Workout

This page will have some of my favorite fitness posts, tidbits, and workouts! It will serve as a “Fitness Log” as well.

Progress Pics taken 3/19/2011:

Progress Pics taken 5/16/2011:

IMG00143-20110516-2029

IMG00144-20110516-2029

Progress Pics taken 9/20/2011:

Favorite Exercises:

Abdominals

http://havefaith4ever.wordpress.com/2010/08/13/jessicas-top-10-ab-moves/

Arms

https://1chaturanga.wordpress.com/2011/05/21/my-legs-tricepsbiceps-workout/

http://www.healthywithheather.com/2011/06/strength-training/

Week of April 10th-16th:

Sunday: 45 minutes abs + 15 minutes arms + 20 minutes precor trainer

Monday: Soccer game + 35 minutes abs

Tuesday: Soccer game + 35 minutes abs

Wednesday: 50 minutes abs + 20 minutes bi/tri + 15 minutes legs + 5 minute elliptical cooldown

Thursday: Soccer practice + 35 minutes abs

Friday: 70 minutes abs + 15 minutes yoga

Saturday: 50 minutes abs + 20 minutes bi/tri + 15 minutes legs

Week of April 17th-23rd:

ON VACATION

Sunday: 35 minutes abs + 15 minutes arms + 25 minutes precor trainer

Monday: 50 minutes abs + 20 minutes incredible abs + 15 minutes core yoga

Tuesday: 45 minutes abs + 20 minutes incredible abs + 15 minutes yoga for runners

Wednesday: 50 minutes abs + 20 minutes bicep/tricep + 20 minutes precor trainer

Thursday: 30 minutes P90X [Ab Ripper X & planks] + 20 minutes incredible abs + 10 minutes Abs + 20 minutes Lunchtime Flow Yoga

Friday: 50 minutes abs + 10 minutes each of Straight to the Core  / pilates abs  + 20 minutes Yoga Sculpt

Saturday: 20 minutes bicep/tricep + 50 minutes abs + 15 minutes legs + 5 minute elliptical cooldown

Week of April 24th-30th:

Sunday: 35 minutes abs + 15 minutes arms (chest/back/shoulders) + 40 minutes precor trainer

Monday: 20 minutes abs + 50 minutes abs + 15 minutes legs

Tuesday: Soccer practice + 50 minutes of abs & arms (15 + 35)

Wednesday: 45 minutes abs + 20 minutes biceps/triceps + 15 minutes legs + 10 minutes cybex trainer

Thursday: 80 minute soccer game + 25 minutes abs

Friday: Active REST

Saturday: 55 minutes abs + 22 minutes biceps/triceps + 15 minutes legs

Sunday: 40 minutes abs + 15 minutes arms + 35 minutes precor trainer

Week of May 1st-7th:

Monday: 90 minute soccer game

Tuesday: 20 minutes soccer scrimmage + 50 minutes abs + 15 minutes total body (NROLFW) + 15 minutes of intervals on stairmaster

Wednesday: soccer practice + 35 minutes abs

Thursday: 100 minute soccer game

Friday: 52 minutes abs + 18 minutes arms +15 minutes of intervals on stairmaster

Saturday: 48 minutes abs + 24 minutes biceps/triceps + 18 minutes legs

Sunday: 44 minutes abs + 20 minutes chest/back/shoulders + 20 minutes precor trainer + 8 minutes cybex

Week of May 8th-15th:

Monday: 50 minutes abs + 20 minutes biceps/triceps + 15 minutes legs

Tuesday: soccer practice + 40 minutes abs + 15 minutes arms + 5 minutes of intervals on stairmaster

Wednesday: soccer practice + 50 minutes abs

Thursday: soccer practice + 60 minutes total body strength training (50 core + 10 total)

Friday: 80 minute soccer game

Saturday: 55 minutes abs + 20 minutes biceps/triceps + 15 minutes legs

Sunday: 40 minutes abs + 20 minutes back/chest/shoulders + 30 minutes precor trainer

Week of May 16th-22nd:

Monday: 50 minutes abs + 20 minutes biceps/triceps + 20 minutes legs

Tuesday: 40 minutes abs + 20 minutes back/chest/shoulders + 30 minutes precor trainer

Wednesday: 50 minutes abs + 20 minutes biceps/triceps + 20 minutes legs

Thursday: 45 minutes abs + 20 minutes back/chest/shoulders + 25 minutes intervals on the stairmaster

Friday: 40 minutes abs + 20 minutes cybex trainer

Saturday: 50 minutes abs + 20 minutes biceps/triceps + 20 minutes legs

Sunday: 45 minutes abs + 20 minutes back/chest/shoulders + 25 minutes precor trainer

