she's just that girl

Training- week 11

Mon 3/16 -

Total body workout with Zane

Tues 3/17 -

Acupuncture (needed a tune up on my overall health after the flu)

Wed 3/18-

Charity Meeting

Thurs 3/19- event

Fri 3/20- skipped

Sat 3/21- Bootcamp

5 jogs

15 jump ups on benches / push ups

12 jump ups on benches / push ups

9 jump ups on benches / push ups

5 pulls up on bars

5 sets / 6 burpees with jumping jacks, 12 reverse lunges, one lap jog

10 second assisted handstands

stretch

Sun 3/22

Training- week 10

Had the stomach virus/flu from 3/9-3/13 it wasn’t pleasant

Sat 3/14-

30 mins elliptical level 10

200 crunches on the ball

60 sit ups on the raised bench

Sun 3/15 -

45 min treadmill

Training-week 9

Mon 3/2-

Club Strength class

Tues 3/3-

Spin

Wed 3/4 Trainer-

25 little jacks
15 reps squat with overhead press 9lb
25 little jacks
15 reps squat with overhead press  12
25 little jacks
15 reps squat with overhead press  15
25 little jacks
2 sets / 30 crunches on the ball
30 crunches on the ball with medicine ball lift
2 sets / 15 reps  chest press 20 lbs
3 sets / 20 reps squats with bicep curls (16 lbs) and alt bicep curl (20 lbs) with little jacks between sets
2 sets / 20 reps stork stance with reverse fly (5 lbs) 30 toe touches between sets
3 sets / 15 reps seated lat pulls 30 lbs
row machine 4 minutes
3 sets 25 little jacks, 25 toe touches, run up & down flight of stairs
25 seesaw squats

Thurs 3/5 -

Masala Banghra dance workout class

Fri 3/6 - REST

Sat 3/7 & Sun 3/8- the start of the flu :(

Training - week 8

Mon 2/23 -

15 minutes bike

100 crunches on the ball

100 side crunches

2 sets / 15 reps skull crusher 15 lbs bar

2 sets / 15 reps chest press 15 lbs bar

2 sets / 15 reps lat pulls / delt pull / over head pres 40 lbs

Tues 2/24 -

45 minute spin class, strength class

Wed 2/25-

2 sets / 15 reps knee ins capt chair
2 sets / 20 seconds bike capt chair
3 sets / 15 reps seated core machine 40 lbs
1 minute little jacks
2 sets / 15 reps sumo deadlifts 15 lb bar
2 sets / 15 reps over head press 10 dumbbells each
40 sit ups on bench
30 little jacks
2 sets / 15 reps push ups on half balance ball
2 sets / 20 seconds plank on ball
2 sets / 20 reps sit ups on ball
20 little jacks
3 sets / 20 reps chest press / squatting rows with med width ropes
3 minutes sprinting on spin bike
3 sets / 15 reps arm extensions 10 lb
3 sets / 15 reps dead lifts 10 lbs
20 little jacks
20 medicine ball throws
10 jogs around studio with 10 sprints across
30 little jacks

Thurs 2/26 -

Masala Banghra cardio dance class

Fri 2/27- REST

Sat 2/28 & Sun 3/1 - Skipped

Training - week 7

Mon 2/16 - presidents day, spent day with family …. it’s a mental workout

Tues 2/17 -

45 minutes treadmill 4.5 mph

Wed 2/18 -

Charity board meeting

Thurs 2/19- TRAINER
130 toe touches
3 sets / 15 reps squats w/15 lb bar
3 sets / 15 reps squats w/ front arm raises 5 lb
2 sets / 15 reps dead lifts w/ 15 bar
3 sets / 15 sets side to side  toe touches
2 sets / 15 reps bicep curls (20 lbs)
2 sets / 15 reps arm ext 30 lbs
2 sets / 15 reps benched sit ups
2 sets / 15 reps benched sit ups with 2 kg ball
15 side to side sit ups
3 sets / 15 reps benched chest press 10 lb
3 sets / 15 reps medicine ball slams 10kg ball with running up and down stairs in between
15 reps tricep curls with ball with running up and down stairs in bet
15 reps sumo deadlifts w/bar with running up and down stairs in bet
5 minutes sprint on spin bike
3 sets / 15 reps delt pulls 30 lbs

3 sets / 15 reps overhead pulls 30-lbs
12 jogging around studio / 2 walks
2 push ups with 15 second plank hold

Fri 2/20- REST

Sat 2/21 -

35 minutes level 10 arc trainer

60 sit ups on the elevated bench

3 sets / 21 reps bicep curls 12 lbs

3 sets / 15 reps hip abductor (both machines) 40 lbs

Sun 2/23 - 12 mile walk from Penn Station to South St Seaport

Training - week 6

Mon 2/9 -

Since I haven’t updated this in a while… I went to the gym I just don’t recall what I did there….

Tues 2/10- Wed 2/11 -

Commitments couldn’t get to the gym

Thurs 2/12 - TRAINER

aka, I made up for the lack of working out….

