga
• 20 minutes elliptical & 5 minutes of stairs
• 10 tuck jumps & 50 crunches

Thursday, December 19, 2013

• 1 hour Athletic Conditioning cardio class
• 1 hour dance class
• 9 chair dips

Wednesday, December 18, 2013

• 1 hour Athletic Conditioning Strength
• 8 squats
• 1 hour Vinyasa yoga

Tuesday, December 17, 2013

• 1 hour Vinyasa yoga
• 1 hour Boxing Fitness
• 7 mountain climbers

Monday, December 16, 2013

• 1.5 hour Vinyasa yoga
• 50 crunches & 6 push ups

Sunday, December 15, 2013

• 1 hour cardio
• 4 burpees & 5 star jumps

Saturday, December 14, 2013 – Day off

Friday, December 13, 2013

• 1 hour run
• 3 minute bridge

Thursday, December 12, 2013

• 20 minute power walk
• light stretching
• 500 crunches
• 2 minute wall squat

Wednesday, December 11, 2013

• 1 hour run outside
• 3 minute ab workout video (Tracey Anderson)
• 7 minute arm workout video�(Tracey Anderson)
• 30 squats, 50 crunches, 1 minute plank

Tuesday, December 10, 2013 – Day off

Monday, December 9, 2013

• 30 minute run
• 5 minute ab workout video
• light stretching

Sunday, December 8, 2013 – Day off

Saturday, December 7, 2013

• 30 minute run
• 1 hour Hatha yoga
• 1 hour Zumba class

Friday, December 6, 2013

Thursday, December 5, 2013

• 1 hour Athletic Conditioning cardio class

Friday, December 4, 2013

• 25 minute run
• 50 arm circles front and back

Wednesday, December 4, 2013

• 1 hour Vinyasa yoga class
• 3 sets of 10 bicep curls and 10 tricep kickbacks with 10 lb weights
• 50 crunches

Tuesday, December 3, 2013

• 90 minute Bikram yoga class

Monday, December 2, 2013

• 1 hour cardio

Sunday, December 1, 2013

• 1 hour cardio

Saturday, November 30, 2013 – Day off

Friday, November 29, 2013 – Day off

Thursday, November 28, 2013

• 1 hour run
• 100 crunches

Wednesday, November 27, 2013

• 1 hour Athletic Conditioning Strength Interval class

Tuesday, November 26, 2013

• 30 minutes elliptical
• 1 hour Vinyasa yoga class

Monday, November 25, 2013

• 10 minutes stationary bike
• 50 minute boxing class
• 1 hour mat pilates

Sunday, November 24, 2013 – Day off

Saturday, November 23, 2013

• 30 minute run
• 50 arm circles forward and back
• 50 crunches

Friday, November 22, 2013

• 5 minute run (rained on)
• 1 minute plank
• 1.5 hour walk

Thursday, November 21, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, November 20, 2013

• 5 minute run
• 1 hour vinyassa yoga
• ATW: 10 jumping jacks, 10 squats, 5 burpees, 10 push-ups
• 10-20-30-20-10 plank holds and jumping squats
• 1 round of 15 burpees, 50 jumping jacks, 40 squats
• 50 crunches
• light stretching

Tuesday, November 19, 2013

• 50 minute Vinyasa yoga
• Atomic Weight Loss fitness test: push ups, jumping jacks, burpees, situps, plank
• 3 sets of: 10 back extensions, 10 oblique twists
• 4 sets of 10 box jumps with 5 lb weights
• 3 sets of 20 bicep curls and 20 tricep kickbacks
• 30 minutes stationary bike
• light stretching

Monday, November 18, 2013

• 30 minute run
• 10-20-30-20-10 pyramid box jumps and push ups
• 3 sets of 15 upright rows with squats

Sunday, November 17, 2013 – Day off

Saturday, November 16, 2013

• 30 minute run
• 50 arm circles front, 50 arm circles back

Friday, November 15, 2013 – Day off

Thursday, November 14, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, November 13, 2013- Day off

Tuesday, November 12, 2013

• 1 hour Vinyasa yoga class
• 50 minute Barre Strength class

Monday, November 11, 2013- day off

Sunday, November 10, 2013

• 30 minutes elliptical
• 3 sets of 10 bicep curls and 10 kick backs
• 3 sets of 10 jumping jacks and 10 high knees
• 10 push ups
• 50 crunches

Saturday, November 9, 2013

• 1 hour walk

Friday, November 8, 2013 – Day off

Thursday, November 7, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, November 6, 2013

• 1 hour walk

Tuesday, November 5, 2013

• 1 hour Vinyasa yoga class
• 50 minute Barre Strength class

Monday, November 4, 2013

• 20 minutes stair master
• 3 sets of 5 tricep dips (on machine with 10 lb weight help)
• 3 sets of 10 lat pulls and 10 bicep curls
• 100 crunches

Sunday, November 3, 2013

• 1.15 hour vinyasa yoga class

Saturday, November 2, 2013

• 20 minute run
• 3 sets of 20 arm circles, forward and backward
• 1 hour walk

Friday, November 1, 2013

• 20 minute run & light stretching

Thursday, October 31, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, October 30, 2013 – Day off

Tuesday, October 29, 2013

• 30 minute power walk

Monday, October 28, 2013 – Day off

Sunday, October 27, 2013

• 1 hour walk/cardio

Saturday, October 26, 2013 – Day off

Friday, October 25, 2013 – Day off

Thursday, October 24, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, October 23, 2013

• 20 minute free run
• 50 crunches
• light stretching

Tuesday, October 22, 2013

• 1 hour multi-level yoga class at ACAC

Monday, October 21, 2013

Sunday, October 20, 2013

• 1 hour walk/run
• 10 min yoga stretch
• dance party concert!