Week of May 23rd-29th:

Monday: 50 minutes abs + 23 minutes biceps/triceps + 18 minutes legs

Tuesday: 45 minutes abs + 20 minutes back/chest/shoulders + 25 minutes intervals on the elliptical

Wednesday: 55 minutes abs + 23 minutes biceps/triceps + 18 minutes legs

Thursday: 40 minutes abs + 20 minutes back/chest/shoulders + 42 minutes intervals on the elliptical

Friday: 1 hr precor trainer + 20 minutes abs + 10 minute elliptical cooldown

Saturday: REST (sick)

Sunday: REST (sick)

Week of May 30th-June 5th:

Monday: 55 minutes abs + 25 minutes biceps/triceps + 20 minutes legs

Tuesday: 40 minutes abs + 20 minutes back/chest/shoulders + 30 minutes cybex intervals

Wednesday: 50 minutes abs + 25 minutes biceps/triceps + 25 minutes legs

Thursday: 45 minutes abs + 20 minutes back/chest/shoulders + 32 minutes of intervals on the elliptical

Friday: 50 minute spin class + 40 minutes abs

Saturday: 42 minutes abs + 25 minutes biceps/triceps + 25 minutes legs

Sunday: 50 minutes abs + 25 minutes back/chest/shoulders + 15 minutes intervals on cybex trainer

Week of June 6th-June 12th:

Monday: 45 minutes abs + 25 minutes biceps/triceps + 25 minutes legs

Tuesday: 45 minutes abs + 25 minutes back/chest/shoulders + 20 minutes stairmaster intervals

Wednesday: 45 minutes abs + 25 minutes biceps/triceps + 25 minutes legs

Thursday: 40 minutes abs + 25 minutes back/chest/shoulders + 25 minutes stairmaster intervals

Friday: 45 minute spin class + 45 minutes abs

Saturday: 40 minutes abs + 30 minutes biceps/triceps + 20 minutes glutes, calves, and hamstrings

Sunday: 40 minutes abs + 30 minutes back/chest/shoulders + 20 minutes precor trainer

Week of June 13th-June 19th: 

Monday: 55 minutes abs + 5 minute elliptical warmup + 25 minute quad/glutes

Tuesday: 5 minute elliptical warmup + 40 minutes back/shoulders + 40 minutes elliptical intervals

Wednesday: 5 minute elliptical warmup + 60 minutes abs + 25 minutes hamstrings/calves

Thursday: 5 minute elliptical warmup + 45 minutes intervals on precor trainer + 40 minutes chest/triceps/biceps

Friday: 30 minutes abs + 55 minute Bodyflow + 15 minutes precor trainer + 10 minutes stairmaster

Saturday: 45 minutes abs + 40 minutes glutes/hamstrings/quads

Sunday: 45 minutes precor trainer + 1 hour pilates class

Week of June 20th-June 26th:

Monday: 5 minute elliptical warm-up + 55 minutes abs + 25 minutes quads/glutes

Tuesday: 5 minute elliptical warm-up 40 minutes back/shoulders + 40 minutes elliptical intervals

Wednesday: 5 minutes elliptical warm-up + 60 minutes abs + 22 minutes hamstrings/calves

Thursday: 5 minutes elliptical warm-up + 40 minutes  triceps/biceps/chest + 48 minutes precor trainer intervals

Friday: 50 minutes abs + 30 minutes precor trainer + 10 minutes bike

Saturday: 45 minutes abs + 38 minutes glutes/hamstrings/quads + 5 minute elliptical cooldown

Sunday: 41 minutes cybex trainer + 65 minute yoga class

Week of June 27th-July 3rd:

Monday: “Warrior’s Workout” + 50 minutes abs

Tuesday: 60 minutes “heart opening flow” yoga + 44 minutes back/shoulders

Wednesday: 60 minutes abs + 23 minutes hamstrings/calves + 5 minute elliptical cool-down

Thursday: 5 minute elliptical warm-up + 40 minutes biceps & triceps/chest + 45 minutes precor trainer intervals

Friday: 50 minutes abs + 30 minutes steady-state precor trainer + 10 minutes steady-state cybex trainer

Saturday: 45 minutes abs + 38 minutes glutes/hamstrings/quads + 5 minute elliptical cool-down

Sunday: REST

Week of July 4th-July 10th:

Monday: 55 minutes abs + 32 minutes quads/glutes + 5 minute elliptical cool-down

Tuesday: 5 minute elliptical warm-up + 47 minutes shoulders/back + 38 minutes elliptical intervals

Wednesday: 1 hour abs + 24 minutes hamstrings/calves + 4 minute elliptical cool-down

Thursday: 5 minute elliptical warm-up + 42 minutes chest/biceps & triceps + 45 minutes precor trainer intervals

