The Way She Moves

My “Sweat” Journal

I would like a place to track my daily activities & training, but do not necessarily want to post a daily “Move It” segment on the site, though this could be an option eventually.

For now, I am going to update this page with my daily activities, the most recent at the top.

Clarifications

HIIT: High Intensity Interval Training

Stappers: Repeat as many sets/reps as possible in given time.

Timed: Perform the given workout as quickly as possible.

ARD: Active Rest Day

Tues, 8 Mar.

• YogaGlo Yoga ~ Yin Immune booster

Mon, 7 Mar.

• YogaGlo Yoga ~ Yin “Twist & Shout”

Sun, 6 Mar.

• Bouldering in Groom Creek ~

Sat, 5 Mar.

• YogaGlo Yoga ~ Peacock Pose
• Routes in Promised Land ~ Solomon & Golden Idol

Thurs, 3 Mar.

• YogaGlo Yoga ~ Handstands & learning to fall

Wed, 2 Mar.

• This workout needs work

Tues, 1 Mar.

• Wake up to this

Wed, 23 Feb.

• Natalie’s grueling Circuit Training here

Tues, 22 Feb.

• Biked home during lunch [also biked from bus to work twice]

Sun, 20 & Sat, 19 Feb.

• Albuquerque workouts here

Fri, 18 Feb.

• Ashley’s HIIT Core workout from Feb. 16

Wed, 16 Feb.

• Combo workout here

Mon, 14 Feb.

• Maintenance ~ strength train rot. cuff mms & forearms [AM]

Sun, 13 Feb.

• HIIT workout here [AM]
• bouldering at the Draw with Dave ~ Yippy Ki-Ay: check ~ Bat Roof: need to link & top out

Sat, 12 Feb.

• Bouldering in Sedona with Dave ~ first trip ~ BEAUTIFUL sandstone 🙂

Fri, 11 Feb.

• HIIT workout here [AM]
• Routes at Vertical Relief with Dave

Wed, 9 Feb.

• See this post for AM workout
• Routes at Vertical Relief with a Marissa [PM]

Mon, 6 Feb.

• Short AM run with Eisley

Sat, 5 Feb

• See this post

Wed, 2 Feb.

• short AM workout ~ push ups, jumping jacks, arm circles, pull ups, chin ups, plank, hanging knee raises
• bouldering @ Vertical Relief with Marisa

Tues, 1 Feb.

• HIIT/TIMED Combo [AM]
• Bouldering @ Vertical Relief ]PM]

Sun, 30 Jan.

• Hike to Vultee Arch in Sedona with Dave

Sat, 29 Jan.

• Bouldering at the Draw ~ sent the Triange Traverse 🙂

Fri, 28 Jan.

• Bike to/from work

Thurs, 27 Jan.

• ARD ~ walked to/from bus

Tues, 24 Jan.

• HIIT/TIMED Combo ~ BodyRock Workout Mash Up [lunch workout]

Sun, 23 Jan.

• Bouldering~ Priest Draw

Sat, 22 Jan.

• Walking through Buffalo Park Bouldering area

Thurs, 20 Jan.

• Bouldering at Vertical Relief [lunch break & after work 2 – 3 hours total]

Tues, 18 Jan.

• Butt & Abs workout [AM]

Mon, 17 Jan.

• short jog to & from park
• mid-day park workout ~ 3 super sets: pull ups [10, 10, 20] & hanging knee raises [12, 12, 12]

Sun, 16 Jan.

• ~45 minutes of P90X Yoga to warm up
• Bouldering at Priest Draw with Dave & Marissa

Sat, 15 Jan.

• Working the Triangle Boulder at Priest Draw

Fri, 14 Jan.

• HIIT ~ Bodyrock Harder Than Ever [AM]

Thurs, 13 Jan.

• Bouldering at Vertical Relief with Dave [lunch break & after work ~2 – 3hrs total]

Wed, 12 Jan.