Saturday, October 19, 2013

• 1 hour walk/1 hour cardio

Friday, October 18, 2013 – day off

Thursday, October 17, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, October 16, 2013

• 25 minute run
• 3 sets of 10 pull down rows
• 3 sets of 10 upright rows, 10 tricep dips, 10 bicep curls
• 1 minute plank

Tuesday, October 15. 2013

• 1 hour multi-level yoga class at ACAC

Monday, October 14, 2013

• 25 minutes stairmaster
• 50 crunches
• light stretch

Sunday, October 13, 2013

• 30 minutes elliptical
• 3 sets of 10 bicep curls and 10 overhead dumbbell presses
• 50 crunches

Saturday, October 12, 2013- Day off

Friday, October 11, 2013 – Day off

Thursday, October 10, 2013

• The Busy Woman’s workout + ADD workout

Wednesday, October 9. 2013 – Happy birthday mom!

• 25 minutes elliptical
• 50 crunches

Tuesday, October 8. 2013

• 1 hour multi-level yoga class at ACAC

Monday, October 7, 2013

• 15 minute run/ 15 minute walk (to/from gym)
• 11 minutes on stairmaster
• 3 sets of 10 bicep curls and 10 tricep dips
• 3 sets of 10 box jumps w 5 lb weights
• 10 push ups
• 100 crunches

Sunday, October 6, 2013 – Day off

Saturday, October 5, 2013

• 1 hour walk

Friday, October 4, 2013

• Dance party!

Thursday, October 3, 2013 – Day off

Wednesday, October 2, 2013 – Day off

Tuesday, October 1, 2013

• 30 minute run to/from gym
• 3 pull ups
• 10 pushups
• 3 sets of 10 bicep curls
• 100 crunches

Monday, September 30, 2013

• 25 minute run
• 50 crunches and light stretching

Sunday, September 29, 2013 – Day off

Saturday, September 28, 2013

• 1 hour walk/ 1 hour cardio

Friday, September 27, 2013 – day off

Thursday, September 26, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, September 25, 2013- Day off b/c so busy

Tuesday, September 24, 2013 – Day off

Monday, September 23, 2013

• 30 minute run
• 100 crunches
• 10 push ups

Sunday, September 22, 2013

• 1 hour cardio

Saturday, September 21, 2013

• 1.5 hour walk

Friday, September 20, 2013 – Day off

Thursday, September 19, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, September 18, 2013- Day off

Tuesday, September 17, 2013

• 20 minutes stairmaster
• 3 sets of 10 rows and 10 chest press w dumbells
• 3 sets of 5 push-ups
• 50 crunches

Monday, September 16, 2013

• 1 hour cardio

Sunday, September 15, 2013

• 1 hour cardio

Saturday, September 14, 2013

• 55 minute run on the boardwalk

Friday, September 13, 2013 – Day off

Thursday, September 12, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, September 11, 2013

• 1 hour Athletic Conditioning Strength Interval class

Tuesday, September 10, 2013

• 1 hour yoga class

Monday, September 9, 2013 – Sick day/Off

Sunday, September 8, 2013

• 1 hour walk/run

Saturday, September 7, 2013

• 1 hour walk

Monday, September 2 – Friday, September 6, 2013 – Days off

Saturday & Sunday, August 31/September 1, 2013 – MIA Music Festival

Friday, August 30, 2013 – Day off

Thursday, August 29, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, August 28, 2013

• 1 hour Athletic Conditioning Strength Interval class

Tuesday, August 27, 2013

• 1 hour yoga class

Monday, August 26, 2013

• 15 minutes stairmaster
• 30 minutes elliptical
• 10 push ups
• 200 crunches
• 3 sets of 10 bicep curls
• light stretch

Sunday, August 25, 2013 – Day off

Saturday, August 24, 2013

• 15 minute run/15 minute walk (to/from gym)
• 10 minutes stairmaster
• 10 minutes bike
• 1 minute plank and crunches

Friday, August 23, 2013

• 15 minute cardio circuit + 50 crunches

Thursday, August 22, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, August 21

• 20 minute AM run
• 20 minute evening run
• 30 minute yoga class
• 100 crunches
• dance party!

Tuesday, August 20, 2013

• 20 minute run-50 minute walk

Monday, August 19, 2013

• 20 minutes elliptical 1
• 20 minutes elliptical 2
• 15 minute bike
• 50 crunches

Sunday, August 18, 2013

• 20 minutes Jacob’s Ladder
• Chin-ups: 2, 1, 1
• 3 sets of 10 leg presses
• 3 sets of 10 leg extensions
• 3 sets of 10 squats (25 lb weights)
• 3 sets of 10 bicep curls
• 100 crunches
• light stretching
• 5 minutes bike

Saturday,�August 17, 2013 – Day off

Friday,�August 16, 2013 – Day off

Thursday, August 15, 2013

• 1 hour Athletic Conditioning cardio class

Wednesday, August 14, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, August 13, 2013

• 15 minute AM run
• 1 hour Vinyasa yoga class

Monday, August 12, 2013

• 30 minute run to/from the gym
• 22 minutes on the stairmaster
• 3 sets of 10 bicep curls
• 100 crunches

Sunday, August 11, 2013 – Day Off

Saturday, August 10, 2013

• 10 minute athletic conditioning

Friday, August 9, 2013

• 12 minute run
• 45 minute athletic conditioning class
• 10 minute plank!

Thursday, August 8, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, August 7, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, August 6, 2013

• 30 minutes stairmaster
• 100 crunches

Monday, August 5, 2013

• 30 minute run to/fro the gym
• 25 minutes elliptical
• 3 sets of 1 minute planks; 50 medicine ball twists; 10 plank up-downs
• 2 sets of 10 box jumps w 5 lb weights
• 2 sets of 10 bicep curls and 20 tricep dips

Sunday, August 4, 2013

• 30 minute run
• 50 arm circles
• tubing/swimming

Saturday, August 3, 2013

• 10 minute run
• 1 hour Hatha yoga class
• 1 hour hike

Friday, August 2, 2013 – Team building day at work (ropes course)

Thursday, August 1, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, July 31, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, June 30, 2013

• 1 hour yoga class

Monday, July 29, 2013

• 15 minutes elliptical
• 15 minutes row machine
• 3 sets of 12 bicep curls and 10 tricep kick backs
• 12 push ups
• 100 crunches

Sunday, July, 28, 2013 – Day off

Saturday, July 27, 2013 – Day off

Friday, July 26, 2013

• 20 minute run
• 30 arm circles forward and back

Thursday, July 25, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, July 24, 2013 – Day off

