WORKOUT PLANNING - WEEK IN PREVIEW: Feb. 1-7, 2015

Workouts taken from Skimble app

Sunday, 2/1/15

AM: Morning Stretch, Dynamic Flexibility

PM: Ab Foundation; Spartan Run 0.5 (44:00), Running (70:00); Cool-down

Monday & Wednesday, 2/2 & 4/15

AM: Morning Stretch; “Crawl, Walk, Run”

Noon: Office Workout, Beginner Running

PM: Slim & Trim Bootcamp; Lower Body Boost; Cool-down

Tuesday & Thursday, 2/3 & 5/15

AM: Dynamic Flexibility; Core

Noon: Office Workout; Bike

PM: Chest & Cardio: Strong & Toned Arms; Running Uphill – treadmill (30:00) (or 5K run – outside); Cool-down

Friday, 2/6/15

AM: Morning Stretch, Dynamic Flexibility; Fartlek Run; Cool-down

Saturday, 2/7/15

Rest

WORKOUT PLANNING - WEEK IN PREVIEW: Jan. 26 - 31, 2015

Workouts marked *taken from Skimble app

Sun, 1/26/15
AM - HOT CHOCOLATE 15K

Mon, 1/19/15
AM - Stretching, flexibility, and core* (30 min)

Tues, 1/20/15
AM -Slim & Trim Bootcamp * (20 min) 
Noon - Office stretches* (5 mins), walk (25 min)
PM - Legs and cardio workout* (60 min), stretches (10 min)

Wed, 1/21/15
AM - Stretching, flexibility, and core* (30 min)
Noon - Office stretches* (5 mins), walk (25 min)
PM - Tempo run* (45 min); circuit training (chest & cardio)* (40 min)

Thurs 1/21/15
AM -Slim & Trim Bootcamp * (20 min) 
Noon - Office stretches* (5 mins), walk (25 min)
PM - Legs and cardio workout* (60 min), stretches (10 min)

Fri - 1/22/15
AM - Core, yoga, and flexibility* (45 min)
Noon - Office stretches* (5 mins), walk (25 min)

Sat, 1/23/15
AM - Chocolate 5K + extra miles (5-7 mi) 

PM - Core, yoga, and flexibility* (45 min)

WORKOUT PLANNING - WEEK IN PREVIEW: Jan. 18 - 24, 2015

(Workouts marked with * taken from the Skimble app -https://www.skimble.com/)

Sun, 1/18/15
AM - Stretching, flexibility, and core* (30 min) -completed

Mon, 1/19/15
AM -Slim & Trim Bootcamp * (20 min); stationary bike (20 min) 
PM - Long Run (6-8 mi)


Tues, 1/20/15
    AM - Stretching, flexibility, and core* (30 min)
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Legs and cardio workout* (60 min), stretches (10 min)

    Wed, 1/21/15
    AM -Slim & Trim Bootcamp * (20 min) 
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Tempo run* (45 min); circuit training (chest & cardio)* (40 min)

    Thurs 1/21/15
    AM - Stretching, flexibility, and core* (30 min)
    Noon - Office stretches* (5 mins), walk (25 min)
    PM - Legs and cardio workout* (60 min), stretches (10 min)

    Fri - 1/22/15
    AM - Core, yoga, and flexibility* (45 min)

    Sat, 1/23/15
    AM - Core, yoga, and flexibility* (45 min)

WORKOUT PLANNING - WEEK IN PREVIEW: 6/22/14 -6/2/14

SUNDAY, 6/22/14 - PM: Rest/off

MONDAY, 6/23/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)

TUESDAY, 6/24/14 - AM: Knee therapy; PM: circuit training, HIIT*

WEDNESDAY, 6/25/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout

THURSDAY, 6/26/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*

FRIDAY, 6/27/14 - AM: Core, stretch/yoga; circuit training

SATURDAY, 6/28/14 AM: Knee therapy, power walk (5 miles)

*High-intensity intermittent exercise

Workout Week in Review (6/15/14 - 6/21/14)

06/15/14
Power walk -2.13 mi, 36:42 (pace - 17:13/mi), 236 cal

06/17/14
Cross Training (workout 1 of 2) - circuit training
Cycling (workout 2 of 2) - Cardio/HIIE* on stationary bike, 6.52 mi, 35:00 (11.2 mph), 397 cal

06/18/14
Running (hills workout) - 3.38 mi, 48:40 (pace - 14:23/mi), 623 cal

06/19/14
Cross Training/cardio - stationary bike, 30:00

06/21/14
Power walk - 4.25 mi, 1:40:00 (pace- 23:31/mi), 449 cal

TOTAL
Planned - 9 miles
Actual - 9.76 miles (1705 cal)

*HIIE - high-intensity intermittent exercise

15 in 15 - My Sojourn to Labor Day: Week 5

Last week was much better: lost about 3 lbs, worked out 5 of 7 days (power walking, cardio - stationary bike,  circuit training).

Plans for the upcoming week - continue with the 21-Day Restart diet and working @ least 4 days.

Circuit/weight training + cardio

Hit the gym this evening after work for a circuit/weight training and cardio workout combo:

WORKOUT 1 - CIRCUIT/STRENGTH TRAINING
I found an article in an old edition of Fitness Magazine (Feb. 13) on a simple circuit routine using commonly found gym equipment (the article is also online on the Fitness Magazine website - Make the Most of the Weight Machines at Your Gym). The article states following the exercises in order and starting with 2 sets of 12 reps each. Since this was my 1st workout, I ended up not following the routine in order. Some machines were being used so I had skip them and come back to them later. I added a machine by mistake. And finally, I missed one machine altogether because I wasn't familiar with the layout in the gym and used a different machine only to find the machine I needed when I was leaving the workout area. I have the exercises listed in the order I did them (the order of the exercises as they are listed in the article is in parentheses):

Assisted Chin-up Machine - 180 # (2)

Pec Fly Machine - 20# (added in error)

Rotary Chess Press (in lieu of Incline Chest Press)  -40 # (1)

(Photo courtesy of American Council on Exercise website)

Cable Machine Overhead Tricep Extension - 30# (4)

Lateral Raise Machine (isometric) - 10# total/5# each side (3)

Cable Machine Bicep Curl - 30#  (5)

(Photo courtesy of Fitness Magazine website)

Leg Press Machine - 40# (6)

(Photo courtesy of American Council on Exercise website)

Prone Hamstring Curl Machine - 30# (7)

(Photo courtesy of American Council on Exercise website)

Cable Machine Standing Leg Lifts - 20#

(Photo courtesy of American Council on Exercise website)

Stability ball (with weight - FM calls for using a 5-lb plate weight; I used a 6-lb medicine ball)

WORKOUT 2 - HIGH-INTENSITY INTERMITTENT EXERCISE
Following the circuit training, I ended with cardio - high-intensity intermittent exercise on the exercise bike ('bike sprints') - 8 sec 'high' speed riding followed by 12 sec recovery for 30 min + 5-min cooldown (total 35:00, 6.52 cal, 172 cal)

WORKOUT PLANNING - WEEK IN PREVIEW: 6/15/14 -6/21/14

SUNDAY, 6/15/14 - PM: Walk/run (2 miles), exercise bike (30 min)
MONDAY, 6/16/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (3 miles)
TUESDAY, 6/17/14 - AM: Knee therapy; PM: circuit training, HIIT*
WEDNESDAY, 6/18/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout
THURSDAY, 6/19/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*
FRIDAY, 6/20/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)
SATURDAY, 6/21/14 AM: Knee therapy, exercise bike (30 min)


*High-intensity intermittent exercise