• HIIT~BodyRock Cherry Cherry Boom Boom [AM]

1. no sandbag
2. subbed tricep knee raises for tricep press + leg/hip lift

Tues, 11 Jan.

• Pull Up, Chin Up Commitment starts

1. x2 each

Mon, 10 Jan.

• HIIT ~ BodyRock MMA Workout [AM]
• P90X ~ Core Synergistics [PM]

Sun, 9 Jan.

• Pre-dinner hike

Sat, 8 Jan.

• Snowshoeing ~6 miles, followed by…
• P90X ~ StretchX

Fri, 7 Jan.

• HIIT ~ Quantum of Sweat sans jump rope & sub Rev. Push Up…with Pull Up + Hanging Knee Raise

Thurs, 6 Jan.

• P90X ~ Core Synergistics

Wed, 5 Jan.

• P90X ~ Yoga

Tues, 4 Jan.

• P90X ~ StretchX

Sun, 2 Jan.

• Stapper: 15 minutes

1. 50 x Jumping Jacks
2. 30 x Crunches [feet off ground entire time – center crunch, roll to side, side crunch, roll to center, crunch, roll to other side, continue]

Jumping Jacks = 450   Crunches = 243

Sat, 1 Jan.

• P90X ~ Legs & Back
  

Thurs, 30 Dec.

• P90X ~ Yoga

Wed, 29 Dec.

• P90X ~ Back & Biceps, Ab RipperX

Tues, 28 Dec.

• Biked to Deckers & New Frontiers ~6-8 miles total?
• P90X ~ Plyometrics

Mon, 27 Dec.

• P90X ~ Chest, Shoulders & Triceps , part of Ab RipperX

Sat, 25 Dec.

• Christmas Morning walk in the fog with Dave

Fri, 24 Dec.

• short Christmas Eve morning run
• tricep dips x 3 sets: 25 alt. one-legged 5 reg; 20 one 5 reg; 15 one 5 reg
• hike with Ethan

Thurs, 23 Dec.

• hike with Dad
• HIIT ~ 24 rounds; 10 sec rest, 35 sec max effort

1. Sumo Squat & Leg Abduction [side lift]
2. Sumo Push Ups
3. Jump Lunges
4. Pull Ups [assisted]

Wed,  22 Dec.

• P90X ~ Legs & Back, Ab RibberX
• Stretching before the long drive. 🙂

Mon, 20 Dec.

• P90X ~ Back & Biceps, Ab RipperX
• Night Hike with Dave

Sat, 18 Dec.

• P90X ~ Plyometrics
  

Fri, 17 Dec.

• P90X~ Chest, Shoulders & Triceps , Ab RipperX
  

Wed, 15 Dec.

• P90X ~ Legs & Back, Ab Ripper X

Tues, 14 Dec.

• 10.5 mi bike ride to Decker’s with Dave
• P90X ~ Yoga

Sun, 12 Dec.

• P90X ~ Back & Biceps, Ab Ripper X

Fri, 10 Dec.

• P90X ~ Plyometrics

Thurs, 9 Dec.

• P90X ~ Chest, Shoulders & Triceps, Ab RipperX

Wed, 7 Dec.

• 5-minutes of “jump rope”
• P90X ~ Kenpo

Mon, 6 Dec.

• P90X ~ Legs & Back, (3-minute plank), Ab Ripper X

Sun, 5 Dec.

• P90X ~ Yoga
• Routes in Promised Land

Sat, 4 Dec.

• P90X ~ Back & Biceps
• Routes in Promised Land

Fri, 3 Dec.

• P90X ~ Plyometrics
  

Thurs, 1 Dec.

• P90X ~ Chest, Shoulders & Triceps ~ Ab Ripper X
  

Tues, 30 Nov.

• P90X ~ Yoga

Mon, 29 Nov.

• P90X ~ Core Synergistics
  

Sat, 27 Nov.