Tuesday, July 23, 2013

• 1 hour yoga class

Monday, June 22, 2013

• Quick 10 minute AM run
• 30 minute run to/from the gym
• 3 pull ups
• 10 minutes on the stairmaster (L 15)
• 3 sets of 10 upright rows; 10 bicep curls; 10 tricep kickbacks
• 50 crunches on the stability ball
• light stretching

Sunday, July 21, 2013

• 1 1/4 hour Vinyasa yoga class
• 1 hour walk & a little swimming

Saturday, July 20, 2013 – Day Off

Friday, July 19, 2013

• 70 minute run
• 1 hour walk
• 30 min of paddle boarding

Thursday, July 18, 2013

• 20 minute walk and 30 minute walk

Wednesday, July 17, 2013

• 1 hour run
• 1 hour walk & swimming

Tuesday, July 16, 2013

• 25 minute run/walk
• 20 minutes of yoga poses and 2 sets of 10 push ups
• 100 crunches
• Beach activities
• 20 minute casual walk

Monday, July 15, 2013

• 1 hour run
• 20 minute walk and 45 minute walk

Sunday, July 14, 2013

• 2 1 hour walks
• 50 minute run

Saturday, July 13, 2013 – Day Off

Friday, July 12, 2013 – Day Off

Thursday, July 11, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, July 10, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, July 9, 2013

• 10 minutes of yoga & Pilates 100 + 50 crunches
• 30 minute run to the gym
• 10 minutes stairmaster
• 3 sets of 1 minute planks
• light stretching

Monday, July 8, 2013

• 30 minutes elliptical
• 3 sets of 10 leg presses
• 3 sets of single-legged lunges w 15 lb weights 10 on each leg
• 3 sets of 10 burpees
• 100 crunches

Sunday, July 7, 2013

• 30 minutes stairmaster
• 3 sets of 10 free weight lat pull backs, 10 chest press, 10 side dips on each side
• 3 sets of 12 bicep curls
• 50 crunches on the stability ball

Saturday, July 6, 2013 – A day walking around at the Greenbrier golf classic (Day off)

Friday, July 5, 2013

• 25 minutes elliptical
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 100 crunches

Thursday, July 4, 2013 – Day off

Wednesday, July 3, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, July 2, 2013

• 15 minutes on�stair master
• 3 sets of 10 ski presses, 10 leg extensions, 10 squats w weights
• 50 crunches on stability ball
• light stretching

Monday, July 1, 2013

• 30 minute run
• 10 minutes on the elliptical
• 3 sets of 10 bicep curls, 10 tricep kick backs, 10 over head presses
• 50 crunches on medicine ball

Sunday, June 30, 2013

• 1 1/2 hour of tennis
• 1 1/2 hour bouncy walk

Saturday, June 29, 2013 – Day off

Friday, June 28, 2013

• 25 minutes on stationary bike
• 40 bottom burners with 5 lb weights on each leg (20 clockwise, 20 counterclockwise)
• 50 crunches

Thursday, June 27, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, June 26, 2013

• 30 minute morning run

Tuesday, June 25, 2013

• 30 minutes elliptical
• 3 sets of 10 bicep curls
• 100 crunches
• 3 sets of 5 push ups on the stability ball

Monday, June 24, 2013

• 30 minutes stairmaster
• 2 minute plank

Sunday, June 23, 2013

• 1 1/4 hour Vinyasa yoga class

Saturday, June 22, 2013

• 2 hour hike on Sugar Hollow

Friday, June 21, 2013 – Day off

Thursday, June 20, 2013

• 20 minutes on the elliptical
• 3 sets of 10 bicep curls and 10 tricep kickbacks
• 2 sets of 10 push ups
• 100 crunches
• light stretching

Wednesday, June 19, 2013

• 10 minutes on the bike
• 20 minutes on the treadmill
• 100 crunches

Tuesday, June 18, 2013

• 1 hour yoga class
• 2 hour walk around Alexandria

Monday, June 17, 2013

• 30 minutes on the stairmaster
• 3 sets of 10 bicep curls, 10 upright rows, 10 pull backs
• 3 sets of 10 side crunches
• 50 crunches

Sunday, June 16, 2013

• 15 minute fast run (then it rained)

Saturday, June 15, 2013

• 2 hour hike at Crabtree Falls

Friday, June 14, 2013

• 30 minutes on elliptical
• 10 minutes on bike

Thursday, June 13, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, June 12, 2013 – Day Off

Tuesday, June 11 2013

• 1 hour yoga class

Monday, June 10, 2013

• 20 minnutes on stairmaster
• 10 minutes on the bike
• 3 sets of 10 bicep curls
• 50 crunches

Sunday, June 9, 2013

• 1 hour walk outside

Saturday, June 8, 2013

• 20 minute fast run outside
• 40 arm circles foward, 40 arm circles backwards
• 50 crunches

Friday, June 7, 2013 – Day off

Thursday, June 6, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, June 5, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym
• 30 minute run in the evening

Tuesday, June 4, 2013

• 1 hour yoga class
• 20 minute walk at lunch

Monday, June 3, 2013

• 30 minute run to the gym
• 10 minutes on the bike
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 60 crunches on the stability ball
• 3 sets of 50 side crunches w 10 lb medicine ball
• 2 sets of 10 medium box jumps

Sunday, June 2, 2013

• 30 minutes of the stairmaster
• 3 sets of 15 free weight chest press with 20 lb weights
• 3 sets of 10 upright rows with 17.5 lb weights
• 2 pull ups
• 3 sets of 10 tricep hold stability crunches
• 1 1/4 hour Vinyasa yoga class
• 2 sets of 10 pushups
• 1 1/4 hour Vinyasa yoga class

Saturday, June 1, 2013

• 30 minute run/ 30 minute walk

Friday, �May 31, 2013 – Day Off

Thursday, May 30, 2013

• 1 hour run

Wednesday, May 29, 2013- Day Off (45 minute walk at lunch)

