Cardio - 23 min EFX 556 elliptical trainer

Weights - upper body
Incline Fly - 2 sets 20#x6
PM Upper Back - 2 sets 50#x6
Front Raises - 2 sets 15#x6

Yoga- 60 min mat class
Killer workout! We warmed up with a bunch of sun salutations and did the transition of high plank-low plank-up dog more times than I could keep track of. I skimped on weights, but I don't know if I really need to do any more for upper body after this class.

Worked out with Douglas, one of the trainers at the gym, so worked legs extra hard. He added resistance and had me pause at certain places in the movements and hold.
2 sets of 12
Leg Ext 30#
Wide leg squats/ up on toes 20# single d-bell
Reverse lunges - BW
Single leg squats on platform BW
45 degree leg press - sled
Hamstring curl - manual resistance

Full rotator cuff series

Pilates - 60 min

June 13 - Legs:
Diagonal medicine ball chops - 2 sets 12x8#
Walking lunges 10x10# 8x12#
Hip abduction - 7x100# 6x110#
Hip adduction - 10x60# 5x70#
3-way toe raises Smith machine - 6x60# 8x60#

water aerobics - 60 min (25min intense cardio)

June 14 - Intermediate Yoga - 60min
Did some sun salutations that got my heartrate up but don't know if my hr stayed in the target zone long enough to count as cardio.

Cardio - walk/jog - 25min - maybe it was the heat, but I felt sluggish

Upper - good workout
Cable low row 6x40# 8x40#
Univ. chest press 2 sets 6x90#
O-head press 2 sets 6x15#
O-head tricep ext. 2 sets 5x20#
21s 4/4/4x35# 5/5/5x35#
Rotator cuff series minus I/E rot

Recovery week - 1 set 15reps each exercise on weights, 20-25min cardio

Mon. June 16:
Lower body workout
excellent yoga class

Tues. June 17:
Stairmaster 21min - level 5 fat burner
Pilates class
upper body workout at home

Friday June 20:
Lower body workout
Water aerobics - taught on land and it kicked my butt!

Sat. June 21:
jog steady pace - 25min
Upper body workout
yoga class

Endurance week - 3 sets 9-12 reps, 2 counts up & 4 counts down
cardio - 45-50 minutes 6-7 intensity

Sunday - jog 4min/ walk 1min intervals - 45 min

Tuesday - lower body workout
Pilates mat class

Thursday - upper body/rot cuff workout
Pilates mat class

Friday - lower body workout
Water aerobics - taught in water - 60 min

Saturday - treadmill hill intervals - 50min
Intermediate yoga class
Upper body/rot cuff workout

Strength week - 3 sets 6-8 reps - focus on muscle contraction when lifting, hold for 1 count at top of movement. Cardio - 30min 7-8 intensity

Sunday - jog/walk - 40min total, 13min with my 4-1/2 y.o. dd. Average speed 5mph (12min mile)

Monday - Windsor Pilates for Abs - 15min (then dd#2 saved me by waking up from her nap )
lower body w/o
Precor elliptical machine 15min, Gauntlet 15min (like going up the down escalator - totally killer!)

Tuesday - upper body & rot. cuff w/o
Pilates mat class

Friday - jog/walk - 30min, walk 3min, jog 15min, walk most of rest of way. Hot outside!
lower body w/o

Saturday - Intermediate yoga class - 60min

I admire your determination. Send some my way

Strength week - 3 sets 6-8 reps - focus on muscle contraction when lifting, hold for 1 count at top of movement. Cardio - 30min 7-8 intensity

Sunday 7/6 (make-up day - too tired to lift on Sat.) - upper body and rotator cuff. Took my neighbor to the gym at the clubhouse today and showed her how to do a basic workout.

Power week - weights: 2 sets 4-5 reps, lift quickly, lower slowly
cardio: 20-25min 8-9 intensity

Sun. walk/jog/run 20min intervals, 3min warm up, 3min cool down
Pilates partner stretching with my neighbor

Mon. Lower body workout
water aerobics class on land - very intense, class loved it!

Tues. Upper body workout with some rotator cuff
Pilates mat class

Fri. Lower body workout
water aerobics class in water - increased intensity, fun class

Sat. Upper body workout
Intermediate yoga class

Sun. Rotator cuff workout

Recovery week - 1 set 15 reps perfect form. Cardio 20-25 min light intensity

Sunday - jog 25min (10min walk/jog w/dd#1)
lower body workout

Tuesday - upper body workout w/ rotator cuff
Pilates mat class

Wednesday - jog 22min straight, 3min warm-up, 3min cool down, about 2 miles
Yoga for legs video

Thursday - lower body workout
Pilates mat class

Friday - upper body workout with rotator cuff
Water aerobics in water

Saturday - back stairs at work (9 flights) 6 or 7 times - 20min

Endurance week

Mon 7/21 - LBWO
jog 45 min + 4min warm-up, 5min cool-down

Tues 7/22 - UBWO + rot. cuff
Pilates mat class - 60min

Wed 7/23 - LBWO
Active yoga class - 30min

Fri 7/25 - UBWO + rot. cuff
water aerobics class in water - 60min

Sat 7/26 - intermediate yoga class - 60min
(long walk w/ dd - was supposed to be a run)

Sun 7/27 - walk/jog 2.5mi - 36min + 4min warm-up/4min cool down
very hot - waited too late in the day to run, make up for Sat.

Strength week

Sun 7/27 - LBWO

Mon 7/28 - (wore pedometer at work out of curiosity - went about 12000 steps, about 5 miles)

Tues 7/29 - UBWO w/ rot cuff
Pilates mat class - 60min

Wed 7/30 - jog before work (and before sunrise!) - 3mi, 36min incl. warm-up/cool-down

Thu 7/31 - LBWO

Fri 8/1 - UBWO w/ rot. cuff (did some of the rot. cuff at home w/ dd - let her use 1# weights )
Windsor Pilates 20min workout video
Water aerobics in water - 45min (late for class trying to get in to the dr.)

Sat 8/2 - intermediate yoga class
lap swimming 30min

Power Week

Sun 8/3 LBWO
treadmill - jog/walk/run - 25min incl. 5min total warm-up/cool-down
(really irritated my already sore toe)

Mon-Wed - worked

Thu 8/7 UBWO, rot.cuff & Pilates class

Fri 8/8 LBWO & water aerobics

Sat 8/9 UBWO, rot.cuff & Intermed. yoga class

Recovery week - toe doing better but didn't want to push it

Sun - too tired or lazy

Mon and Tue - worked

Wed Aug 13 - LBWO & Pilates class

Thu Aug 14 - UBWO, rot.cuff & Pilates class

Fri Aug 15 - LBWO
taught water aerobics on land - 60min
taught water aerobics in water - 60min

Sat Aug 16 - taught water aerobics on land - 60min
UBWO & rot.cuff
Intermed yoga class