• P90X ~ Kenpo
• Tennis drills with Dave

Fri, 26 Nov.

• P90X ~ Core Synergistics
• Bouldering in Groom Creek

Thurs, 25 Nov.

• P90X ~ Yoga

Wed, 24 Nov.

• P90X ~ Yoga

Tues, 23 Nov.

• P90X ~ Kenpo

Mon, 22 Nov.

• P90X ~ Legs & Back, Ab Ripper X

Sun, 21 Nov.

• P90X ~ Yoga
• Bouldering in Groom Creek

Sat, 20 Nov.

• P90X ~ Arms & Shoulders, Ab RipperX
• 7.6 mi hike up Granite Mt. ~ 1300 ft elev. gain

Fri, 19 Nov.

• P90X ~ Plyometrics
  

Thurs, 18 Nov.

• P90X ~ Chest & Back, Ab RipperX
• Strength training ~ rotator cuff muscles
• Bouldering Groom Creek

Wed, 17 Nov.

• ARD ~ 30-minute Bike Ride & StretchX

Tues, 16 Nov.

• P90X ~ Kenpo

Mon, 15 Nov.

• P90X ~ Legs & Back, Ab Ripper X
• Route in Promised Land

Sun, 14 Nov.

• P90X ~ Yoga

Sat, 13 Nov.

• P90X ~ Shoulders & Arms, Ab Ripper X
• Bouldering ~ Groom Creek ~

Fri, 12 Nov.

• P90X ~ Plyometrics
  

Thurs, 11 Nov.

• P90X ~ Chest & Back, Ab Ripper X

Wed, 10 Nov.

• P90X ~ Yoga

Mon, 8 Nov.

• P90X ~ Legs & Back, Ab Ripper X

Sun, 7 Nov.

• P90X ~ KenpoX [We mixed up Kenpo & Yoga days]
  

Sat, 6 Nov.

• P90X ~ Shoulders & Arms, Ab Ripper X
• Bouldering in Groom Creek

Fri, 5 Nov.

• P90X ~ Plyometrics
  

Thurs, 4 Nov.

• P90X ~ Chest & Back, Ab Ripper X
  

Tues, 2 Nov.

• HIIT: “Abs Assassin” @ BodyRock
  

Sun, 31 Oct.

• Stapper: 15 minutes

1. 50 x Jumping Jacks
2. 30 x Crunches [feet off ground entire time – center crunch, roll to side, side crunch, roll to center, crunch, roll to other side, continue]

Jumping Jacks = 360   Crunches = 210

• Yoga at home ~ Dancer variation

Sat, 30 Oct.

• Routes in The Dells
  

Fri, 29 Oct.

• Weights ~ Lower Limbs @ YMCA

1. [diff]Quad Press 1×20[100#], 1×15[110#], 3×10[120#], 1×6[150#]
2. Prone Ham Curls 1×12[40#], 3×10[50#], 1×6 [55#]
3. Calve Raise Machine 2×30[40#]

• 330pm PiYo [pilates/yoga] Class

Thurs, 28 Oct.

• Power Cycle with Dave “Roller Coaster” hills x 2 [2nd time: stand]
• Routes in Promised Land

Wed, 27 Oct.

• Upper Limbs:

1. “super set” 3×10
2. Infra Ext. Rotation with resistance band
3. Supra Abduction [side extention] with resistance band

1. Bicep Curl with resistance band 3×10
2. Chin Ups 3×10

1. Tricep Plank ~51 seconds
2. Tricep Push Ups 3×10
3. Skull Crushers 10# 3×10

1. Core “super set” 3x
2. Laying Leg Lifts with 8# medicine ball x10
3. Reverse Crunch & Butt Lift x15

1. “super set” 3×10
2. Tin Cans 5#
3. Anterior Delt. Internal Rotations 2#

Tues, 26 Oct.