Tuesday, May 28, 2013

• 45 minute run
• 3 sets of 10 free weight upright rows and 10 overhead rows
• 3 sets of 10 side dips on each side
• 3 sets of 10 bicep curls
• 3 sets of 10 tricep kick backs and 10 french curls
• 100 crunches

Monday, May 27, 2013

• 45 minute run outside

Sunday, May 26, 2013

• 1 hour run outside
• 3 pull ups
• 3 sets of 10 lat pull downs and 10 upright rows
• 3 sets of 10 bicep curls
• 50 crunches on the stability �ball
• light stretching

Saturday, May 25, 2013

• 1 hour run outside
• 50 arm circles

Friday, May 24, 2013 – Day Off

Thursday, May 23, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, May 22, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, May 21, 2013

• 45 minute run

Monday, May 20, 2013

• 1 hour run outside

Sunday, May 19, 2013 – Day Off

Saturday, May 18, 2013 – Day Off

Friday, May 17, 2013 – Day Off

Thursday, May 16, 2013

• 1 hour Athletic Conditioning Cardio class

Wednesday, May 15, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym
• 1 hour Vinyasa low intensity yoga

Tuesday, May 14, 2013

• 1 hour yoga class
• 30 minute run to the gym
• 25 minutes on the elliptical

Monday, May 13, 2013

• 45 minute run

Sunday, May 12, 2013

• 1 hour Body Pump class (Full body weight workout)
• 30 minute CXWORX class (Core training)

Saturday, May 11, 2013

• 35 minute run outside

Friday, May 10, 2013 – Accidental day off

Thursday, May 9, 2013

• 20 minute morning run

Wednesday, May 8, 2013 – Day off

Tuesday, May 7, 2013

• 20 minutes on the stair master
• 5 minutes on the bike
• 2 sets of 10 bicep curls and 10 upright rows
• 100 crunches on stability ball

Monday, May 6, 2013 – Day Off

Sunday, May 5, 2013 Cinco de Mayo!

• 45 minute light run
• 1 1/4 hour Vinyasa yoga class

Saturday, May 4, 2013

• 1 hour run
• 3 pull ups, one at a time
• 3 sets of 10 side dips on each side
• 2 sets of 10 upright rows
• 50 crunches on the stability ball
• 2 hour hike at Hawksbill Peak

Friday, May 3, 2013- Day Off

Thursday, May 2, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC
• 1 hour evening run

Wednesday, May 1, 2013

• 40 minute run outside and 20 minute walk

Tuesday, April 30, 2013

• 5 minute warm up on the elliptical
• 1 hour yoga class
• 30 minutes on the stair master (in the evening)
• 100 crunches

Monday, April 29, 2013

• 45 minute run outside to and from the gym
• 20 minutes on�stair master
• 50 crunches on the stability ball

Sunday, April 28, 2013

• 1 1/4 hour Vinyasa yoga class
• 20 minutes on the elliptical
• 1 hour of�vacuuming�(definitely a workout)

Saturday, April 27, 2013 – Day Off (A day at Foxfield horse races!)

Friday, April 26, 2013- Day Off

Thursday, April 25, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC

Wednesday, April 24, 2013

• 30 minutes on the elliptical
• 3 sets of 10 bicep curls and 10 lat raises (12 lb�dumbbells)
• 50 crunches on the stability ball

Tuesday, April 23, 2013

• 1 hour light yoga class
• 1 hour of tennis

Monday, April 22, 2013

• 30 minute run to and from the gym
• 30 minutes on the stairmaster
• 10 minute cool down on the bike
• 50 crunches on the stability ball

Sunday, April 21, 2013

• 1 1/4 hour Vinyasa yoga class
• 25 minutes on the stairmaster

Saturday, April 20, 2013

• 30 minute new demo workout class at the gym, GRIT Series

Friday, April 19, 2013 – Day Off

Thursday, April 18, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC

Wednesday, April 17, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, April 16, 2013

• 1 hour multi-level yoga class
• 1 1/4 hour Vinyasa yoga class
• 1 1/2 hour evening walk
• 100 crunches

Monday, April 15, 2013

• 30 minute run (to the gym)
• 27 minutes on the ellitpical
• 100 crunches

Sunday, April 14, 2013

• 9 mile hike!

Saturday, April 13, 2013

• 30 minute run, 30 minute walk
• 100 crunches and stretching

Friday, April 12, 2013 – Day off

Thursday, April 11, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC

Wednesday, April 10, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, April 9, 2013

• 1 hour yoga class
• 30 minute run (to and from the gym)
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 60 crunches on the stability ball

Monday, April 8, 2013

• 50 minute run outside
• 1 hour walk
• 50 crunches

Sunday, April 7, 2013

• 1 hour walk outside in the morning
• 25 minutes on the elliptical
• 1:15 hour Vinyasa yoga class

Saturday, April 6, 2013

• 30 minute run outside

Friday, April 5, 2013 – Day off

Thursday, April 4, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC
• 1 hour Hatha yoga class in the evening

Wednesday, April 3, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym

Tuesday, April 2, 2013

• 1 hour yoga class
• 1 hour evening walk

Monday, April 1, 2013 I quit working out -April Fools!

• 30 minute incline walk on the treadmill
• 1 hour evening walk

Sunday, March 31, 2013

• 1 hour of pilates

Saturday, March 30, 2013

• 45 minute Zumba class
• 20 minutes elliptical
• 100 crunches

Friday, March 29, 2013 – Day off/20 minute walk at lunch

Thursday, March 28, 2013

• 1 hour Athletic Conditioning Cardio class at ACAC

Wednesday, March 27, 2013

• 1 hour Athletic Conditioning Strength Interval class at the gym
• Long evening walk

Tuesday, March 26, 2013

• 1 hour Vinyasa yoga class
• 20 minute evening walk

Monday, March 25, 2013

• 30 minutes on the wild elliptical at ACAC (an elliptical that goes up and down and all around)
• 15 minutes on the stationary bike (video game to play too!)
• 100 crunches
• 3 sets of 10 bicep curls and 10 tricep kickbacks on a stabalizer stand (10 lbs)
• 1 hour Vinyasa yoga class
• 1 hour casual walk in the evening

