Two-pack and some chocolate-covered raisins

I ran around the lagoon, then ran as fast as I could up International Blvd. and walked back 3 times and walked back to the office.

5 min. warm-up
1 min. at 950, 2 min. moderate
1 min. at 1000+, 2 min. moderate
1 min. at 1000+, 2 min. moderate
1 min at 920, 2 min. mod.
5 min. cool down

Warm up
(60 sec. rest between sets)
A Deadlifts: 2 x 15 with 80 lbs.
B1 Dumbbell shoulder press: 2 x 15 with 15-lb. dbs
B2 Wide-grip lat pulldown: 2 x 15 with 44 lbs.
C1 Lunge: 2 x 15 with 15-lb. dbs.
C2 Swissball crunch: 1 x 8 with 25-lb. db, 1 x 16 with 22-lb. plate

Warm up
(60 sec. rest between each set)
A1 Squat: 2 x 15 with 61 lbs.
B1 Push-ups: 2 x 15
B2 Dumbbell Bent-over Row: 2 x 15 with 40 lbs.
C1 Dumbbell Step-ups: 2 x 15 with 40-lbs.
C2 Prone jackknife: 2 x 8

Comments: I started the New Rules of Lifting for Women today. We’ll see how it goes.

Cathe’s Step Blast (55 min.)

4DS Bootcamp and Kickbox cardios (~ 60 min.)

Warm up: 10 min. aerobics
Deadlifts: 3 x 8 with 90 lbs.
One-arm row: 3 x 8 with 45 lbs.
Incline bicep curls (bicep): 3 x 8 with 15-lb. db
Pull ups: 8

Tracey Staehle High Intensity Step Mix (~ 30 min.)
Criss Cross Cardio ( ~ 40 min.)

Comments: I’m learning both videos.

Warm up: Staehle step
Bench Press: 5 x 5 with 67-lb. barbell (2, 11-lb. plates)
Standing shoulder press: 3 x 8 with 30 sec. hold at end of set, barbell only
Lying dumbbell flys: 2 x 8, 1 x 5, 1 x 3 with 27.5-lb. dbs
Full contact twist: 3 x 8 with 77 lbs. (barbell plus 33-lb. plate)
Turkish getups: 5 x 1 each side with 25-lb. db

Comments: Do shoulder presses as your first exercise for easier set up.

Warm up: 5 min. row
Squats: 5 x 5 with 94.5-lbs.
Lunges: 3 x 8 with 32.5-lb. dbs
Calf raises: 3 x 8 with 45-lb. db
Leg lifts on tower: 3 x 16