• HIIT: 12 Rounds ~ 10 sec rest; 50 sec max effort

1. Surfer with Power Up   8, 8
2. L.Side Plank with Leg Abduction   31, 36
3. R.Side Plank with Leg Abduction   31, 34
4. L.Fighter Lunges   16, 17
5. R.Fighter Lunges   17, 16
6. 1.2.3 Push Up   14, 12

• Bouldering in Groom Creek with Dave

Sun,  24 Oct.

• Routes in Promised Land with Dave ~ Top roped “Solomon” 5.12a
  

Sat, 23 Oct.

• HIIT ~ 4 minutes each set: 20 sec max effort exercise #1; 20 sec max effort #2 [no rest]

1. Starburst [low squat with feet together, jump feet apart & extend arms out]
2. Plank to [handstand]Pike [similar to downward dog]

1. [handstand]Pike Leg Switch [abduction, swinging/lifting legs high to the sides & switching]
2. Seated Bicycle

1. Monkey Business [reg. push up, monkey push up]
2. Flying Lunges [jump lunges with arms extended to sides like “T”]

• Bouldering at Priest Draw 🙂

Fri, 22 Oct.

• Weights: Upper Limbs

1. [warm up] Bicep Curls x 20[10#]
2. 3 x 10 Chin Ups

1. [warm up] Tricep Plank
2. 3 x 10 Skull Crushers[10#]

• 3 sets

1. Tin Cans x 10[5#]
2. Ant.Delt.Int.Rot. x 12[2#]

• 1 Set

1. Infra [rotator cuff] 3 x 10
2. Pike Sit Ups x 10

• 3 sets

1. Hanging Knee Raises x 10
2. Tricep Push Ups x 10

Thurs, 21 Oct.

• HIIT: Each set x 3 = 9 rounds per set ~ 10 sec rest; 30 sec max effort

1. Pike Jump Squat Jump
2. Pike Core Exercise [leg ext., open to “V”, close, crunch in]
3. Dynamic Push Up

1. Side Lunge Jump with Oblique Twist [L]
2. Side Lunge Jump wit Oblique Twist [R]
3. Elbow Plank Hops

• Mild hiking in Promised Land

Wed, 20 Oct.

• HIIT & TIME Combo
  

A: 2 Rounds Timed = 2:57

• 10# Alternating One-Armed DB Swings x 25
• Dips with Yoga Ball x 10

B: HIIT ~ 4 minutes/6 rounds alternating between 2 exercises, 20 sec each, no rest

• Squat & Jump Tuck
• Pull Ups

A: repeat sequence A = 2:46

C: HIIT ~ 4 minutes/6 rounds alternating between 2 exercises, 20 sec each, no rest

• Mt. Climbers
• Santana Planks

Tues, 19 Oct.

• ~13mi bike ride with Dave in Chino Valley
• Bouldering ~ introductory to Groom Creek

Sat, 16 Oct.

• STRAPPER ~ 10 Minutes of “Burpee Mahem”

1. Reptile plus Dynamic Push Up Burpee = 51

Fri, 15 Oct.

• 10am Yoga/Pilates

• Weights: Trunk

1. 45*Pull Down 100# x 12, 120# x 10, 130# x 8
2. DB Press 15# x 12, 20# x 10, 25# x 8
3. DB Flies 12# x 12, 15# x 10, 20# x 8
4. Reverse Flies 25# x 12, 40# x 10, 50# x 8
5. Rows 50# x 12, 55# x 10, 60# x 8
6. 3 x [Hanging L-“sit” & 10 x Hanging Knee Raises]

Thurs, 14 Oct.

• Combo [HIIT = 4 min: 10 sec rest; 20 sec max effort

1. High Knees [HIIT] 58 – 56 – 60 – 58 – 59 – 59 – 59 – 62
2. Lying Leg Lift, Star Crunch, Butt Lift x 30 [4:33]
3. Burpees [HIIT] 4 – 4 – 4 – 4 – 4 – 3.5  – 3.5 – 4
4. Side Plank Lifts x 25 each side [2:01]
5. One-Legged Squat [HIIT] 5 – 5 – 6 – 6 – 6 – 6 – 6 – 6
6. One-Legged Bridge, Toe Touch x 25 each [3:30]

Wed, 13 Oct.

