November 1 – 7
M-
T-
W-
Th- Total Body Class
F-
S-
S-
August , 9- 14
M- Rest
T- Trainer
W- Yoga Class
Th- Trainer AM/ 1.8 miles run PM
F- 9.7 miles Bike
S-
S-
August, 1 – 8
M- Canoe on River 2 hours
T- Trainer
W- 30 min laps in the pool
Th- Trainer
Fri- Rest
S- 2 mile Run/ 5 mile Bike/ 1 mile swim
S- Rest
July 25 – July 31
M- Rest
Tu- Trainer
W- Rest
Th-Trainer
Fri- Treadmill Run 5min run/3min walk X 3= 2 miles
S- Treadmill Run 5min run/ 3min walk x 3 = 2 miles
S- AM -Zumba Class & PM- Run Treadmill 6,5,4,3,2,1 = 3 miles
July 18- July 24
M- Rest
T- Trainer
W- Yoga DVD
T- Trainer
F- Golf Tournament
S- Rest
S- Rest
July 11- July 17
M- Rest
Tue- Trainer
Wed- Yoga Class
Thur- AM Trainer PM- 5 mile walk
Fri- 3 miles Lake park
Sat- Rest
Sun-Rest -camping
July 4- July 10
M- Rest
T- Rest
W- Yoga Class
T- Trainer
F- Treadmill- 30min 3run/3walk
S- Rest
S- Treadmill 2miles, 32 min – Run 5mins X2
June 27 – July 3 2011
M- Kayak (vacation)
T- Golf, swim, Paddleboard
W- Rest
T- Trainer
F-34 min treadmill 3run/3walk
S- Trainer 7:00am
S-Weight train Class (Body Pump)
June 20 – 26 2011
M- Train w/ Jef
T- Rest
W- Yoga DVD PM
T- AM Train w/ Jef & PM 30min Treadmill
F- AM 30min treadmill
S- PM 4.21 mile walk
S-AM Zumba Class & PM run at lake park – 3 loops
I don’t like that I changed the format here so I am going back to the old format with weeks Mon- Sun
June 19, 2011- 35min walk 2miles 130HR
June 17, 2011- Heart Rate – 60min Walk 130HR
June 16, 2011- Trainer Day 4
June 15, 2011 – 25min Run- 2run/3walk intervals
June 14, 2011 – Trainer Day 3
June 13, 2011 – Cardio Kick Box Class
June 12, 2011 – Zumba Class / 18 holes of Golf w/ Mom & Dad
June 11,2001- PM Yoga DVD
June 10, 2011 -AM 5K train 2minrun/3min walk 30 minutes
June 9, 2011- AM – Trainer Day 2 (Before Picture)
June 8, 2011- AM- 30min jog/walk PM- Yoga Class
June 7, 2011- AM – Work out with Trainer Jef
June 5, 2011- AM- 2.5 mile Jog outside
June 3, 2011 – PM Treadmill Run walk 1min intervals 30mins
June 2, 2011 – PM Fitness Assessment with new Personal Trainer at XCore Fitness Worcester 214
June 1, 2011 – AM 1 Hour Walk on Treadmill
May 26, 2011- AM- 30min 5k training run
May 25, 2011- Yoga Class
NO WORK OUTS! 
DOCTORS ORDERS!