3 sets /15 reps squats to raised platform with 8 lb over head ball lift and 20 cherry pickers between each set
2 sets / 15 reps assisted push ups on half ball
30 second plank, bridge, leg lift bridge on half ball
3 sets / 15 reps overhead presses w/graduated weighted bars 10-15-18 lbs with running up and down flights of stairs bet each set (25 steps each way)
3 sets - bicep 21s - w/graduated weighted bars 10-15-18 lbs with running up and down flights of stairs bet each set (25 steps each way)
2 sets / 25 reps seated abs machine with 40 lbs with  20 side to side toes touches
3 sets / 15 reps lat pulls 30 lbs total
3 sets / 15 reps knee ins at capts chair
3 sets / 15 reps on ball 7.5 weights chest press
3 sets / 15 reps on ball 10 lb bar skull crushers
50 sit ups on the raised bench

Fri 2/13 - REST (see reason above)

Sat 2/14-Happy v-day

Level 10 arctrainer 45 mins

60 elevated bench situps

100 crunches on the ball

3 sets / 15 rep squats

30 second plank

3 sets / 15 rep chest press 30 lbs

3 sets / 15 rep bicep curls 20 lbs

Sun 2/15 -

25 minutes arc trainer level 6
60 sit ups on the elevated bench
3 sets / 15 reps chest press (30 lbs)
100 side to side crunches
3 sets / 15 reps squats with 18 lb bar
3 sets / 15 reps bicep curls w/ 18 lb bar

Training - week 5

Sun 2/1 -

Treadmill 30 minutes 1.5 miles

Mon 2/2 -

Treadmill 30 minutes - 4.2 mph

Elliptical 30 minutes - level 5

3 sets / 15 reps pull downs (15 lbs)

3 sets / 15 reps bicep curls (15 lbs)

3 sets / 15  reps chest presses (15 lbs)

100 crunches on the ball

Tues 2/3 -

Treadmill 5k loop - 47 minutes

Wed 2/4 -

Elliptical 30 minutes level 6

100 crunches on the ball

Thurs 2/5 - REST

Fri 2/6 - REST

Sat 2/7 -

Arc trainer 30 minutes- level 7

60 elevated sit ups

Sun 2/8 -

Treadmill 30 minutes

Training - week 4

Mon 1/ 26 -
Biking 30 minute sprint

Tues 1/27 - trainer
2 sets / 20 reps squats with medicine ball overhead
2 sets / 20 reps cherry pickers
2 sets / 20 reps medicine ball slams from platform with stair climbs in between each set
2 sets / 20 reps bridge lifts, crunches on the ball and side twists with ball
30 second hold plank
30 second hold bridge
2 sets / 20 reps crunches on raised bench
5 stair climbs with cherry pickers or jogs in between
2 set / 20 reps squats with weighted bar
2 set / 20 reps biceps (15 lbs)
2 set / 20 reps triceps curls (15 lbs)
2 set / 20 reps  seated lat pulls 40 lbs.

Wed 1/28 - REST

Thurs 1/29 -
Basic Yoga class 45 minutes
Core Strength yoga 1 hour

Fri 1/30 -
Iyengar yoga 1 hour

Sat 1/31 - REST

Training - week 3

Mon 1/19/09 -

Flight to Miami (carried a 2-yr old nephew and luggage, that counts right?)

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Tues 1/20/09-

Fast paced walk from hotel to Bel Harbor Jetty, according to map quest it’s about 5 miles each way- 10 miles, time 2 hrs

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Wed 1/21/09-

Cold snap weather down to the 50s no walking outdoors

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Thurs 1/22/09-

10 mile brisk walk - time 1 hr 40 min

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Fri 1/23/09-

10 mile brisk walk, with some jogging - time 1 hr 20 minutes

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Sat 1/24/09-

10 mile brisk walk, with some jogging - time 1 hr 30 minutes

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Sun 1/25/09 -

Back in NYC (weight loss to date, 9 lbs)

Training - week 2

Sat 1/10/09 -

Yoga- 45 minutes

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Sun 1/11/09 -

25 minutes elliptical - level 5

2 sets / 16 reps - squats

2 sets / 16 reps - holding squats with side twists

2 sets / 16 reps - lunges

30 minutes archtrainer - level 10

100 crunches on the ball

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Mon 1/12/09 -

25 minutes - split panel treadmill

100 crunches on the ball

100 crunches side to side

3 sets / 15 reps - bicep extension (20 lbs.)

3 sets / 15 reps - leg extensions (35 lbs.)

3 sets / 15 reps - seated lat pull (30 lbs.)

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Tues 1/13/09-

charity board meeting, skipped gym

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Wed 1/14/09-

Trainer- 1 hour session

(Sorry I haven’t updated in a week and can’t give an exact and accurate run down)

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Thurs 1/15/09-

Treadmill 30 minutes

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Fri 1/16/09-

Treadmill 40 minutes 3.2 mph with level 2 incline

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Sat 1/17/09-

shoulder injury, no workout

(I skimped on my stretches and have learned my lesson all too well)

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Sun 1/18/09 -

Shoulder injury, resting