Sunday, March 24, 2013

• 30 minutes on the elliptical
• 15 minutes on the bike
• 50 crunches

Saturday, March 23, 2013

• 50 minute run/walk interval
• 50 crunches

Friday, March 22, 2o13 – Day Off

Thursday, March 21, 2013

• 1 hour�Athletic Conditioning Cardio�class at ACAC

Wednesday, March 20, 2013

• 5 minute run
• 15 minutes on the stairmaster
• 3 pull ups
• 3 sets of 10 lat pulls and 10 chest press (machines
• 3 sets of 10 back pulleys and 5 triccep dips (with 10 lb assistance)
• 60 crunches on the stability ball + 3 sets of 10 half-burpees with feet on the exercise ball

Tuesday, March 19, 2013

• 50 minutes on the treadmill of high intervals + 5 minutes sprint at the end
• 30 second planks
• 30 minute walk at lunch
• 30 minutes on the bike after dinner

Monday, March 18, 2013

• 5 minutes elliptical; 10 minutes bike; 15 minutes incline walking treadmill
• 3 sets of tricep kick backs (5 lb weights) and 10 jumping jacks
• 2 setss of 50 bicep curls (5 lb weights) and 20 jumping jacks
• 100 crunches

Sunday, March 17, 2013 – Day off

Saturday, March 16, 2013

• 45 minute Zumba class
• Pull ups: 2,1,1
• 3 sets of 10 box jumps; 10 vertical shoulder raises (12 lbs); 10 tricep chair dips; 10 lower back machine exercises; 10 leg ski machine; 10 bicep curls (12 lbs)
• 50 crunches

Friday, March 15, 2013 – Day off

Thursday, March 14, 2013 – Day off

Wednesday, March 13, 2013

• 5 minute run
• 15 minutes on the elliptical
• 3 sets of 10 squat jumps (10 lbs) and 10 squats (15 lbs)
• 50 jumping jacks
• 20 calf raises
• 50 crunches
• 1 hour run with a friend in the evening

Tuesday, March 12, 2013

• 20 minute run outside (yay for warm weather!)

Monday, March 11, 2013 -Day off

Sunday, March 10, 2013

• 30 minute walk with Lee
• P90X ab workout

Saturday, March 9, 2013

• 1 hour on the elliptical
• 50 crunches and light stretching

Friday, March 8, 2013 – Day off

Thursday, March 7, 2013 – Day off

Wednesday, March 6, 2013

• An at home workout consisting of push ups, 5 lb upper body quick work outs, yoga moves, and ab workouts for 30 minutes of strength and carido
• 1 hour walk in the snow (definitely a surprise workout!)

Tuesday, March 5, 2013

• 20 minute incline walk on the treadmill
• 50 crunches

Monday, March 4, 2013 – Day off

Sunday, March 3, 2013

• 30 minutes on the elliptical
• 50 crunches and yoga stretches

Saturday, March 2, 2013 – Day off (a day of traveling/red eye)

Friday, March 1, 2013

• 1 hour of paddle boarding

Thursday, February 28, 2013

• 1.5 hour hike up Diamond Head

Wednesday, February 27, 2013

• 20 minutes on the elliptical
• 3 sets of 10 squats and 10 side lunges
• 3 sets of 10 bicep curls and 10 overhead lifts
• 50 crunches on the exercise ball
• 15 minute yoga salutations

Tuesday, February 26, 2013

• 1 hour swim in the ocean
• 1 hour walk

Monday, February 25, 2013

• 30 minutes of snorkeling
• 1 hour walk

Sunday, February 24, 2013

• 1 hour walk around Waikiki

Saturday, February 23, 2013 -day off (a day of traveling)

Friday, February 22, 2013

• 30 minute run on the treadmill
• 3 sets of 20 arm circles foward and backward
• 3 sets of 10 side crunches with weights on each side
• 100 crunches

Thursday, February 21, 2013

• 10 minute incline walk on the treadmill
• 50 crunches
• 30 minute run on the treadmill and 15 minutes of high incline walking
• 10 push ups
• 3 sets of 10 bicep curls and 10 second pulses
• 60 crunches

Wednesday, February 20, 2013

• 15 minutes on the bike
• 30 minutes on the elliptical
• 3 sets of 10 squats (with 20 lb weights) and stretching in between
• 3 sets of 10 leg extensions and 20 jumping jacks
• 5 minute walk cool down on treadmill with 3 sets of arm circles forward and back 10x
• light stretching and 3 sets of 30 second planks

Tuesday, February 19, 2013

• 15 minutes on the bike
• 15 minutes on the elliptical
• 50 crunches, yoga moves/stretching

Monday, February 18, 2013

• 15 minutes on the stair master
• 20 minutes on Jacob’s Ladder
• 3 pull ups
• 3 sets of 10 box jumps with 5 lbs
• 3 sets of side standing crunches (10 x 25 lbs, 5 x 35 lbs, 5 x 35 lbs)
• 3 sets of 10 bicep curls with 12 lb weights
• 50 crunches on the ball

Sunday, February 17, 2013

• 1 1/2 hour walk
• 50 crunches, shoulder stand, stretching

Saturday, February 16, 2013 – Day off

Friday, February 15, 2013 – Day off

Thursday, February 14, 2013

• Cardio switch ups: 5 minutes on the bike, 15 minutes elliptical, 10 minutes bike
• 50 crunches; 20 jumping jacks; 50 crunches; 20 jumping jacks
• 30 second plank; 10 push ups
• early morning light stretch
• 30 minute walk

Wednesday, February 13, 2013

• 20 minutes of high incline walking on the treadmill
• 30 butt lifts
• 50 bicycle crunches 10 second pulsing

Tuesday, February 12, 2013

• 30 minute walk
• 15 minutes on the bike (high intensity)
• 5 minutes on the elliptical (high intensity)
• 3 sets of 10 lat pulls (120lbs) and dumbell chest press (25 lbs)
• 3 sets of 10 bicep curls (10 lbs)
• 10 jumping jacks
• Planks, shoulder stands, head stands, 50 crunches, a lot of stretching/yoga moves

