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AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
5/25/16 9:53 P

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emoticon

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
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AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
5/22/16 6:05 P

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14.25 miles emoticon

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
5/16/16 9:58 A

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emoticon

I did gardening and mowing mostly, but I did get in some kettlebell swings, cleans, jerks, and snatches.

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
5/15/16 10:30 P

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emoticon 22 Minute Walk before Church
emoticon 50 Minute Recumbent Bike after Lunch
emoticon 24 Minute Walk after Dinner

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
5/14/16 10:12 A

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emoticon Day 3 of Week Three of my 5K Training Plan. My pace has improved, but my knees still Hate Me. They are getting better, I think.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
5/12/16 9:36 A

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ditto emoticon

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
4/30/16 8:56 P

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emoticon cardio and kettlebells

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
4/27/16 2:46 P

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Burpees and kettlebells, with a 1 rep max deadlift.

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
4/17/16 4:03 P

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18 miles emoticon

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
4/15/16 5:18 P

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60 minutes upper body, burpees, and kettlebells

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
3/2/16 12:24 A

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emoticon 30 Minutes Recumbent Bike

30 Dips
30 Crunches
Two 60 Second Planks

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
1/24/16 11:44 P

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emoticon 45 Minutes Leslie Sansone DVDs
emoticon 50 Minutes Treadmill

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
1/17/16 7:15 P

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emoticon 50 Minutes, 2.6 Miles on the Treadmill
emoticon Even with the Frigid Weather we've been having lately, with Leslie Sansone's I've been averaging 14,000 - 16,000 Steps a Day.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
12/9/15 2:41 A

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emoticon 50 Minutes Leslie Sansone DVD
emoticon 25 Minutes Billy Blanks BootCamp DVD
emoticon 50 Minutes Recumbent Bike
emoticon 25 Push Ups, from the knees

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
12/6/15 11:17 P

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emoticon 55 Minute Walk around Our Neighborhood
emoticon 25 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
12/6/15 12:24 A

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emoticon 55 Minutes Treadmill
emoticon 30 Minutes Strength Training @ Home
emoticon 20 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
12/4/15 12:51 A

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emoticon 50 Minutes Boosted Walking with Leslie Sansone
emoticon 20 Minutes Evening Mile with Leslie Sansone
emoticon 50 Minutes Recumbent Bike

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
12/1/15 2:21 A

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Monday, November 30

emoticon 50 Minutes Treadmill
emoticon 40 Minutes Leslie Sansone, Walk The Walk DVD

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/28/15 12:20 A

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emoticon 4 Walks with Leslie Sansone=
90 Minutes & 4.37 Miles

emoticon I ordered a new Leslie Sansone DVD-- The Evening Mile Plus Legs

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/26/15 1:14 A

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Wednesday, November 25

emoticon 75 Minutes= Three Walks with Leslie Sansone

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/25/15 1:17 A

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Tuesday, November 24

emoticon 30 Minutes WATPs Video
emoticon 50 Minutes Recumbent Bike, last 20 Minutes with Tabata Intervals
emoticon 40 Minutes Leslie Sansone Boosted Walking Video

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/22/15 10:32 A

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emoticon Saturday, November 21

Annual Chill Your Cheeks 5K -- opens the Christmas Display/Lights at the City Park.
I almost didn't go due to the Temperature ( near Freezing ) and predicted Wind Chills around 20 degrees. At the last minute the wind died down and I decided to go for it.
emoticon I completed the course in 51 Minutes, 2 Minutes faster than Last Year.

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/19/15 11:55 A

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Wednesday, November 18

emoticon 55 Minutes Treadmill, with Intervals
emoticon 60 Minutes GoldsFit Class
emoticon 10 Minutes Treadmill, No Intervals

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/18/15 10:01 A

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Yesterday

emoticon 50 Minutes Recumbent Bike
emoticon 40 Minutes Leslie Sansone DVD
emoticon 20 Minute Walk to 7-11 for Coffee

emoticon 15 Minutes Leslie Sansone DVD (actually just pacing up and down the hallway to get in the last .10 of Today's 5K!)

Edited by: LJCANNON at: 11/18/2015 (10:02)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/15/15 12:51 A

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emoticon 50 Minute Walk to Wal Mart, carried Groceries home
emoticon 25 Minutes Strength Training @ Home
emoticon 15 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
AKASHAREBEAR's Photo AKASHAREBEAR Posts: 2,489
11/8/15 5:15 P

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2 mile power walk and 300 swings.