Friday: 50 minutes abs + 40 minutes elliptical intervals

Saturday: Bodypump + 30 minutes abs

Sunday: REST

Week of July 11th-July 17th:

Monday: 40 minutes abs + 40 minutes glutes/quads + 5 minute elliptical cool-down

Tuesday: 5 minute elliptical workout + 45 minute back/shoulders + 30 minutes stairmaster + 5 minute elliptical cool-down

Wednesday: 45 minutes abs + 30 minutes hamstrings/calves + 5 minute elliptical cool-down

Thursday: 5 minute elliptical warm-up + 50 minutes biceps & triceps/chest + 37 minutes intervals on precor trainer

Friday: 35 minutes abs + 15 minutes tredmill walking intervals (~8.0 incline) + 40 minutes elliptical intervals

Saturday: 45 minutes abs + 42 minutes glutes/hamstrings/quads

Sunday: 70 minutes yoga + 35 minutes cybex trainer

Week of July 18th-July 24th: 

Monday: 45 minutes abs + 42 minutes glutes/quads + 3 minute elliptical cool-down

Tuesday: 5 minutes elliptical warm-up + 50 minutes back/shoulders + 20 minutes stairmaster + 10 minutes precor trainer

Wednesday: 5 minute elliptical warm-up 45 minutes abs + 28 minutes hamstrings/calves + 8 minute elliptical cool-down

Thursday: 5 minute elliptical warm-up + 50 minutes chest/biceps & triceps + 35 minutes precor trainer intervals

Friday: 50 minutes abs + 45 minutes glutes/hamstrings/quads

Saturday: REST

Sunday: 85 minutes yoga + 30 minute bike ride

Week of July 25th-July 31st:

ON VACATION

Monday: 50 minutes abs + 30 minutes yoga + 30 minute bike ride

Tuesday: 100 minutes yoga

Wednesday: 50 minutes abs + 40 minutes yoga

Thursday: 90 minutes yoga + 30 minute bike ride

Friday: REST

Saturday: 35 minutes stairmaster + Bodypump class

Sunday: 55 minutes abs + 35 minutes stairmaster

Week of August 1st-August 7th:

Monday: 45 minutes abs + 50 minutes glutes/quads

Tuesday: 5 minute elliptical warm-up + 50 minutes back/shoulders + 25 minutes stairmaster + 10 minutes cybex trainer

Wednesday: 5 minute elliptical warm-up + 45 minutes abs + 30 minutes calves/hamstrings + 5 minute elliptical cool-down

Thursday: 5 minute cybex trainer warm-up + 50 minutes biceps & triceps/chest + 40 minutes precor trainer intervals

Friday: active REST

Saturday: 45 minutes abs + 50 minutes hamstrings/quads/glutes

Sunday: 45 minute precor trainer + 65 minute yoga class

Week of August 8th-August 14th:

Monday: 45 minutes abs + 50 minutes quads/glutes

Tuesday: 5 minute cybex trainer warm-up + 55 minutes back/shoulders + 30 minutes stairmaster + 5 minute cybex trainer cool-down

Wednesday: 5 minute cybex trainer warm-up + 45 minutes abs + 32 minutes hamstrings/calves + 8 minute cybex trainer cool-down

Thursday: 5 minute precor w-up + 50 minutes biceps/triceps & biceps + 45 minutes precor intervals

Friday: REST

Saturday: 9 minutes cybex w-up/cool-down + 45 minutes abs + 48 minutes hams/glutes/quads

Sunday: 1 hour yoga + 46 minutes precor trainer

Week of August 15th-21st: 

Monday: 45 minutes abs + 45 minutes legs + 5 minute cybex cool-down

Tuesday: 5 minute cybex w-up + 50 minutes back/shoulders + 15 minutes incline walking + 20 minutes stairmaster

Wednesday: 5 minute cybex w-up + 45 minutes abs + 30 minutes hamstrings/calves + 5 minute cybex cool-down

Thursday: 60 minutes plyometrics (P90X) + 30 minutes yoga

Friday: 5 minute cybex w-up + 50 minutes biceps & triceps/chest + 40 minutes precor trainer

Saturday: 5 minute cybex w-up + 45 minutes abs + 45 minutes quads/hamstrings/glutes + 5 minute cybex cool-down

Sunday: 65 minutes precor trainer + 20 minutes biking

Week of August 22nd-28th:

Monday: 45 minutes abs + 45 minutes legs

Tuesday: 5 minute precor trainer w-up + 42 minutes biceps/triceps + 25 minutes stairmaster + 20 minutes cybex

