The Suitcase

We did this new situp in class called the suit case. It is amazing.

Start with your knees bent and toes on the ground. Bring feet into the air and then lift your bum slightly. Then start over........amazing.

Tools

Basal Metabolic Rate

Calories Burned

New Exercises

Abs 1, 2, 3 - 60/30/15 seconds

1. Shins/Toes on Ball and pull in legs toward chest

2. Regular sit up on ball

3. There was another one but can't remember maybe plank


Bosu Workouts 20/15/10

1. Burpee with bosu upside down

2. Bosu right side up - stand then roll and lay back on the bosu and then jump up

Day 1

Workout nov 6 - 1/2 300

12 pullups 45 lbs
25 push ups
25 ball 10 each side
25 leg lift
25 clean to press 15 lb
25 side bends or heel touch
25 box jumps
25 deadlifts maybe 20lb
25 Russian twists 8 lb ball
25 pushups
12 pull ups 45 lbs

LT #I haven't been to the gym forever - total body

Warm UP:
Pushup test or 20 burpees
20 walking lunges

WOD:
20 Rope pull downs
20 Box jumps
20 Weight between legs kettle bell
20 Russian twist
20 Reg sit-ups
20 Side bends on ground
20 Pull ups
20 Pushups with weight or squats with bar
20 Calf raise

Not going to lie, I am really sore. I am making a goal starting today to take better care of my bod. Tonight I am planning to go for a 3 mile run on the wonderful treadmill. Wish me luck.

LT # - Lower Body

Warm Up:
10 Samson Stretch
15 Burpees
20 walking lunges

WOD:
20 each 2 rounds
1. Side bends on ground
2. Thrusters w/18 lbs
3. Knees to elbows
4. With 17.5 lb squat and overhead tanner
5. Calf raise normal/turned out
6. 400 meters
7. Russian twists
8. Box jumps
9. Inner outer 85 lbs
10. Situp v-up
11. Lunge with back leg up and jump

Next time:
Pushup toes on ball
Triceb rope

LT #110 - 5K Training

Run
Long & Easy
5 miles 56 minutes

LT #111 - 5K Training

3 miles moderate pace = 28.5 minutes
stopped once because legs were tired and got a drink at 1.3 miles

LT #109 - 5K Training

Speed Intervals between 5.4 and 7.4
A few two minute walks
4 miles in 40 minutes

LT Old Lady Upperbody - Try this

Change machine long bar push press from chest
Lunge lean ms tricep with 10 lbs
Overhead Ball throw to ground
And then tricep machine pull down rope

LT #108 - 30 Minute Workout

Warm up:
Run 400m
20 Good mornings
Samson Stretches

21 18 15 12 9 6
Walking Lunge
Pull-Ups
Sit-Ups

Always do 20 walking lunge. This is a good workout for when you want to hit key muscles but only have about 30 minutes.

5K Training @ LT

I want to die right now...that was soo hard. I ran slash walked 3.5 miles in 38 minutes. I was trying to reach the prescribed 4 miles but my knees couldn't handle the torture. Maybe tomorrow I'll work on some knee strengthening exercises.

Idea for next LT

1.75 miles
situps
pullups
back extension
pullups
dips
calf raises
knees to elbows
lunges

run row bike stairs eliptical

LT #107 - Cardio

Ran 2.7 miles in 25 minutes......was trying to get to 3 miles until knee started hurting :( next time. next time.

10/10/10 on ball
10 regular situps
10 pushups

next time:
situps on half ball
curl and overhead on half ball
pushups over the top of a ball
plank

LT #106 - Tabata something else and cardio

.5 miles run

Do each exercise for 2 minutes
30 pull ups
50 squats
45 push ups
40 sit-ups

.25 miles after each set for a total of 1 mile

Stretch

LT #105 CRT

This class was super hard and I am so sore.

C.ardio
R.esistance
T.raining

I must go next Saturday

LT #104 Upper Body "I am a 10"

Each exercise 10 reps
Decline pull ups
Overhead press with 25 lbs
Tricep extension with 25 lbs
Minute shoulder circles (30 seconds each direction)
Hanging leg lifts
V up curl ups
Pushups on ball
Tricep rope thing
Side bend 17.5 lbs
Situp on ball each direction

Burpees
At least 8-10 arm machines
10 incline for 2 minutes @ 5.8

My abs are really sore....but I wished my arms would be dead after all of this upper body work. I think adding more weight would be the answer. Until next time

LT #103 - Lower Body

Jog for 3 minutes to warm up

Lunges X30
Overhead Squats 30 lbs X15
Kb swings 12 lbs X30
Inner outer 70 lbs X30
10 incline for a minute at 5

Abs
On ball 10 10 10 10
Side bends with arm on ground and arm behind head X25
Plank for a minute
Stretch

Ideas for next time:
Plyometrics:
should watch Plyo-X
180 degree jumps
Jumping until knees get close to chest

abs:
hanging leg lifts
side bends
situps on incline bench

upper:
push ups then lift weight to shoulder
pushups with hands on bar
pushups with feet on ball
burpees with pushup and jump

go to sat/sun classes for more ideas and document

LT #102

1 mile run

Once through for time:
70 Burpees
60 Sit-ups
50 KB Swings (55/35)
40 Pull-ups
30 Tricep dips
20 Calf raises

LT #101 - Cardio

Ran 5k on treadmill

1.65 miles = 15:00 minutes
water break for 2 minutes
1.35 miles = 12:40 minutes

3 miles = 5k = 27:40 minutes = time to beat next time