cardio~
10 min uphill
10 min jog
5 min speed walk
I hate the treadmill…I need to find something better to do indoors for my cardio…
I’m not a fan of the treadmill either, but I like running up and down stairs
x2 to what Nadia said. I love stair running.
Stairs!! Sounds very very ambitious, lol!! I would try it but I only have 6 in my house and also risk falling down them and killing myself with all of my awesome co-ordination skillz XD!!
Weights~ PUSH!
Jmp Squats
3x65
3x75
3x75
3x75
Front Squats
6x125
4x135
3x145
2x150
Push Press
6x95
4x105
3x105
2x110
Clapping Pushups
6
6
6
6
Cardio~
5 min warm up
sprint 30 sec, jump on the side rails for 30 sec. Repeat X10
5 min cool down
Lol, those sure passed the treadmill time!
Weigh in~ 127. So I am one pound above where I was when I stopped my round of PSMF.
Keep on keeping on, lol!
This week I plan to have two days of heavy lifting (today was one) and one day of plyo’s…I am super sore today, dont seem to be recovering so well so I figure this might be a good plan to change things up and let my body rest a bit. I found some awesome exercises that I cant wait to try 
I love clapping push-ups - and your new avi. What a wonderful back you have!
Love the new avi!!
If you die from falling off of 6 steps…
I have like, 18 I think?, and one day (I was feeling EXTRA lazy) I just decided to roll down the steps instead of walk. And I’m still alive, and there’s nothing wrong with me! twitch
Great work, can’t wait to see your new exercises.
Lol when i read the title of this i thought it was about food… good work btw
The new avi is great. the clapping pushup is a veteran movement, oh and Front squats…oh my… Nice work!
lovely back!
I love clapping pushups and plyo pushups. They make me feel awesome. Here is a video for ya!
dang. behind the back? that’s awesome.
Laststand~ thanks so much And they were fun!! Nice change
Nikki~ I had to laugh at the mental pic that gave me! HAH! Maybe I will try that this morn…I am soo sleepy! The kids would think I finally lost the last of it XD
Marzuok~ lol, not much food in here these days 
Thanks for stopping in!
timmyo~ Thanks! I should have tried for a bit more weight, I still had a bit to give yet…oh well next time!!
N~ thanks lovely lady As is yours!!
N8tive~ those are insane!! LOL I could see myself not being quick enough and ding a face plant!! XD you ROCK!!
Awesome vid girl!!
Arachne~ She’s crazy eh? In the good way tho!!
Karate last night~
First half of the class was gaits second half was weapons…
Rest day today!!
So I lied about the rest day, lol
Cardio~
5 min warm up
20 min jog level 4.7 (lol, not 4.5 yet not 5)
30 sec. sprint 30 sec. rest on the rails X5
5 min cool down
Bell Canada called as I was getting off the treadmill all out of breath, lol, poor guy must have wondered! lol
[quote]coyotegal wrote:
Karate last night~
First half of the class was gaits second half was weapons…
Rest day today!! [/quote]
What are gaits?
Gaits are movements that allow you to effectively get out of the way of an attacker and set you up into such a position that you can strike back.
Basic gait practice is just getting out of the way by moving either to the diagonals or to the sides or just a redirection of your body (kinda like making your body a door and swinging it but staying in one spot)
Next would be using arms and hands as well as moving your body out of the way in order to redirect force, and final is adding a strike (punch, kick, ridge hand etc.) and a take down if you want.
You’ll laugh harder if you saw my mom’s face when I reached the bottom of the steps 
LOL at the “rest day… okay I lied about the rest day”
I’m not quick enough for those push-ups either. But they’re very G.
[quote]coyotegal wrote:
So I lied about the rest day, lol
Cardio~
5 min warm up
20 min jog level 4.7 (lol, not 4.5 yet not 5)
30 sec. sprint 30 sec. rest on the rails X5
5 min cool down
Bell Canada called as I was getting off the treadmill all out of breath, lol, poor guy must have wondered! lol[/quote]
Active resting??? Maybe!
Lol, maybe!!
Fasted Cardio…
30 min of intervals:
1 min level 4
2 min level 5-5.5
1 min level 4
2 min level 6-6.5
Repeat, repeat, repeat
I am actually really starting to enjoy morning cardio…it seems my day starts on a much happier note
now that i have some rhythm going on with it I will plan for 3 fasted sessions a week lasting no more then 20-30 min and sprints after my 2 heavy weights days.
Tonight will be plyos and abs…I am still farting around with how to format it…
Complete 2 circuits of the following…
Side to side ankle hops (as wide as you can go) 15 ea. Leg
Explosive squat jumps 15
High knees 30
Depth jumps 15 (from bench) (you come down off the bench and as soon as your feet hit the ground explode up)
Jumping lunges on bench 15 ea. Leg
Dynamic deep lunge with a high kick 15 ea. Leg
Stability ball knees ins from bench
Rest 2 min and repeat.
Doesnt look like much but it was killer on my quads!
Didn’t really feel balanced tho…anyone have any thoughts or ideas?
Happy Friday