Finafoshizzle93 Member

60 min yoga class at lunch 25 min elliptical Leg/glute circuits: 40 sec weighted squats 90 sec walking lunges 30 sec drop squats Repeat 3x 4 variations of leg lifts, 30 sec each side 2 minute squat pulses

45 spin class (hit some personal bests with max watts!!) 20 min elliptical 20 min Arms/abs circuit

Yesterday: 45 min spin Today: 40 min swim

20 min elliptical 10 push ups 30 jumping jacks 6 arm curls (each side) - 20lbs 12 side crunches each side (15 lbs) Repeat x3 20 tricep kickbacks 12 Pilates sit ups 12 med ball slams Repeat 3x 12 min sprints (12 sets of 30 sec sprint/30 sec walk) + warm up jog

45 min spin class

45 min elliptical 40 mountain climbers 40 squats 20 curtsy lunges 10 push ups 20 sit ups 10 burpees Repeat 3x

40 min elliptical Short leg workout: 12 KB swings - 20 lb 30 lunges 12 Romanian deadlifts - 50 lb Repeat 3x 10 Leg press - 135 lb 15 sumo squats- 20 lb 24 step ups Repeat 2x 16 crunches 12 jack knife sit ups Repeat 2x

Yesterday: 50 min swim Today: 45 min spin class & 30 min weight lifting focused on upper body

45 min spin class

50 min swim (2750 yards) 60 min yoga

35 min elliptical 30 min weight circuits: 15 sumo squats with 20lb 15 KB swings 20 lb 15 dumbell deadlifts - 30 lb Repeat 3x 18 squats 30 mountain climbers on bosu ball 16 jump squats Repeat 3x 19 one leg bridge (each side) 15 leg extension - 40 lb Repeat 3x 1 min plank 50 flutter kicks Repeat 2x

60 min spin class 75 min power flow yoga

40 min elliptical Weight circuits 14 pushups 16 bicep curls 8 arm rows Repeat 4x 20 bench dips 14 chest press on machine 15 elevated hip thrusts Repeat 3x 8 dumbbell shoulder press 15 med ball slams Repeat 2x 20 toe touches 26 Russian twists with 10 lb Repeat 3x

50 min swim (2750 yards/110 lengths) Hoping to do a yoga class this evening.

30 min elliptical 30 min weights (legs and abs) including: KB swings Weighted step ups Dumbbell squats Leg curls Sumo squats with KB Crunches Superman’s Stretch & foam roll

50 min swim (110 lengths/2750 yards) 45 min yoga

45 min spin class with lots of sprints

75 min swim (4000 yards)

Yesterday: 4 mile run Today: 70 minute swim (150 lengths/3750 yards)

65 min swim (3500 yards/140 lengths)

50 min swim (2750 yards)

45 min elliptical 30 min weights including: KB Swings Burpees Lunges Walking lunges Leg curls Clamshells Bosu ball squats Stretch & foam roll

60 min spin class (19 miles)

55 min elliptical 40 min weight circuits including: Kettlebell swings Weighted step ups Stability ball hip bridges Incline chest press Shoulder raises Mountain climbers Weighted wall sits Ball crunches Stretch & foam roll

55 min swim (3000 yards/120 lengths)

Yesterday: 45 min spin class Today: 40 min swim this morning and hoping to do weights tonight

60 min swim (3000 yards). Focusing on endurance so 3 sets of 500 yards without stopping with shorter sets to break it up

I like fitbod or Nike training

30 min elliptical 10 min abs 18x 30 sec sprints 30 sec walk 15 squats with 50 lbs 30 side lunges Repeat 3x Stretching

50 min swim ( 2750 yards)