April 30, 2011- 1 mile walk with Penny
April 29, 2011- 1.5 mile park walk, 45min PM yoga DVD
April 26, 2011 – 39min walk arms w/ 10 pound weights
April 11 – April 17 2011
M- rest
T-rest
W-rest
T-
F-
S-
S-
April 4- April 10 2011
Monday- Walk Penny
Tuesday- Rest
Wednesday- Yoga
Thursday- NA
Friday-NA
Saturday- Rest
Sunday-Rest
March 30 – April 4th 2011
Wed - yoga class
Thur- 30min treadmill
Friday- Rest
Sat-29 minute outside walk w/ penny
Sun- Lake Park 2 miles
March 13 – March 20, 2011 (OK GOAL~ Mon,Wed, Fri this week)
Monday- 30min treamill short set of arms with 20lbs
Tue-
Wed-
Thur-
Fri-
Sat-
Sunday-
March 7 – March 12, 2011
Monday- Rest
Tuesday-Rest
Wednesday-
February 29 – March 6, 2011
Mon- Lazy
Tue- Ass
Wed- Shit
Thursday- Show
Friday- ok- WTF
Saturday- There’s always tommorow!
Sunday-
February 21 – February 27, 2010
Monday- Rest
Tuesday- Rest
Wednesday- Rest
Thursday- 45 min treadmill
Friday- 10 Minute warm up Eliptical Weight traning’ HPF Day #7
Saturday-rest
Sunday- rest
Februaruy 14 – Feruary 20, 2011
Monday- 30min treadmill 30min Weight train Day #6
Tuesday- Rest
Wednesday- 20 minutes treadmill
Thursday- Zumba 10 min Precor/5 min Arc trainer/15 min Bike = 30min
Friday- Rest
Saturday- Rest
Sunday-3 mile treadmill 46minutes
February 7 – February 13, 2011
Monday- Rest
Tuesday- 45min Treadmill/5 min Stair Master/10min Bike = 1 hour
Wednesday- (1)45 min AM Yoga DVD 30min Treadmill = 1hour 15min
Thursday- (2) 10 min Yoga Excersice TV, 1 Hour Zumba Class
Friday- (3)10 min E. TV. Yoga, 30 minute treadmill
Saturday- (4)- 30 min PM yoga
Sunday- (5) -rest
January 31 – February 6, 2011
Monday- Rest
Tuesday- 40 min Yoga DVD
Wednesday- 30minute Treadmill
Thursday- Rest
Friday- No workout- Dr. orders
Saturday- No workout, Tired & Grumpy
Sunday- No Workout (what a shit week)
January 24 – January 30,2011
Monday- Rest
Tuesday- 45 Min Treadmill
Wednesday- 30 min Treadmill & 30 min HPF Day 5 workout = 1 hour
Thursday- 1Hour Zumba Class
Friday- 1 Hour Yoga Class
Saturday- 15 min treadmill & 15 min eliptical = 30min
Sunday- Zumba + 1 hour
January 17 – January 23, 2011
Monday- 25 min treadmill & 35 min Hot Point Fitness Day 3= 1 hour
Tuesday- Rest (sick)
Wednesday- Yoga Class 1 Hour
Thurdsay- 30min Treadmill & 30 min Yoga DVD 1 hour
Friday- 30 minute Treamill Warm up & 30 min Day 4 Hot Point Fitness Weight= 1 hour
Saturday- Rest
Sunday- 30 minutes sledding
January 10 – January 16, 2011
Monday- 45 minutes Treadmill
Tuesday- rest
Wednesday- 20min treadmill, 20 min eliptical, 20 min bike= 1 hour
Thursday- 30 min Treadmill speed and hills/30 min weights Day 2 Hot Point Fitness =1 hour
Friday- Rest
Saturday- 4 miles treadmill=1 hour
Sunday- Rest
January 3 – January 9, 2011
Monday -Rest
Tuesday- 45 min treadmill hills
Wednesday-Treadmill 35 mins/weight arms and back 15 min/15 minute outside walk
Thursday- Zumba Class 1 hour
Friday- Rest
Saturday- Treadmill 45 min
Sunday- 5 min eliptical warm up, 30 min free weights, 15 mintues Bike, 10 min treamill = 1 hour
