Daily exercise checkin

October 8
20 min Yoga

October 9
15 mins Yoga
45 min Full Body HIIT
30 min Treadmill 3.5 speed
30 min walking the dog :


Have a great day all!!

40 min yoga and 18 holes of golf 4 miles pulling clubs.

Zytera wrote: »

I would love to join! I'm not able to do as much as I see some of you guys doing, as I'm a single mom of a two-year-old, but I am lucky to work at a place that has a free fitness center. I go Monday through Friday an hour a day to work out, and am hoping to find a babysitter Saturday's so I can go then as well.

We all start somewhere and as someone who was a single mom with 100% custody for 10yr I can tell you are doing more than most. Keep at it! When I started my fitness journey I was working at the YMCA branch where my sons childcare was. They started Insanity classes and needed staff as fillers to get people to come to the class, no one comes if it’s only them. I started there, in a free class twice a week at work.

Now life is different and I have more time. I’m married, make more money, and my son is in junior high. I don’t think I would be doing all of this though if I hadn’t started with that class at my old job

Did yoga today. Excited that this week i am getting a gym membership to do fitness classes with two coworkers. I think the classes will be 2 or 3 times a week, and on other days I will do yoga and rest days.

Started a new 12 week strength and conditioning program before boxing tonight. Lots of kettle bells, deadlifts, and sprints.

Running day - I did an easy 3.25 miles in 43 minutes. I have a half marathon this weekend so I am doing slow and steady running this week.

SCoil123 wrote: »

Zytera wrote: »

I would love to join! I'm not able to do as much as I see some of you guys doing, as I'm a single mom of a two-year-old, but I am lucky to work at a place that has a free fitness center. I go Monday through Friday an hour a day to work out, and am hoping to find a babysitter Saturday's so I can go then as well.

We all start somewhere and as someone who was a single mom with 100% custody for 10yr I can tell you are doing more than most. Keep at it! When I started my fitness journey I was working at the YMCA branch where my sons childcare was. They started Insanity classes and needed staff as fillers to get people to come to the class, no one comes if it’s only them. I started there, in a free class twice a week at work.

Now life is different and I have more time. I’m married, make more money, and my son is in junior high. I don’t think I would be doing all of this though if I hadn’t started with that class at my old job

Thanks! I do try my best, and looking at your story gives me hope for the future. Maybe I can one day get my life back on track. I also managed to find someone to watch my son on Saturday so I can have an extra workout day!

Ugh, went 3 days in a row without a gym workout but did manage to get a couple of walk/runs in with the dog. Back at it this morning though with a new workout from my trainer. He switches things up every 4 weeks just to keep me on my toes I guess. Hope you're all having a great week! Stay Strong!

10 min quick warmup including both hip and shoulder therapy and some planks and RDL's

15 min StairMaster

15 min Abs including
1X20 hanging leg raises
1X20 hanging leg raises & Roman Chair
1X50 Ab crunch
1X30 seated leg tuck
1X100 side twists

60 min strength training
75 decline situps
5X12 seated leg extensions w/100 lbs (1/4 method)
5X20 BB back squat w/85 lbs
4X12 BB front squats w/65 lbs
4X12 machine seated leg curl w/60 lbs
3X15 machine standing calf raises w/100 lbs
3X15 machine seated calf raises w/100 lbs

I tweeked my knee and am being forced to rest today, probably the next few days. It’s really important to me that it’s better for the 5k obstacle course I’m signed up for this coming weekend

F - Deadlift
Tuesday, October 10, 2017 at 5:17 PM

Squat
Set 1: 245 lb × 5
Set 2: 245 lb × 5
Set 3: 245 lb × 5

Deadlift
Set 1: 400 lb × 1
Set 2: 400 lb × 1
Set 3: 400 lb × 1
Set 4: 400 lb × 1
Set 5: 400 lb × 1

Bent Over Row
Set 1: 207.5 lb × 10
Set 2: 207.5 lb × 10
Set 3: 207.5 lb × 10

Chin Up
Set 1: 75 reps

Notes: 25 sets x 3 reps

Standing Calf Raise (Machine)
Set 1: 165 lb × 12
Set 2: 165 lb × 12
Set 3: 165 lb × 12

36 holes of golf pulling clubs 6.84 miles.
30 min yoga

42 mins of yoga for core and back. Felt good after having done a 7 hour drive today.

28 mins on treadmill 15 incline 3 speed 310 cals
Shoulders chest and tri's
Overhead press 3×10
Skull crusher 3 x12
Underhand barbell triceps press 3x12
Chest press 3x10
Chest fly 3x10
Incline chest press 3x10
Incline chest fly 3x10
Lateral raises 2x10
Front raises 2x10
Tricep dips 3x10
Rear delt machine 3x10

Last night's workout:
3 x 30 Calf raises
3 x 10 Front deltoid raises
3 x 10 Weighted squats plus pulses
3 x 10 Lateral deltoid raises
3 x 10 Weighted plie squats plus pulses
3 x 9 Bent over dumbbell rows
3 x 8 Weighted lunges
3 x 10 Bent over rear deltoid Raise
3 x 10 Chest fly
3 x 10 Tricep extensions
3 x 15 Glute bridges
3 x 7 Bench press
3 x 15 Bent leg kickbacks
3 x 11 Bicep curls
3 x 15 Fire hydrants
3 x 15 Pilates roll ups
3 x 15 Dead bug
3 x 40 Toe taps
3 x 15 Leg raises
80/100/100 Flutter kicks