Sore today, strong tomorrow!

Sharon


 current weight: 128.0 
 
135
131.25
127.5
123.75
120
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
11/2/15 11:30 P

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emoticon 70 Minutes Leslie Sansone DVD
emoticon 20 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/24/15 12:28 A

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emoticon 50 Minutes, 3.13 Miles
emoticon 15 Minutes Jessica Smith DVD
emoticon 10 Minutes Leslie Sansone Boosted Walking
emoticon 15 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/22/15 2:55 P

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Wednesday, October 21

emoticon 50 Minutes Treadmill= 3.12 Miles
emoticon 15 Minutes Leslie Sansone = .73 Miles

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/20/15 7:08 P

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emoticon 50 Minutes Treadmill
emoticon 40 Minutes WATPs Videos
emoticon 27 Minutes 3 SparkPeople Videos

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/18/15 12:31 A

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emoticon 60 Minutes Treadmill
emoticon 20 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/16/15 10:15 P

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emoticon 30 Minutes Treadmill
emoticon 30 Minutes WATPs
emoticon 20 Minutes Pacing At Work
emoticon Walk To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/15/15 11:55 P

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emoticon 20 Minutes SparkPeople Videos
emoticon 30 Minutes Recumbent Bike
emoticon 15 Minutes SparkPeople Video
emoticon 15 Minutes Walking To 7-11

Edited by: LJCANNON at: 10/15/2015 (23:56)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/15/15 10:19 P

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WEDNESDAY, October 14

emoticon 50 Minutes, 3.14 Miles
emoticon 60 Minutes GoldsFit Class

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/11/15 10:50 A

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emoticon Last morning at the Hotel celebrating DH 's 40th Class Reunion. Will be driving home (about 2 hours) before noon.
emoticon I have used the Hotel Treadmill Three times, and hopefully got at least a 5K each time. I usually take the Treadmill Mileage over my Pedometer, but I'm not sure I believe the Mileage on the Treadmill Readout, it seemed very Low. I know how Fast it "Felt" like I was walking, and I know how my Legs Feel! I'm anxious to see what my Pedometer says when I get home and can sync it with my Computer.

Edited by: LJCANNON at: 10/15/2015 (22:16)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/9/15 12:59 A

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emoticon 40 Minutes Recumbent Bike, with Tabata Intervals
emoticon 20 Minutes Walking To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/7/15 9:18 P

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WEDNESDAY, October 7

emoticon 50 Minutes with my Friend early this morning = 3.10 Miles
emoticon 20 Minutes for the Steps and Spark Fitness Minutes
before my GoldsFit Class = 1.13 Miles

emoticon 60 Minutes GoldsFit Class
WARM UP:
Posterior Chain Activation Coaching:
10 1 Leg DL Right (44/26)
10 1 Leg DL Left (44/26)
10 DLHP (53/35)
10 H2H Swings (53/35)
10 Alternating Long Cycle High Pulls (44/26)
X3 ROUNDS

SKILL/STRENGTH:
Teach Long Cycle Kettlebell Snatches
5 Minutes to find 10RM Long Cycle KB Snatch

TRAINING:
20 Minute EMOM:
Minute 1: Suitcase Deadlift
Minute 2: One Arm Ring Row Left
Minute 3: One Arm Ring Row Right
Minute 4: Light Long Cycle Snatch Left
Minute 5: Light Long Cycle Snatch Right

AFTERBURNER:
8 Round Tabata of 1 Arm Weighted Sit Ups



Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/7/15 1:16 A

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TUESDAY, October 6

emoticon 40 Minutes Recumbent Bike with 30 Minutes of Tabata Intervals
emoticon 15 Minutes Jessica Smith FitIn15 Body Weight Basics
emoticon 15 Minutes Walking To 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
10/6/15 3:44 A

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emoticon MONDAY, October 5

50 Minutes Treadmill, 3.10 Miles
18 Minutes SparkPeople Strength / Cardio Workout Videos
52 Minutes Leslie Sansone DVD at Work

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


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10/4/15 10:39 P

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SUNDAY, October 4

WARM UP:
200 Meter Run
500 Meter Row

SKILL/STRENGTH
... 10 Minute EMOM
1) GTO - AHAP 40 Seconds
2) Wall Sit with Weight Overhead
...35 Seconds
3) Air Squats - 30 Seconds

TRAINING - 4 Rounds For Time ...