December 27 – January 2, 2011
Monday- Rest
Tuesday-Rest
wednesday- 3 miles treadmill
Thursday-Rest
Friday - 20 min walk outside
Saturday- HAPPY NEW YEAR- 30 min walk on treadmill/ 20 min walk outside 1 mile
Sunday- walk 1 mile outside
December 20 - December 26, 2010
Monday- Rest
Tuesday-3miles/48 mins
Wednesday- 1 mile warm up
Stability Ball Exercises
-
Lower back extensions
-
Incline Dumbell Chest Press
-
Squat with overheads
-
Crunch on Ball
-
Dumbell Chest Press laying on ball
-
Dumbell Bent Over Row w/ ball
-
Side crunch on Ball
-
Shoulder Overhead Press sitting on Ball
Thursday- 2 mile treadmill walk
Friday- 15 min Bike, 15 min treadmill, 15 min Eliptical
Saturday- Christmas
Sunday- Rest
December 13 – December 19, 2010
Monday- 1 Hour Treadmill 3.31 miles
Super Sets: 12reps /3 set~ 12lb dumbbell
-
Shrugs
-
Alternating curls
-
Shoulder Press
-
Overhead triceps (20lb dumbbell)
Tuesday – 20 Mins Elliptical / level 5 & 30 mins PM Yoga DVD
Supersets:12 reps/2 sets
-
Prisoner squats
-
Plea Squats
-
Machine Leg Extensions
-
Machine Leg curls
Wednesday- 4 Mile Treadmill/Run Walk 56minutes (7 straight minutes)
Thursday- Zumba Class
Friday- 1 Hour Ice Skating @ Ice Rink
Saturday-Shopping! Rest
Sunday- Rest
December 6 – December 12, 2010
Monday- Quick @ home weights 30 minutes Arms & Squats
Tuesday -30 minutes Treadmill
Wednesday- 2.5 miles Treadmill/43min
Thursday -3.1 miles/ 42 minutes
Friday- Yoga Class
Saturday- Rest
Sunday- Rest
November 28 – December 5 2010
Monday- 3 Mile Walk Treadmill/53 minutes
Tuesday- Rest
Wednesday-30 min Treadmill/ 1.75miles
Thursday- Zumba Class
Friday- Rest
Saturday- 1 miles warm up
3 sets of 12 Reps Each: 10 lb Dumbbells
- Flat dumbbell Press on Ball
- Seated dumbbell Press
- Incline Flies
- Lat Raises
- dumbbell Curls
- Bent over rear Delt Raises
- Dips on Bench
- Tricep Pushdown machine
- Pec Dec Machine
- Shoulder press
- Lat pull down machine
Sunday- 3 mile walk/ run 47minutes
November 22 – November 28 2010
Monday- Rest
Tuesday- 30 min Treadmill
Wednesday- Rest
Thursday- Stow Thanksgiving 5K~ 43minutes
Friday- Hangover Rest
Saturday- 1mile warm up/ Timed interval training
-
Prisoner Squats with Knee up – 60 sec
-
Kneeling pushup – 30 sec
-
jump rope skips with knee – 60 sec
-
Burpees with jump- 30sec
-
Side Lounge with touch down- 60 sec
-
Mountain Climbers- 30 secs
-
Leg Raises- 60 sec
-
side jump squats- 30 sec
2 x’s through (Fat burn whole body work out)
Sunday- Lazy Day
November 15 – November 21 2010
Monday- Hike in NH To Georgian Falls
Tuesday-Rest
Wednesday-Rest
Thursday- 3.1 Miles treadmill 43:49
Friday- Yoga Class
Saturday- 1 mile warm up/ Strength Training Back & Legs ~12 reps/3 sets
-
walking lunges
-
step up with dumbbells
-
Lat Pull Downs
-
Back Extensions
-
Bulgarian Split Squats
-
Single Point dumbbell Row
-
Single Leg Dead Lift
-
dumbbell Dead Lift
-
Rear Delt Fly
-
5min Cool Down
Sunday- 10min Elliptical, 10 min Treadmill, 10 min Bike
