SUNDAY JANUARY 31, 2010

8:30am at the gym

Kettlebell – 8 kg

  • arm bars 4/side
  • 160 continuous snatches

SATURDAY JANUARY 30, 2010

8:00am at the gym

Cardio

  • 30 minutes on the bike: cascading hills program, level 8

Kettlebell – 8kg

  • arm bars  3/side
  • 140 continuous snatches

FRIDAY JANUARY 29, 2010

Okay, I haven’t posted in over a week, though I have been doing some workouts – there have been some great bike rides, some back/chest supersets,  routine practices, yoga, qigong and the like.  Today I did a circuit.

11:30am at home

Circuit – Repeat 5x for time = 13:57

  • run the stairs 4x up and down
  • 10 push ups
  • 20 rear leg adductions – 10 with R upper body band tension, 10 with L upper body band tension

This short circuit was fun.

WEDNESDAY JANUARY 20. 2010

5:30am at the gym

Cardio

  • 30 minutes on bike – random program, level 8

Biceps Triceps Supersets

  • biceps curls/triceps kickbacks   20/12/10  20/12/10  20/12/10
  • narrow grip assisted pull ups/assisted dips   55/55/10  55/55/10  55/55/10
  • barbell curl/rope press down – slow negatives   30/27.5/0  30/27.5/10  30/27.5/10

TUESDAY JANUARY 19, 2010

2:00pm in studio

  • 45 minutes jazzercise practice

6:00pm teaching class

  • 40 minutes yoga

7:00pm teaching class

  • 1 hour jazzercise

MONDAY JANUARY 18, 2010

8:00am leading practice

  • 45 minutes QiGong

10:15am teaching class

  • 25 minutes low impact light aerobics

5:00pm teaching class

  • 30 minutes core work

SUNDAY JANUARY 17, 2010

8:30am at the gym

Cardio

  • 20 minutes 5.6mph run on treadmill; 5 minutes 3.2mph backwards jog on treadmill; 5 minutes 4.2mph incline walk
  • 10 minutes on stairmaster – 40 floors climbed — this machine is setting fire to my hamstrings and lifting my HR so high
  • 20 minutes on bike – manual program level 8

Mindfulness at home

  • 30 minutes QiGong practice

SATURDAY JANUARY 16, 2010

11:00am at yogini Mairi’s class

  • 90 minutes yoga and meditation

FRIDAY JANUARY 15, 2010

7:45am at the gym

Cardio

  • 20 minutes treadmill run at 5.6 – 5.8mph
  • 10 minutes stairmaster – climbed 37 flights
  • 30 minutes bike – random program, level 7

Mindfulness – pm at home

  • about 40 minutes QiGong

THURSDAY JANUARY 14, 2010

12:10pm teaching class

  • 40 minutes abs work

3:00ishpm in the studio

  • 1.5 – 2 hours practicing jazzercise (cardio)

6:00pm teaching class

  • 45 minutes yoga

WEDNESDAY JANUARY 13, 2010

5:30am at the gym

Cardio Warm Up

  • 5 minutes walk/jog on the treadmill

Circuit – Repeat 5x for time = 29:40

  • 5 roundabouts with 12kg kettlebell
  • 20 step ups on weight bench
  • 10 push ups
  • 20 BOSU lunges
  • 25 BOSU crunches
  • 20 bench dips

Legs

  • seated leg curls  50/10  50/10  50/10
  • seated leg presses 90/10  90/10  90/10

TUESDAY JANUARY 12, 2010

12:10 teaching class

  • 40 minutes core work

MONDAY  JANUARY 11, 2010

4:30am at home

  • 25 minutes seated meditation

8:00am at the gym

  • 30 minutes QiGong

10:15 teaching class

  • 25 minutes low impact light aerobics

5:00pm teaching class

  • 30 minutes core work

SUNDAY JANUARY 10, 2010

8:30am at the gym

Cardio – still with this chest cold and sinus congestion

  • 61 minutes on the treadmill at 5.5 and 5.6mph – 5.6miles (8.96 km)

SATURDAY JANUARY 9, 201o

11:00am at yogini Mairi’s place

  • 75 minutes (plus) yoga

FRIDAY JANUARY 8, 2010

8:00am at the gym

Circuit for time:

  • 100 jumps (jumprope)
  • 50 stability ball crunches
  • 100 jumps
  • 10 push ups
  • 100 jumps
  • 10 L and 10 R snatches w/ 12kg kettlebell
  • 100 jumbps
  • 10 L and 10 R rows w/ 12kg kettlebell

Three times through completed in:  24:27

THURSDAY JANUARY 7, 2010

This cold is persisting…

12:10pm teaching class

  • 40 minutes abs

2:00pm in the studio

  • 50 minutes QiGong

6:00pm teaching class

  • 45 minutes yoga

TUESDAY JANUARY 5, 2010

Well, I lovely cold has settled in to my chest and sinuses and infected my throat.

12:10pm teaching class

  • 40 minutes core work

1:30pm in the studio

  • 40 minutes QiGong

MONDAY JANUARY 4, 2010

8:15am at the gym

Back

  • lat pull downs  70/10  70/10  70/10
  • seated cable row  65/10  65/10  65/10
  • stiff legged deadlifts  50/10  50/10  50/10

10:15  teaching class

  • 25 minutes low impact light cardio

5:00pm teaching class

  • 30 minutes ab work

SUNDAY JANUARY 3, 2010

6:30am at home

35 minutes seated meditation

8:30am at the gym

Today’s workout was rather impromptu….

  • 20 minutes easy run on the treadmill at 5.2mph, bringing my HR to about 80% MHR.
  • One set of walking lunges w/ 8lb dumbbells followed by 3 minutes jumping rope  X 3  – my HR was over 90% MHR during all jump rope intervals and would drop to about 85% during lunging
  • One set of backward walking lunges followed by 3 minutes jumping rope   X 3 – HR as above
  • 10 minutes incline walk on treadmill at 4.0mph – adjusting incline to keep my HR over 80% MHR

Impromptu, but sweat infused and a bit naggy on my R piriformis.   By the 4th jumprope interval I was labouring (I am also harbouring a chest cold at the moment) so when #6 rolled around I was more than good and done!

SATURDAY JANUARY 2, 2010

9:00am teaching class

Mostly Cardio

  • a few minutes of jumping rope followed by 25lb kettlebell  swings, jumping jacks, tactical lunges

10:00am teaching class

Cardio

  • 60 minutes aerobic activity
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