• 545am Spinning
• Weights: Lower Limbs

1. Quad Press 2×20[60#], 1×15[65#], 3×10[90#], 1×5[110#]
2. Hamstring Curls 1×15[50#], 2×10[55#], 1×8[60#], 1×6[65#]
3. Calve Raises with yoga ball 2×30[2, 30#]

Tues, 12 Oct.

• 9am Yoga ~ Triangle Sequence
• Weights: Half Upper Limbs

1. Triceps Pulls Downs 2×20[50#], 1×10[60#], 1×6[70#]
2. Forearms, flexors 3×10[12#]

Mon, 11 Oct.

• 545am Spinning
  

Sun, 10 Oct.

• HIIT/TIMED Combo:

1. HIIT: 4min. 10 sec rest; 30 sec max effort: Vertical Leap
2. TIMED: [5each One-Armed Lift + 10x“Surfer”, Power Up, Jump] x 3
3. HIIT: 8min 30 sec High Knees, 10 sec transition, 30 sec Bicycle, reverse

Sat, 9 Oct.

• Bouldering at The Front with Dave 🙂
  

Fri, 8 Oct.

• 10am Yoga/Pilates
• Weights: Trunk

1. 45*Pull Down 100# x 12, 120# x 10, 130# x 8
2. Lying Bar Pull Over 3×10
3. DB Flies 12# x 12, 15# x 10, 20# x 8
4. Reverse Flies 25# x 12, 40# x 10, 50# x 8
5. Rows 50# x 12, 55# x 10, 60# x 8
6. 3 x [Hanging L-“sit” & 10 x Hanging Knee Raises]

Thurs, 7 Oct.

• HIIT: “Real Hot” from BodyRock + hanging knee raises & side crunches
• Weights: Lower Limbs

1. Quad Press 2×20[60#], 1×15[65#], 3×10[90#], 1×5[110#]
2. Hamstring Curls 3×10[55#], 1×8[60#], 1×4[65#]
3. Calve Raises with yoga ball 2×30[2, 30#]

Wed, 6 Oct.

• TIMED: “Rock Your Body Flow” with additional reps = 20:45

Tues, 5 Oct.

• 9am Yoga ~ Downward Dog Scorpion Sequence
• Weights: Upper Limbs

1. DB Curls 2×20[10#], 1×10[12#], 1×8[15#]
2. Triceps Pulls Downs 2×20[50#], 1×10[60#], 1×6[70#]
3. Tin Cans [5#s] & Ant.Delt.Int.Rot. [3#] 3×10 [super set]
4. Forearms super set [Flexors 10#s; Extensors 8#s] 3×10

Sat, 2 Oct. [right shoulder SORE from tetanus booster]

• HIIT: 4 min. each; 10 sec rest, 30 sec max effort

1. Burpees
2. Tricep Plank with Leg Lift
3. One-Legged Squat
4. Hanging Knee Raises
5. Side Crunch

• Bouldered in Joe’s Valley

Fri, 1 Oct.

• 10am Yoga/Pilates
• 3×10 Push Ups [trying to work the tetanus booster out of my shoulder]

Thurs, 30 Sept.

• TIMED: “Turbo Fat Blast” from BodyRock 21:35

1. Plie` Jump Squats x 30
2. Tapping Push Ups x [26 total]
3. Forward/Backward Lunge with High Knee Up in between x 15 [each]
4. “V” Ups x 25
5. ‘High Knees [x 5] plus Get Ups’ x 30
6. Laying Leg Lifts x 25
7. Mt. Climbers x 60 [both legs forward = 1]
8. Triceps Dips x 25
9. Skater Jump Lunges x 15 [each]
10. One-Arm Push Ups on Knees x 26 [total]

Wed, 29 Sept.

