December 3, 2018 Workout

Walk ladder on treadmill. 30 minutes total. Start at 3.5mph and increased by .1 mph each minute to 4.3mph then decrease by .1mph each minute. 2 times. Incline at 1.0.

Bicep curls with 20lb bar x15 x2
Front to lateral raises with 7.5lb dumbbells x10 x2
Overhead press with 20lb bar x10 x2
Back raise with 20lb bar behind head x10 x2
Free form machine: woodchoppers 13lb x10 x2
Free form machine: tricep extension 13lb x10 x2
Free form machine: dual cable cross 13lb x10 x2

December 2, 2018 Workout

Running plan: Walk 5 minutes, run 2 minutes x3, 2 minute walking cool down.

High heel squats x10 x2
Deadlifts with 20lb bar x10 x2
Side-to-sides (laying down) x10 x2
Leg ups (laying down) with a lift at the top x10 x2
Short bridge x10 x2
Side-to-side crunch with 10lb dumbbell x10 x2
Side-to-side lunge with 10lb dumbbell x10 x2
Calf raises with 10lb dumbbells x10 x2
Leg press machine 115lb x10 x2
Calf rotary machine 104lb x10 x2
Leg extension machine 52lbs x10 x2
Leg curl machine 60lbs x10 x2

November 29, 2018 Workout

Running Plan: 5 minute walk, 2 minute run x3 with 2 minute cool down

Free form machine – dual cable cross 13lbs x10 x2
Free form machine – tricep extension 13 lbs x10 x2
Free form machine – lateral pull down 10lbs x10 x2
Free form machine – wood choppers 13lbs x10 x2
20lb bar bicep curl x10 x2
20lb bar deadlift to overhead press x10 x2
5lb dumbbell lateral raises x10 x2
Push-ups (knees) x10

November 27, 2018 Workout

Running Plan: Walk 5 minutes, Run 1 minute x3 with 2 min walk cool down.

High heel squats x10 x2
Squats with 20lb bar x5 x2
Balance: bend over with one leg straight back with 10lb dumbbell in each hand x10 x2
Free motion squat machine: Single-leg squats with 30lbs x5 x2 (each leg)
Free motion squat machine: calf raises with 30lbs x10 x2
Alternating side lunges with 7.5lb dumbbells in each hand x10 x2 (each leg)

November 26, 2018 Workout

Well, today’s workout was c/o my husband, and it about killed me.

Walked 1.5 mi to warm-up
I found and used the free-form dual cable machine:

  • Cross-body extension 13 lbs x15 x2
  • Overhead Tricep press 13 lbs x15 x2
  • Lateral pull downs 10 lbs x15 x2
  • Chest press 13 lbs x15 x2

Knee ups on the dip machine x10 x2 (these are the devil’s creation)
Laying down side-to-sides x10 x2
Bicycle crunches x10 x2 (my abs were maxed out…..gracious these were hard)
Full sit-ups x10 x2

November 25 Workout

10 min elliptical (warm-up) – HATED EVERY SECOND OF THE ELLIPTICAL!

Squats with 10 lb dumbbells in each hand x10 x2
Forward Lunges with 10lb dumbbells in each hand x 10 x2
Laying down side-to-side x10 x2
Short bridge x10 x2
High heel squats x10 x2
Superman arms x10 x2
Superman legs x10 x2
Wide-leg squats x10 x2

500 yard swim – total time 14:01 and avg pace was 2:48/100 yards

November 24, 2018 Workout

Running Program – Run/Walk Repeats (walk 5 min, run 1 min x3 and then cooldown)

Results: Total time 20:00, 1.43 mi, 14:00/mi avg pace

laying down side-to-side x10 x2
Laying down – leg-ups x10 x2
crunches x10 x2
Push-ups (knees) x10 x2
Overhead press with 20 lb bar x10 x2
Deadlift with 20 lb bar x10 x2
Bicep curl with 20 lb bar x10 x2
Arms: Lateral raise with 5 lb dumbbells x10 x2
Tricep dip x5 x2
Tricep extension with 5lb dumbbell x10 x2
Front raises with 5 lb dumbbells x 10 x2

November 21, 2018 workout

Test run (Walk warm-up, Run 5 minutes, cool down)
Results: total time 9:01, .56 mi, avg pace 16:00/mi

Deadlifts with 20lb bar x10 x2
Squats with 20lb bar x10 x2
Bicep curls with 20 lb bar x10 x2
Forward lunges (no weight) x10 (5/leg) x2
Crunches x10 x2
Laying down side-to-side x10 x2
Superman arms up x10 x2
Superman legs up x10 x2
Push-ups (knees) x5 x2

Thankful for you

In this season of Thanksgiving I want to thank you, the readers of my blog. While this blog is still so new, you take the time to read it and give your thoughts and feedback on the content. More content will be coming in 2019 as we start rolling out series of content with a common theme and I hope you’ll stay tuned for that. In the meantime, I hope that you take the time to count all your many blessings and tell those near and far how thankful you are for their contributions to your life. Happy Thanksgiving from my family to yours.