Monday, February 11, 2013

• 30 minutes on the elliptical
• 3 sets of 10 squats and 10 lunges
• 3 sets of 10 low box jumps (with 10lb weights) and 20 jumping jacks
• 10 push ups, 1 minute plank; 5 push ups, 30 second plank
• 25 arm circles forward, 25 arm circles backwards
• 100 crunches
• 3 sets of 10 side ab dips on each side

Sunday, February 10, 2013 – Day off

Saturday, February 9, 2013

• Yoga poses and couple minutes of shoulder stand
• 3 sets of 10 shoulder raises, 10 tricep kick backs, 10 bicep curls
• 50 arm circles forward, 50 arm circles backward
• 50 crunches
• 10 minutes on the stationary bike at low speed
• 2 hour walk

Friday, February 8, 2013 – Day Off

Thursday, February 7, 2013 – Day Off

Wednesday, February 6, 2013

• 20 minutes on the elliptical
• This workout except I did real push ups instead of knee push ups
• 100 crunches (50 bicycles, 50 pulses/regular crunches)

Tuesday, February 5, 2013

• 30 minutes on the stationary bike
• 3 sets of 10 split leg lunges on each leg (10 lbs, 15 lbs, 15 lbs), 10 box jumps with 5 lbs, 40 jumping jacks
• 3 sets of 20 bicep curls and 20 crunches
• 40 crunches
• 1 hour casual walk in the evening

Monday,�February 4, 2013 – Day Off

Sunday, February 3, 2013 – Day Off

Saturday, February 2, 2013

• 45 minutes on the elliptical
• 3 sets of 10 squats and 10 lunges
• 3 sets of bicep curls with 10 lbs 20, 15, 10 reps
• 50 crunches
• shoulder stand and yoga poses with stretching

Friday February 1, 2013

• 20 minutes on the elliptical
• This arm workout
• 50 crunches

Thursday, January 31 2013

• 30 minutes of incline walking
• 100 crunches

Wednesday, January 30, 2013

• 30 minutes on the treadmill
• 20 minutes of yoga videos

Tuesday, January 29, 2013

• 30 minutes of yoga videos

Monday, January 28, 2013

• 30 minutes on the treadmill
• yoga poses and shoulder stand

Sunday, January 27, 2013

• 20 minute walk, 20 minute run
• 3 sets of 10 bicep curls, 10 tricep kick backs
• 3 sets of 10 lat pulls and 10 chest flys
• 100 crunches
• yoga poses

Saturday, January 26, 2013

• 30 minutes on the elliptical
• 50 crunches
• light stretching

Friday, January 25, 2013 – Day off

Thursday, January 24, 2013

• 25 minutes of low intensity incline walking on the treadmill
• 10 minutes higher intensity of the elliptical
• 3 sets of 10 bicep curls and 50 jumping jacks
• 100 crunches

Wednesday, January 23, 2013

• 30 minutes on the elliptical
• 3 sets of 10 bicep curls, 10 shoulder lifts, 10 tricep kick backs
• 10 push ups
• 100 crunches

Tuesday, January 22, 2013 (Went to a big gym)

• 30 minutes on the stair master
• 5 minute walk cool down on the treadmill
• Pull ups (2-2-1)
• 3 sets of 5 tricep dips using the aided machine
• 3 sets of 10 box jumps with 5 lbs
• 3 sets of 10 ski push machine
• Bench- 45 lbs x 10, 55 lb x 10, 65 lb x 5
• 100 workout ball crunches
• Stretching

Monday, January 21, 2013

• 30 minutes of light inclines on the treadmill
• 30 minutes on the elliptical
• Upper body workout

Sunday, January 20, 2013

• 30 minutes on the bike
• Lower body workout
• 100 crunches

Saturday, January 19, 2013

• 30 minutes on the elliptical (without arms)
• 10 push ups
• 100 crunches on the exercise ball
• light stretching

Friday, January 18, 2013

• 20 minutes on the elliptical
• 20 jumping jacks 10 high knees
• 50 crunches

Thursday, January 17, 2013

• 30 minutes of incline walking on the treadmill
• 3 sets of bicep curls with 10 lb weights
• This killer ab workout by TribeSports

Wednesday, January 16, 2013

• 20 minute yoga video On Demand

Tuesday, January 15, 2013

• 5 minute warm up on the bike
• 50 minutes on the elliptical
• 100 ab crunches
• light stretching

Monday, January 14, 2013

• 30 minutes on the elliptical
• Adapted last week’s featured workout and did stationary lunges, push ups instead of abs, and light squats with bicep curls
• 100 crunches
• 5 minutes of stretching

Sunday, January 13, 2013

• 2 mile hike with friends!

Friday, January 4- Saturday, January 12: A long week off to let my body get back to health.

Thursday, January 3, 2013

• 15 minutes of incline on the treadmill
• 5 minutes of cycle
• 50 abs

Wednesday, January 2, 2013

• 30 minutes on the elliptical
• 2 sets of 10 push ups, 10 bicep curls with 15 lb weights, 10 tricep kick backs with 10 lb weights, 10 shoulder raises to the front with 5 lb weights, 10 should side raises with 5 lb weights
• 100 abs

Tuesday, January 1, 2013! -Happy New Year and a day off.

Monday, December 31, 2012 – No workout

Sunday, December 30, 2012

• 30 minutes on the elliptical
• 50 sit ups
• 10 push ups

Saturday, December 29, 2012 – Day Off

Friday, December 28, 2012

• 15 minute Pilates On Demand video

Thursday, December 27, 2012

• 15 minutes on the bike
• 30 minutes on the elliptical
• 3 sets of 20 bicep curls
• 3 sets of 10 tricep kick backs, 20 jumping jacks, 10 squats with 20 lbs, 10 leg kicks (good ab work out!)
• 100 crunches

Wednesday, December 26, 2012 -Day off Tuesday, December 25, 2012 Merry Christmas!