• 545am Spinning 🙂
• Weights: Lower Limbs [Hams, Calves]

1. Hamstring Curls with yoga ball 3 x 10
2. One-Legged Squats 3 x 5 [each leg]
3. Calve Raises with yoga ball 2 x 30 [2, 30lbs]

Tues, 28 Sept.

• 9am Yoga ~ Balance ~ crane, side crow, warriorIII
• Weights: Trunk [Chest, Back, Core]
• Bike commute

Mon, 27 Sept.

• Walk & “jog” to park with Eis, then TIMED exercise set:

1. Jumping Jacks x 50
2. Crunches x 30 [feet off ground – regular, side, regular, side]

Sun, 26 Sept.

• Morning warm up – 3 sets:

1. Push Ups x 10
2. Hanging Knee Raises x 10

• Bouldering in Ibex.  Projecting “Tranced Out & Dreaming”.

Sat, 25 Sept.

• Dave wanted to run — which wasn’t a great idea with my ankle — so I biked to “test” it.  Feeling pretty good; doesn’t seem serious.

Fri, 24 Sept.

• Bike commute ~18mi
• Trad climbing with Polly.  “Wheels on Fire” — great climb, horrendous approach.  [Fell & twisted ankle slightly on unprotected start.]

Thurs, 23 Sept.

• Breathing Ladders: 12lb Medicine Ball Swings = 25:47
• 6pm Yoga @ The Front
• Followed by Bouldering ~45 minutes

Wed, 22 Sept.

• HIIT: “Sexy Beast” variation

1. Dynamic Squats
2. Pull Ups
3. Hamstring Curls with Yoga Ball
4. Dive Bombers

Tues, 21 Sept.

• 9am Yoga ~ Lotus [which I cannot do, not even close]
• Weights: Lower Limbs

1. Quad Press 1×20[60lb], 1×15[65lb], 3×10[80lb], 1×5[100lb]
2. Hamstring Curl 2×10[50lb], 1×8[55lb], 1×4[65lb]  increase weight
3. Calve Raises 2×30[2, 30lb]
4. Side Step Ups [bring knee high] 1×20[each], 1×30[each]

• Bouldering @ The Front ~45minutes

Mon, 20 Sept.

• Weights: Upper Limbs

1. Bicep Bar Curls 2×20[20lb], 1×10[30lb],1×6[40lb-maxed]
2. Tricep Dips 2×20[reg.], 1×10[elevated], 1×6[elevated+12lb ball]
3. Tin Cans [5lb] & Anterior Delt. Internal Rot. [3lb] 3×10
4. Forearms 3×10 flexors 10lb, extensors 5lb

• HIIT~TIMED COMBO: “Boom Boom” from BodyRock

Sat, 18 Sept.

• Hike/Approach with HERA group; Climbed a couple routes

Fri, 17 Sept.

• Bouldering up Little with HERA group

Thurs, 16 Sept.

• HIIT: 18 rounds – 10 sec rest; 30 sec max effort

1. Side Burpees
2. Mt. Climbers
3. Ninja Jump Tucks
4. Mt. Climbers
5. Lying Leg Lift + Butt Lift
6. Mt. Climbers

Wed, 15 Sept.

• HIIT: 4 min. each – 10 sec rest; 30 sec max effort

1. Full Burpees
2. Hanging Knee Raises
3. Hamstring Curls w/yoga ball
4. “V” variation Lock-Offs
5. One-Legged Dead Lifts

Sat, 11 Sept.

• Biked to Farmer’s Market with Dave. ~20mi total.
• Evening hike to Dog Lake ~4mi total with Eisley & Dave.

Fri, 10 Sept.

