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  #61   ^
Old Sun, Dec-25-22, 07:11
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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
12/24 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”
12/24 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
12/24 - took rest day

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/24 - n/a
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  #62   ^
Old Mon, Dec-26-22, 17:19
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/25 - rest day
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  #63   ^
Old Mon, Dec-26-22, 17:20
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/26 - another rest day
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  #64   ^
Old Wed, Dec-28-22, 06:32
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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
12/27 2 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”
12/27 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
12/27 -
TG roller press-ups: 32 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4


JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/27 - Metabolic Renewal Workout 2A (4 rounds of static+pulsing lunges, bottom-to-middle wide squat, switch jumps, squat jumps)
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  #65   ^
Old Fri, Dec-30-22, 08:02
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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
12/28 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”
12/28 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
12/28 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 4 Metabolic Renewal (4 x 3-week phases)
12/28 - Metabolic Renewal Workout 2B (4 rounds of static+held delt flyes, push-up+row, bent-over rows+pulses, high knees+mountain climbers, get-ups)

Last edited by NHSB : Sun, Jan-01-23 at 08:58. Reason: corrected data
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  #66   ^
Old Sun, Jan-01-23, 08:59
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/29 - workout plans foiled by family demands
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  #67   ^
Old Sun, Jan-01-23, 09:00
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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
12/30 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”
12/30 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
12/30 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 4 Metabolic Renewal (4 x 3-week phases)
12/30 - Metabolic Renewal Workout 2C (4 rounds of shoulder side+front raises, squat+curls/pulsing front raises, tricep kickback+close-grip push-ups, mountain climbers, squat-thrust+side raise)
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  #68   ^
Old Sun, Jan-01-23, 09:02
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

12/31 - nothing but walking
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  #69   ^
Old Mon, Jan-02-23, 19:18
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/02 - 5,500 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/02 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/02 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/02 - Metabolic Renewal Workout 2A (4 rounds of static+pulsing lunges, bottom-to-middle wide squat, switch jumps, squat jumps)

Last edited by NHSB : Sat, Jan-07-23 at 06:26.
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  #70   ^
Old Wed, Jan-04-23, 08:13
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/03 - 5,500 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/03 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/03 - took another rest day — still sore

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/03 — n/a

Last edited by NHSB : Sat, Jan-07-23 at 06:26.
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  #71   ^
Old Thu, Jan-05-23, 18:01
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/04 - 6500 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/04 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/04 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/04 — Metabolic Renewal Workout 2B (4 rounds of static+held delt flyes, push-up+row, bent-over rows+pulses, high knees+mountain climbers, get-ups)

Last edited by NHSB : Sat, Jan-07-23 at 06:25.
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  #72   ^
Old Fri, Jan-06-23, 18:10
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/05 - 8,500 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/05 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/05 - not feeling this today!

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/05 — n/a

Last edited by NHSB : Sat, Jan-07-23 at 06:24.
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  #73   ^
Old Sat, Jan-07-23, 06:27
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/06 - 5,500 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/06 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/06 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/06 — deferred due to lots of snow shoveling
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  #74   ^
Old Tue, Jan-17-23, 16:57
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/11 - 5,000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/11 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/11 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/11 — skipped
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  #75   ^
Old Tue, Jan-17-23, 17:32
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
Default

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 - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
01/17 - 5,000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
01/17 - Callanetics warm-up

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: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
01/17 - skipped, still sore

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 5 Metabolic Renewal (4 x 3-week phases)
01/17 — n/a
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