MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/19 4 miles in zone 2

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
12/19 - Callanetics warm-up

Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 30 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 21 setting 4
TG hamstring curls: 20, setting 4
12/19 - n/a


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/19
Metabolic Renewal Workout 1A (4 rounds various pulsing squats, pulsed glute bridges, high knees, burpees)