• Weights: rhomboids, triceps, forearm flexors, infra
• HIIT: “Slap Your Ass” from BodyRock.tv

Thurs, 9 Sept.

• Timed: “Smoking Hot” 300 reps [23:28]

1. Prisoner Jump Lunges x 50
2. One-Leg Push Ups x 25 each side
3. Mini Squats x 50
4. Reptile Run x 50
5. Prisoner Get Ups x 50
6. One-Arm Press Ups x 25 each side

Wed,  8 Sept.

• 20-minute evening run with Eisley.  This was a lazy day; it took every ounce of will power I could muster to get me out the door.

Tues, 7 Sept.

• HIIT: 4 rounds of each exercise = 16 minutes ~ 10 sec rest; 50 sec max effort

1. Sumo High Knees
2. Pendulum
3. Negative Pull Ups
4. Santana Lifts [reverse plank to side plank with hip lift]

• 7pm Ashtanga at The Front ~ AWESOME class

Mon, 6 Sept.

• Bouldering in Joe’s with Dave.  A much better [stronger] day 🙂

Sun, 5 Sept.

• Bouldering in Joe’s with Dave.  Not a strong climbing day for me 😦
• Short evening mountain bike ride, including a couple decent climbs, before dinner over the fire.

Sat, 4 Sept.

• a.m. 20-minute run with Eisley on a mountain trail/road 🙂  We were camping with the fam.

Fri, 3 Sept.

• 10am Yoga/Pilates
• STAPPERS~HIIT COMBO:

I: 4-min Countdown [as many sets as possible]

• 6 x Side-to-Side Push Ups
• 6 x Side-to-Side Jump Tucks

II: 8 Rounds: 10 sec rest; 20 sec max effort [alternate between]

• High Knees
• Mt. Climbers

III: 4-min Countdown

• 6 x Pull Ups
• 6 x Hanging Knee Raises

Thurs, 2 Sept.

• HIIT: “Butt Fat Meltdown” from BodyRock
• First day at The Front Climbing Gym: warmed up with weights ~30min; bouldered ~45min.  Always humbling at The Front. 😛

Wed, 1 Sept.

• Bike commute to work ~16mi

Tues, 31 Aug.

• 9am Yoga class ~ Visvamitrasana variation, sort of crossed with Compass ~ [back shin is still on the floor, perpendicular to lifted leg; planted arm is bent more at elbow].  Hi, it’s your hamstrings, we say, ‘get real’.  I can balance & lift the leg but in no way straighten it…yet.  😉
• Jog to park ~1mi with Dave & Eisley; HIIT: “Crazy Home Bootcamp“

Sun, 29 Aug.

• Laps in Half Moon Inn pool.

Sat, 28 Aug.

• Bike ride with Dave trying to find local farmers’ market in SD.

Fri, 27 Aug.

• Half Moon Fitness “Corner” Workout.  The fitness “room” at the hotel was pretty sad, but we made due.  Rhomboids, Triceps, Forearms.
• 9am Yoga on the Roof 🙂  Dave & I really enjoyed doing this together.  ~ Twists & Balancing ~ We did a fun side crane variation, & I did my most enjoyable Wheel to date [p.s. I normally hate back bends.]
• Leisurely bike ride around Shelter Island with Christine & Dave.  I have never been on a cruiser…& it has been ages since having a bike with pedal brakes!  Took a minute to get used to, then we had a ball!  Later, Dave & I walked to the best restaurant for a special date night.

Thurs, 26 Aug.

• HIIT: “Sexy San Diego” 😉  3 min each: 10 sec rest; 20 sec max effort

1. Full Burpees
2. Hamstring Curls with Yoga Ball
3. Side Plank Lifts [alternate each side]
4. Hanging Knee Raises

Wed, 25 Aug.

• HIIT: 4minutes each: 10 second rest; 30 second max effort.

1. Dynamic Squats
2. Pull Ups
3. Prisoner Get Ups
4. Dive  Bombers

Tues, 24 Aug.