Wednesday: 45 minutes abs + 52 minutes back/shoulders

Thursday: 5 minute cybex w-up + 60 minutes legs + 25 minutes treadmill intervals

Friday: 60 minutes treadmill intervals + 20 minutes cybex

Saturday: 45 minutes abs + 30 minutes chest + 10 minutes precor trainer

Sunday: REST

Week of August 29th-September 4th:

Monday: 45 minutes abs + 42 minutes legs  + 5 minutes stairmaster

Tuesday: 5 minute cybex w-up + 40 minutes biceps/triceps + 45 minutes precor trainer

Wednesday: 40 minutes abs + 55 minutes back/shoulders

Thursday: 5 minute cybex w-up + 60 minutes legs + 25 minutes stairmaster

Friday: 50 minutes stairmaster + 40 minutes cybex trainer

Saturday: 45 minutes abs + 30 minutes chest + 20 minutes precor trainer

Sunday: 50 minutes precor trainer + 1 hour yoga

Week of September 5th-September 11th:

Monday: 45 minutes abs + 45 minutes legs

Tuesday: 50 minutes precor trainer + 40 minutes biceps/triceps

Wednesday: 45 minutes abs + 50 minutes back/shoulders

Thursday: 10 minutes stairmaster + 55 minutes legs + 15 minutes cybex trainer

Friday: REST

Saturday: 45 minutes abs + 30 minutes chest + 20 minute stairmill

Sunday: 65 minutes precor trainer + 30 minutes stationary biking

Week of September 12th-18th:

Monday: 45 minutes abs + 45 minutes legs

Tuesday: 30 minutes stairmill + 40 minutes triceps/biceps + 20 minutes precor trainer

Wednesday: 45 minutes abs + 50 minutes back/shoulders

Thursday: 5 minute bike warm-up + 60 minutes legs + 25 minutes precor trainer

Friday: REST

Saturday: 5 minute elliptical warm-up + 45 minutes abs + 32 minutes chest + 5 minute elliptical cool-down

Sunday: 45 minutes precor trainer + 1 hour pilates class

Week of September 19th-September 25th:

Monday: 10 minutes precor trainer + 25 minutes abs + 55 minutes legs

Tuesday: 50 minutes cybex trainer + 40 minutes triceps/biceps

Wednesday: 40 minutes abs + 50 minutes back/shoulders

Thursday: 22 minutes precor trainer + 65 minutes legs

Friday: REST

Saturday: 5 minutes precor trainer warm-up + 45 minutes abs + 30 minutes chest + 10 minutes cybex trainer

Sunday: 45 minutes stairmill + 45 minutes cybex trainer

Week of September 26th-October 2nd:

Monday: 40 minutes of abs + 52 minutes legs

Tuesday: 45 minutes cybex trainer + 45 minutes biceps/triceps

Wednesday: 45 minutes abs + 50 minutes back/shoulders

Thursday: 70 minutes legs + 20 minutes precor trainer

Friday: REST

Saturday: 30 minutes precor trainer + 30 minutes abs + 30 minutes chest

Sunday: 65 minutes precor trainer + 25 minutes stationary bike

Week of October 3rd-October 9th:

Monday: 40 minutes abs + 50 minutes legs

Tuesday: 45 minutes cybex trainer + 40 minutes biceps/triceps

Wednesday: 40 minutes abs + 50 minutes back/shoulders

Thursday: 66 minutes legs + 24 minutes precor trainer

Friday: REST

Saturday: 30 minutes precor trainer + 30 minutes abs + 30 minutes chest

Sunday: 75 minutes precor trainer + 15 minutes stationary bike

Week of October 10th-October 16th:

Monday: 40 minutes abs + 50 minutes legs

Tuesday: 45 minutes precor trainer + 40 minutes biceps/triceps

Wednesday: 30 minutes abs + 10 minutes stairmaser + 50 minutes back/shoulders

Thursday: 65 minutes legs + 20 minutes precor trainer

Friday: REST

Saturday: 30 minutes precor trainer + 30 minutes abs + 30 minutes chest

Sunday: 60 minutes precor trainer + 30 minutes stairmill

October 17th-October 23rd:

Monday: 40 minutes abs + 50 minutes legs

Tuesday: 45 minutes precor trainer + 40 minutes biceps/triceps

Wednesday: 20 minutes treadmill intervals + 20 minutes abs + 50 minutes back/shoulders

Thursday: 70 minutes legs + 15 minutes precor trainer

Friday: REST

Saturday: 30 minutes precor trainer + 30 minutes abs + 30 minutes chest

Sunday: 80 minutes precor trainer + 5 minute stationary bike (cooldown)

Week of October 24th-October 30th:

Monday: 5 minute precor trainer warm-up + 45 minutes back + 30 minutes precor trainer

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