Go as quickly as possible from one Exercise to next.
No Rest until the end.

... 10 Goblet Squats, Heavy
... 15 Thrusters
... 12 Wall Balls
... 30 AB Mat Sit Ups
... 10 Kettlebell Deadlifts, Heavy

(My Time: 15:33)


Stretching

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
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10/3/15 12:39 A

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emoticon 30 Minutes, 1.86 Miles
emoticon 45 Minutes WATPs DVD, 2.18 Miles
emoticon 60 Minutes GoldsFit Strength Training Class

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
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9/29/15 2:11 A

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MONDAY, September 28

emoticon 50 Minutes Treadmill, 3.14 Miles
25 Minutes Leslie Sansone DVD
25 Minutes WATPs DVD
25 Minutes Jessica Smith Cardio Boot Camp

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
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131.25
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Posts: 29,338
9/27/15 12:00 A

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emoticon 60 Minutes, 3.67 Miles
emoticon 20 Minute Walk to 7-11

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
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9/26/15 12:53 A

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emoticon 50 Minutes Treadmill, 3.16 Miles
emoticon 30 Minutes WATPs DVD
emoticon 20 Minute Walk to 7-11

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
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9/23/15 9:46 P

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emoticon
WEDNESDAY : SEPTEMBER 23RD
Heavy Pull/Volume Hinge

WARM UP:
Glute and Hamstrings SMR
then…
7 Minute AMRAP:
5 Single Leg DL Right
5 Single Leg DL Left
10 Deadlifts
10 Single Arm Swings Right
10 Single Arm Swings Left

SKILL/STRENGTH:
5 Minutes to find 3RM Weighted Pull Up
Teach

TRAINING:
6-10 AHAP DLHP
REST 15 SECONDS
30s Long Cycle DLHP Left (44/26)
REST 15 SECONDS
30s Long Cycle DLHP Right (44/26)
REST 15 SECONDS
200 M Run/Row
REST 2 MINUTES
X4 ROUNDS

AFTERBURNER:
Time Allowed AMRAP:
10 Reverse Scorpions
10 Walking High Kicks
10 Divebomber Push Ups
10 Coach Choice Dynamic Stretch


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
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9/4/15 9:37 A

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swings, cleans and deadlifts for strength, followed up with some jumping jacks for some cardio.



Sore today, strong tomorrow!

Sharon


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8/27/15 9:44 P

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emoticon 30 Minutes Leslie Sansone
emoticon 30 Minutes Recumbent Bike
emoticon 30 Minute Walk to 7-11


emoticon I am in Awe of your Kettlebell Swings!! I can't imagine doing so many!!

Edited by: LJCANNON at: 8/27/2015 (21:46)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
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8/27/15 8:06 P

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50 minutes emoticon

300 emoticon

Sore today, strong tomorrow!

Sharon


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8/23/15 8:14 P

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18 miles emoticon

And 320 emoticon

Sore today, strong tomorrow!

Sharon


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8/22/15 1:38 P

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emoticon 30 Minute Walk with Dad

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


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8/10/15 3:59 P

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I am hoping to get in a kickboxing class and a short, but heavy kettlebell workout tonight after work.

Sore today, strong tomorrow!

Sharon


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7/31/15 10:14 P

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emoticon

Sore today, strong tomorrow!

Sharon


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7/28/15 6:07 A

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emoticon Mowing The Lawn -- 71 Minutes

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


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emoticon
Too bad Running Errands and Driving don't count as Fitness Minutes, LOL!!

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


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7/25/15 2:47 P

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emoticon
Heavy Duty cleaning and preparing Classroom for the New Year

Whether you think you can or you think you can't, you are probably right!

Maxynne
Oklahoma/Texas State Line
Central Time Zone
BLC Black Panther Team
Blue Team


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7/16/15 10:32 A

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I have a 5k planned and then a kettlebell workout on my agenda. I have had a few days off and am ready to go. emoticon emoticon

Sore today, strong tomorrow!