• 1 hour run with my parents in the neighborhood
• 100 ab crunches

Monday, December 24, 2012 – No work out Sunday, December 25, 2012 – No work out Saturday, December 22, 2012- No work out…does baking in the kitchen count? 😉

• 100 crunches and light stretching

Friday, December 21, 2012 – No work out (under the weather still) Thursday, December 20, 2012 – No work out Wednesday, December 19, 2012

• 20 minute incline intervals on the tredmil
• 10 lunges
• 50 ab pulses and crunches

Tuesday, December 18, 2012

• 30 minutes on the stationary bike
• 3 sets of mini-box jumps with 5 lb weights and 10 squats with 20 lb weights
• 3 sets of 10 burpees (these get me every time!)
• 100 ab crunches

Monday, December 17, 2012

• 30 minutes on the elliptical
• 3 sets of 10 lat pull downs and 20 jumping jacks
• 3 sets of 10 free weight chest press (20 lbs each) and 5 standing jump ups
• 50 ab crunches

Sunday, December 16, 2012

• 30 minutes of random cardio including running on the treadmill, incline walking, and the elliptical
• 3 sets of 10 bicep curls and 10 tricep kick backs
• 50 ab crunches

Saturday, December 15, 2012 – Day Off (10 days till’ Christmas!) Friday, December 14, 2012 – Day Off Thursday, December 13, 2012

• 30 minute run on the treadmill
• 100 ab crunches

Wednesday, December 12, 2012 (12-12-12!)

• 25 minute yoga video in the morning
• 30 minute run on the treadmill
• 50 crunches and 1 minute of planks

Tuesday, December 11, 2012

• 30 minutes on the elliptical
• 3 sets of 10 lunges (on each leg) with 15 lb weights and 20 jumping jacks
• 3 sets of 10 jumping squats with 15 lb weights
• 3 sets of 10 side weight pull ups on each side
• 100 ab crunches and pulses

Monday, December 10, 2012

• 30 minutes of light treadmill and stationary bike
• 50 situps and crunches
• light stretching/ yoga poses

Sunday, December 9, 2012

• 30 minutes on the elliptical
• 5 minutes on the treadmill
• 3 sets of 10 lat pulldowns, 10 upright rows, 10 overhead rows
• 3 sets of 10 bicep curls and 10 tricep pull backs
• 100 crunches

Saturday, December 8, 2012 – Day Off Friday, December 7, 2012 – Day Off Thursday, December 6, 2012

• 25 minutes of incline walking on the treadmill
• 100 ab crunches

Wednesday, December 5, 2012 – Day Off Tuesday, December 4, 2012

• 25 minutes on the elliptical
• Super quick ab workout consisting of 10 big incline sit ups and 10 seconds of pulsing (yep, super quick!)

Monday, December 3, 2012

• 20 minutes of morning yoga
• 30 minute run outside
• ab work consisting of bicycles and the Pilates 100
• Stretching

Sunday, December 2, 2012

• 20 minutes of yoga – did different yoga poses for each Christmas song I listened to on Pandora
• 45 minute run outside

Saturday, December 1, 2012 (Rabbit, rabbit!) – Day off Friday, November 30, 2012

• 3 sets of squats with 10 and 15 lb weights
• 3 sets of 10 push ups + 10 burpees + 50 bicep curls with 5 lb weights
• 3 sets of 10 tricep dips + 10 jumping lunges
• 50 crunches + 30 second plank

Thursday, November 29, 2012

• 20 minutes on the elliptical
• 30 jumping jacks
• 50 crunches

Wednesday, November 28, 2012

• 10 minutes on the elliptical + 10 minutes of intervals on the treadmill
• 3 sets of tricep curls and bicep curls
• 10 push ups
• 100 ab twists/crunches

Tuesday, November 27, 2012

• Just a 10 minute morning yoga regimen

Monday, November 26, 2012

• 30 minutes on stationary bike
• 50 crunches

Sunday, November 25, 2012

• light 10 minutes on the elliptical + 10 minutes of the tredmil (with light runs and heavy incline hills)
• 3 sets of 10 sit ups and squats
• 50 crunches and planks

Saturday, November 24, 2012

• 30 minutes on the Stairmaster
• 3 sets of pullups 2;2;1
• Bicep curls increasing weights,
• Jump boxes 3 sets with 5lb weighs 10 times
• Side ab crunches with a 25 kettle bell
• 50 crunches and stretching

Friday, November 23, 2012

• 45 minute walk outside
• 50 crunches and stretching

Thursday, November 22, 2012

• 70 minute long run outside
• 50 crunches

Wednesday, November 21, 2012

• Light day of just 10 minutes on the elliptical

Tuesday, November 20, 2012

• 10 minutes of hard cycling, 10 minutes of the elliptical and 10 minutes of treadmill running
• upper body workout- 10 sets of back rows, chest press with dumb bells, overhead presses, tricep curls, bicep curls upping in weight each set
• 50 crunches and 30 second planks

Monday, November 19, 2012

• 30 minutes of elliptical
• 50 crunches

Sunday, November 18, 2012

• 1 hour run outside
• 50 crunches
• yoga moves + stretches for 10 minutes

Saturday, November 17, 2012 – another Day off Friday, November 16, 2012 – Day off Thursday, November 15, 2012

• ~20 minutes of intervals on the treadmil (a bit of a lazy workout if you ask me…)

Wednesday, November 14, 2012

• 20 minutes of cycling
• 2 sets of 20 jumping jacks
• 3 sets of bicep curls, tricep kick backs, and plank ab jumps (I was feeling the heat with this combo)

Tuesday, November 13, 2012

• 35 minutes on the elliptical
• 3 sets of 20 sit ups and 50 ab twists with 5 lb weights

Monday, November 12, 2012

• Intervals on the tredmil
• 3 sets of alternating squats and lunges
• Ab planks

Sunday, November 11, 2012

• 12 minute run + 3 sets of back rows, back pull downs, chest press, chest fly
• 1 hour walk with 15 minute run

Saturday, November 10, 2012 – day off Friday, November 9, 2012 Yay it’s Friday!

• 25 minute yoga video on Demand
• 5 minute Ab workout video on Demand (great for work outs on the go)
• 12 minute sprint intervals on the tredmil

Thursday, November 8, 2012

• 10 minute warm up on the elliptical
• A killer Crossfit-inspired workout that I got from Women’s Health:http://www.womenshealthmag.com/fitness/crossfit-workout (I did the the ‘total time’ exercise)

Wednesday, November 7, 2012

• 30 minute “power walk” on the tredmil (I was feeling sluggish this morning so I did a so-so workout)
• 100 crunches BAM!