• 9am Yoga class ~ Twists ~ Pigeon ~ Side Crane (w/leg extension)
• Climbing at the gym with Dave.  ~11:30am-1:00pm

Mon, 23 Aug.

• HIIT: 50 seconds max effort; 10 second rest.  3 rounds total.

1. Hold Chatarunga with Alternating Leg Extensions/Lifts   [30-31-34]
2. Pull Ups   [7-6-5]
3. Side Plank with Leg Abductions – L   [19-20-23]
4. Side Plank with Leg Abductions – R   [20-22-23]
5. Hanging Knee Raises   [14-14-14]

• Jog to the park with Eis; play & walk around; jog home. ~2mi

Sat, 21 Aug.

• Dave & I jogged to the park with Eisley (1mi), then did different workouts, before stretching & walking around with the girl to cool down.
• HIIT: 3 rounds of 3 exercises = 9 rounds x 2 different sets = 18 rounds.               30 seconds max effort; 10 second rest.  12 minutes total

“Fat Fighter Workout”

1. Plank Jump Squat Jump
2. Boat + Strong Core [open legs, together, reverse crunch, out, open…]
3. Dynamic Push Ups [do plank push up, jump legs wide, do regular push up]

1. R – Side Lunge, Jump with Oblique Twist
2. L – Side Lunge, Jump with Oblique Twist
3. Forearm Plank Hops [jump both feet from center, to side, center, opp. side]

Fri, 20 Aug.

• 10am Yoga/Pilates Class ~ Side Crane, added shooting legs back into a Plank/Chatarunga ~ FUN
• Biked to WF with Dave for pizza supplies 😛 Horrendous headwind there; ride back was a breaze.

Thurs, 19 Aug.

• Laps in the pool for 30 minutes.  I decided to tackle breathing today; apparently I am supposed to exhale through my nose under water. 😛  After warming up, I spent the first 20 minutes swimming hard & concentrating on form alternating between crawl, breast & sidestroke [with nose plug]; the last 10 I worked on exhaling through my nose under water [sans plug] doing a sort of deep breast stroke & then tried with crawl, before cooling down.  It got easier.  This is probably a horrendous approach & instilling more bad than good habits, but I am not training, just swimming recreationally because I enjoy it.

Wed, 18 Aug.

• Short jog [just over 1mile] with Eisley to a park.  Eis is not my best running partner yet. 😀  She is fast — she can waste me when she wants — but she is easily distracted & constantly slows to watch cars coming up behind/along side us; I am left encouraging her on rather than pushing my own pace.  I think we would both prefer trail running in the canyons.
• HIIT: 3 different 4-minute sets, each targeting specific areas to meet my goals = 12 minutes.  6 rounds each; short water break between sets.

1. Alternating between “Explosive Star” for 20 seconds & “Plank to Pike” for 20 seconds. (40 sec = 1 round, 6 rounds total)
2. Alternating between “Pull Ups” for 20 seconds & “Seated Bicycle” for 20 seconds.
3. Alternating between “Regular Push Up to Monkey Push Up” for 20 seconds & “Hanging Knee Raises” for 20 seconds.

• Dave picked us up on his way home from work & talked me into finishing up by racing Eisley across the grass 4 times.  She won…at least when she wanted to. 😀

Tues, 17 Aug.

• 9am Yoga class ~ Eka Pada Koundinyasana II ~ I had never tried this pose before.  Per normal I was restricted by my tight hamstrings, so completely straightening my forward leg was not an option.  I was surprised & pleased I could hold this – -so pleased, I had to duplicate it later for Dave in front of our favorite tea spot on the sidewalk. 😛
• “Power Girl” from BodyRock.tv

Mon, 16 Aug.

• Bike commute to/from work   ~17miles total

Sun, 15 Aug.

• 10 rounds of “Sexy Body Breakdown” in 17:30 from BodyRock.tv