Sharon


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7/2/15 11:27 P

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emoticon Recumbent Bike, 60 Minutes, 15.17 Miles

emoticon THURSDAY : JULY 2ND

WARM UP:
10 Light Single Leg DL - R (35/26)
10 Light Single Leg DL - L (35/26)
10 Inch Worms
X3 ROUNDS


SKILL/STRENGTH:
8-10 Dual Suitcase Deadlifts (As Heavy As possible)
Max Rep Supine Ring Rows

REST 60 SECONDS
X4 ROUNDS

TRAINING:
4 Rounds for Time:
20 Step Ups (24/20)
20 DB Snatches (50/35)
Run 400 Meters
REST 1 MINUTE

AFTERBURNER:
Hamstring Stretch/ Mobility




Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
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7/2/15 12:09 P

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The following is a Marianne Kane workout that I used a long time ago, and I am going to do it again today. I modified it a bit to my own taste and level, but if you are not familiar with her, I am sure you can do a google search and find her. She got me started on Kettlebell work about 5 years ago and I just love it.

Do three rounds of each couplet before going on the next one.

Couplet 1
1. 10-Suitcase Deadlift Burpee (2- 50 lb kettlebells)
2. 25-Side to Side Step Ups (holding 12 lb dumbbells)

Couplet 2
1.16-Alternating Single-Leg Hip Thrust
2. 24-Bent Over Alternating Row 35 lbs

Couplet 3
1.20-Two-Handed KB Swing (45 lb)
2.10-Burpees

Couplet 4
1 20-.Alternating High Deficit Reverse Lunge with weight
2. 10-Vertical Swing/Pull Burpee (45 lb. kettlebell)

BONUS Complex

Complete 3 rounds of the following combination:
1.Kettlebell Clean and Press (right) x 5 reps using 25 lb. kettlebell
2.Kettlebell Clean and Press (left) x 5 reps
3.Pull Ups x 5 reps ( I will do push ups instead)


Great job on pistol work- I am not able to those. I might try working on them a bit in the near future. I tried a long time ago, but then gave up...

Sore today, strong tomorrow!

Sharon


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7/1/15 6:32 P

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emoticon Met my Friend at the Gym at 7AM and did a 5K in 50 Minutes on the Treadmill

emoticon At Noon, I went back to the Gym for my Goldsfit Class.

WEDNESDAY : JULY 1ST

WARM UP:
Athletic Based Warm Up


Couch Stretch 2 Minutes Per Leg/ Foam Roll Lower Extremities

SKILL/STRENGTH:
Pistol Practice/Progression

1 Minute Max Pistols L
1 Minute Max Pistols R

REST 30 SECONDS BETWEEN EACH LEG
X3 ROUNDS

TRAINING:
20 Minute Partner AMRAP:
10 Toes to Bar
8 Wall Balls
6 Side To Side Ball Slams Each Side
4 Man Makers
200M Row

AFTERBURNER:
Stretching

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
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7/1/15 9:26 A

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My plan for today

Upper body strength training,10 Burpees and 200 mountain climbers and as many kettlebell swings as I can do. I also hope to get in my 10,000 steps.

Sore today, strong tomorrow!

Sharon


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6/30/15 10:33 A

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No worries, I will be doing a kickboxing class and some strength training today.

Sore today, strong tomorrow!

Sharon


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6/30/15 12:39 A

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emoticon Completely forgot the Kettlebell Challenge. I was only home for an hour before i left for my Overnight Job.
emoticon I did get in three 25 minute walks at work. So i did get the Cardio in, LOL!!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
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6/29/15 12:24 P

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I would break it up in sets of 10-25, but feel free to do what is best for you.

Yes, definitely.

Edited by: AKASHAREBEAR at: 6/29/2015 (12:26)
Sore today, strong tomorrow!

Sharon


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6/29/15 11:11 A

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emoticon All 50 Swings at once, or can we break it into 2 or 3 sets?
emoticon I did 50 Minutes on the Treadmill this morning. Would that count as part of this Challenge if I won't have access to a Kettlebell until late this evening?

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
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6/29/15 9:41 A

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Let's try

30 minutes of cardio followed by 50 kettlebell swings.

Sore today, strong tomorrow!