Tuesday, November 6, 2012

• 20 minute cycle workout on the highest level during intervals
• 2 sets of 30 jumping jacks, 10 push-ups, 15 dead lifts, 10 chest fly, 60 seconds plank

Monday, November 5, 2012

• 15 minutes on the elliptical- short but on a high level so that I could get a good workout in a short time
• 3 sets of 20 jumping jacks, 20 bicep curls, 15 tricep curls
• 80 of situps, bicycle crunches, regular crunches, kick twists

Sunday, November 4, 2012

• A 50 minute run outside
• Hollow rocks and bicycle crunches
• 10 push ups
• Stretching

Saturday , November 3, 2012- day off! Friday, November 2, 2012

• Just a little yoga workout- I was pretty worn out after crossfit so I went easy this day.

Thursday, November 1, 2012 Rabbit rabbit!

• 12 minute run on the treadmill (I was in a hurry this morning so I did some intense quick cardio)
• 60 crunches
• A CrossFit Class (Intense! The workout was jumping rope with sit ups and then some. I would love to join this gym. Here is the link to the CrossFit Gym in Charlottesville.)

Wednesday, October 31, 2012 Halloween!

• 30 minutes on the elliptical
• 50 crunches

Tuesday, October 30, 2012

• 20 minute yoga tape
• 50 crunches
• A CrossFit workout of leg squats with overhead rows

Monday, October 29, 2012

• 30 minutes on the elliptical
• Random weight workouts (machine rows, squats, bicep curls, tricep dips, tricep curls, chest press)
• Ab workout with crunches

Sunday, October 28, 2012

• No real workout but I did about a 40 minute walk

Saturday, October 27, 2012

• A low key half an hour walk

Friday, October 26, 2012

• 1 hour Yin Yoga class
• 30 minute elliptical

Thursday, October 25, 2012

• 30 minutes on the stairmaster (this thing is a beast! Unfortunately, my apartment gym doesn’t have this machine but it is a killer and a great workout)
• 3 sets of pull ups
• Leg workout
• 100 crunches

Wednesday, October 24, 2012

• 70 minute power walk with my mother
• 50 crunches and stretching

Tuesday, October 23, 2012

• 30 minute cycle
• Biceps and abs

Monday, October 22, 2012

• Hour run outside
• 50 crunches

Sunday, October 21, 2012

• Went for a run/walk with one of my best friends who is visiting (a 20 minute run and a 30 minute walk with lots of vocal exercises full of chatting 😉 )

Saturday, October 20, 2012 (a day off although I did about an hour’s worth of walking for the UVA Football game) Friday, October 19, 2012

• 30 minutes of cycling
• upper body workout including biceps, shoulders, and back
• 100 crunches

Thursday, October 18, 2012

• 30 minute hard run followed by a 10 minute cool down walk (my favorite part)
• 3 sets of 10 lunges, 10 squats, 20 jumping jacks, and 10 tricep dips
• Couple minutes of an ab workout including crunches, pulses, and weight twists
• 20 minute yoga video (I swear I’m not crazy- this was my first day of vacation time so needless to say, I had plenty of time on my hands)

Wednesday, October 17, 2012

• 25 minute yoga video On Demand
• 50 crunches

Tuesday, October 16, 2012

• 30 minute elliptical hill intervals workout
• Rotation 3 sets of 10 squats (using 10 lbs), 10 tricep dips, and 20 jumping jacks
• 100 ab crunches, bicycles, rotations, and pulses

Monday, October 15, 2012

• 30 minute stationary bike workout
• 50 crunches

Sunday, October 14, 2012

• 50 minute run with my roomie (plus a quick sprint to chase down our other roommate, who we saw driving and thought she may have accidently locked us out, which of course, she didn’t! At least it was a good work out.)

– Friday-Sunday (days off, unless you count the bit of walking we did while tailgating and watching the UVA football game!) Thursday, October 8, 2012

• 30 minute elliptical circuits (my gym’s elliptical is no dime piece and it only goes up to level 16, making it difficult to do successful circuits so I tend to switch my pace and direction around a bunch to get a sweat burning elliptical workout.)
• 5 minute killer ab workout

Wednesday, October 8, 2012

• 40 minute stationary bike workout
• 2 sets of PB Finger’s upper body/arm workout (She calls for 3 sets but holy cow, I could only manage 2)
• Quick set of 50 ab exercises (bicycle, crunches, sit ups, weight holding twists)

Tuesday, October 8, 2012 (Day off) Monday, October 8, 2012

• 20 minute tredmil workout (Treadmills are so boring so when I need some running exercise and it’s too cold outside, I force myself on this bad boy but never make myself stay on it too long)
• 3 sets of bicep curls
• Quick ab workout with crunches and weight twists

– Friday-Sunday (unfortunately all days off, which I blame my poor boyfriend who is on crutches after a fatal knee injury. We usually go on runs together though, which is a great way to workout with your significant other.) Thursday, October 5, 2012

• 20 minute run outside in the beautiful fall weather
• a dance cardio workout video which sounds silly but it actually had me sweating
• Short yoga stretch video

Wednesday, october 3, 2012 (Day off) Tuesday, October 2, 2012

• 25 minute yoga On Demand (Comcast XFinity has so many different workout videos! I love the dance and yoga work outs)
• 45 minutes of workout dance videos on my tv

Monday, October 1, 2012

• 45 minute intervals on the eliptical (I love the eliptical and contrary to popular belief, you can get a killer work out!)
• 2 reps of: 20 squats (20 lb weights); 10 sets of lunges (10 lb weights); 20 jumping jacks; 10 tricep dips
• 3 reps of: 10 bicep curls (10 lb weights); 10 overhead rows (10 lb weights)
• 3 reps of: 10 crunches (5 lb weights); 10 situp holds (5 lb weights); 10 bicycle crunches

My legs feel like Jello already. I guess that means I’ll have to take the rest of the week off from working out 😉