Sharon


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6/24/15 5:51 P

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emoticon WEDNESDAY : JUNE 24TH

WARM UP:
200 M Row/Run
10 PVC Pass Throughs
10 KB Deadlifts
X3 ROUNDS


Foam Roll/Lacrosse Ball Lats

SKILL/STRENGTH:
12-15 Band Face Pulls
8-10 Chest to Bar Pull Ups
100 M Row Sprint (Damper of 1)

REST 2-3 MINUTES
X3 ROUNDS

TRAINING:
16 Minute AMRAP:
Buy In: 800M Run
20 Russian Swings (53/35)
10 Toes to Bar
5 Burpees

Once Completed Accumulate 400M Farmers Carry

AFTERBURNER:
Stretching




Edited by: LJCANNON at: 6/24/2015 (17:52)
Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
6/20/15 12:36 A

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emoticon FRIDAY : JUNE 19TH

WARM UP:
400 Meter Row
Athletic Based Warm Up
3 Inch Worm Complexes
Foam Roll Lower Extremity/Lat


SKILL/STRENGTH:
DB/KB Snatch Technique

TRAINING:
Partner Up And Perform 24 Minute AMRAP:

200 Meter Run
10 DB Snatches (50/35) (*HIP: 53/35 Kbell)
10 V-Ups (*HIP: Toes To Bar)

AFTERBURNER:
Coaches’ Choice Arm Work Blow-Out
SUNS OUT - GUNS OUT
Curlz For Gurlz/ Triz For Guyz

*Bicep Curls, Hammer Curls, Reverse Grips,
Tricep Grips, Push Ups
*To Burnout


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
6/10/15 9:14 P

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emoticon WEDNESDAY : JUNE 10TH

WARM UP:
400 M Row
10 Reps Of Every Movement In Training Portion


Foam Roll/Release Lats

SKILL/STRENGTH:
Set The Clock For 10 Minutes:

5 Minutes To Warm Up And Perform One Rep Max Weighted Pull Up
Immediately Following
5 Minutes To Warm Up And Perform One Set Of Max Tonnage Unbroken Weighted Squats

TRAINING:
Partner Body Weight Grinder
Alternate Every 45 Seconds
100 Push Ups
100 Squats
100 Sit Ups
100 Kick Outs
100 Jumping Lunges
100 Skaters
100 Jumping Jack

AFTERBURNER:
3 Sets of Box Push Ups to Failure
Pec Mobility



Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
6/5/15 9:02 P

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emoticon FRIDAY : JUNE 5TH

WARM UP:
400 Meter Row
20 DLHP
10 Tuck Jumps {I did Mountain Climbers on The Box}
X2 ROUNDS


SKILL/STRENGTH:

Alternating Movements, Complete For Time (8 Minute Time Cap):
20/15/10 Split Squat Thrusters (45/30) - Split Evenly Between Sides
15/15/15 Pull Ups

TRAINING:
Complete for time (15 Minute Cap):
400 Meter Run
30 DLHP (70/53)
20 Kick Outs
10 Step Ups (24/20)
X3 ROUNDS

AFTERBURNER:
Coaches’ Choice Arm-Work Blow-Out Extravaganza

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
5/27/15 5:23 P

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emoticon 5K - 55 Minutes Before Lunch

emoticon Strength Training at Gold's Gym before Lunch

WEDNESDAY : MAY 27TH

WARM UP:
Double Under Progression (modified for me: Step Ups)
Coaches’ Choice Mobility/Foam Roll


SKILL/STRENGTH:
20 Meters Dual OH Lunges
REST 1 MINUTE
Ring Push Ups Until Failure
REST 1 MINUTE
20 Meters Dual Racked Lunges
REST 1 MINUTE
Ring Rows Until Failure
Rest 2 MINUTES
X2 ROUNDS

TRAINING:
18 Minute AMRAP:

100 Double Under Buy In
Then…

5 Inverted Burpees
10 Side-to-Side Ball Slams (35/20)
20 V-Ups
10 Dual DB/KB Cleans
5 Push Ups

AFTERBURNER:
Stretching


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
5/14/15 10:13 P

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emoticon 30 Minutes Leslie Sansone DVD
emoticon 30 Minutes Recumbent Bike
emoticon 50 Minutes GoldsFit Class:
WARM UP:
200M Row
20 Air Squats
10 V-Ups
X3 ROUNDS


SKILL/STRENGTH:
Teach Dual Clean and Press Kettlebell
Then…

5 Minutes To Find 3RM Dual Clean And Press

TRAINING:
A1) Dual Clean > Dual Press > Down to Double Racked Squat 8-12 (44/26)
A2) 1 Arm Thruster Left 8-12 (53/35)
A3) 1 Arm Thruster Right 8-12 (53/35)

REST 2-3 MINUTES
X3 ROUNDS

AFTERBURNER:
Coaches’ Choice Abdominal Work
Glute and Hip Mobility



Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
4/15/15 12:07 A

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50 Minutes Leslie Sansone with Resistance Bands @ Work

20 Minutes Leslie Sansone without Resistance Bands @ Work
30 Minutes Recumbent Bike after Job # 1
45 Minute Walk Around Our Neighborhood After Dinner

emoticon I had planned to go to GoldsFit Class but I was so tired after I got home from Job #2 I just sat in my Chair. I WILL Go Tomorrow!!

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
4/13/15 12:23 A

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emoticon 50 Minutes Treadmill
emoticon 30 Minute Walk to 7-11 for Coffee

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
4/9/15 8:38 P

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emoticon 75 minutes with Leslie Sansone at Work

emoticon 30 Minutes Before Breakfast
emoticon 45 Minutes GoldsFit Before Dinner:

Double Under Progression (modified to Step Ups for me, due to my Knees)


SKILL/STRENGTH:
Practice Kipping (modified to Ring Row Pull Ups fpor me)

TRAINING:
Buy In:
100 DU’s
Then.. 20 Minute AMRAP:
5 Pull Ups
15 Russian Swings (70/44)
25 Air Squats
15 Ball Slams (20/15)
5 Burpees
Cash Out:
100 DU’s

AFTERBURNER:
30 Seconds On, 10 Seconds Off

1 – Flutter Kicks
2 – Crunches
3 – V Ups

X3 ROUNDS


Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
4/7/15 11:46 P

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emoticon Early this morning while I was at work (I worked 10 PM - 8:30AM) I walked 3.21 miles with a Leslie Sansone Video, making the 30th Day of 100 Days of 5Ks (a Challenge on a Facebook Jogging Team that I belong to. I DON'T Jog, but they like me anyway, LOL).

emoticon After I got off work this morning I went to the Gym near my Job and did 30 Minutes on the Recumbent Bike (7.36 miles) before going to my Second Job.


emoticon This evening, I went to the Goldsfit Class at my Home Gym.

WARM UP:
10 KB Deadlift
10 SLDHP
10 Single Leg Dead Lifts
10 Burpees
X3 ROUNDS


SKILL/STRENGTH:
Teach Ground to Over Shoulder
then…

Alternating KB Ground to Shoulder Taps

TRAINING:
Partner up!

One Person Completes the Movement While the Other Rests, Then Switch (20 MINUTE CAP):
25 Ground to shoulder Taps (53/35)
25 Over Box and Back Jumps
25 Ball Slams (35/25)
25 Jumping Pull Ups (Regular Pull Ups For Hard In The Paint)
400m Row/Run

X4 Rounds

AFTERBURNER:
Hip Mobility (modified for me)

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
LJCANNON's Photo LJCANNON SparkPoints: (366,039)
Fitness Minutes: (269,328)
Posts: 29,338
3/25/15 6:17 P

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emoticon Walked my 5K (#17) around our Neighborhood with my Oldest Son.

emoticon Then it was off to Gold's Gym for the Wednesday Workout:

WARM UP:
1 Inch Worm Complex
10 Supermans
10 V-Ups
X3 ROUNDS


Jump Rope And Double Under Progression
... (modified to Step Ups for Me, I don't Jump)

SKILL/STRENGTH:
5 Minutes To Find Max Rep Unbroken Double Unders
... (modified to Step Ups for Me)

TRAINING:
23 Minute Partner AMRAP:
100 M Farmers Carry R Hand
Halo Ball Slam Right Until Partner Returns
100 M Farmers Carry L Hand
Halo Ball Slam Left Until Partner Returns
100 M Farmers Carry R Hand
Weighted Lunge R Leg Until Partner Returns
100 M Farmers Carry L Hands
Weighted Lunge (modified 4 Me) L Leg Until Partner Returns

AFTERBURNER:
Shoulder Mobility

Jeannie
-----------
Psalm 37:4 Delight yourself in the Lord and He will give you the desires of your heart.
~Give Your Fears To God .... And Watch Him Step On Them.

**APRIL 3 ~ NATIONAL WALKING DAY

~~Exercising 3 Times a Week can reduce a Young Woman's risk of Breast Cancer by 33%. After Menopause, the risk is reduced by 26%.


 Pounds lost: 132.4 
 
0
43.75
87.5
131.25
175
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