Daily Workouts

2011 Workouts
The will to win means nothing without the will to prepare~ Juma Ikangaa

4/11~ 3 mile easy run

4/10~ 4 mile race- 28:12 (7:03)  
         Push-ups, Push-up Planks

I slacked, but I'm back! (I was still working out :), just too lazy to update)

1/23~10 minutes of 12% incline intervals, 5 sets 1 min@ 3.0/ 1 min (45 secs at the end) @ 7.0-7.2
         ~10 minutes sprint intervals, 3 sprints @ 10.0   
         ~ 2 miles - 14 minutes
         ~ 3 X 5 assisted pull-ups, 2 negative pull-ups


1/22~ 3.5 miles


1/21~ 4 miles 35 min, Negative splits


1/19~ 2 mile run 
        ~ W3 D2 Push-ups 
        ~ 5 minutes of plank


1/18~ Zuzanna's Swimming in our Sweat Workout- 155 Burpees, 200 One Armed KB Swings


1/17~ W3 D1 Push-ups


1/16~ 3 mile run


1/15~  22 minutes running stairs


1/14~ Break Dance Push-Ups ( I ended up doing a lot in order to get a decent video of them)
        ~ 15 min. of incline intervals, 12% incline, alternating 3.0 and 7.0 for 7 intervals
        ~ 3 mile run- 27 min ( Did this in the evening, I was major sore/tired from yesterday and this morning)
        ~  W2 D3 Push-Ups 16/17/14/14/19  T 80 (Was going to push them till tomorrow bc of soreness, but I did them and it was a great success!)


1/13 ~ Zuzanna's Harder Than Ever Workout ×2
         ~ 3 mile run
         ~ 4 mins. of planks


1/12 ~ W2 D2 Push-ups 14/16/12/12/14 T 68


1/11 ~ 20 minutes running stairs
         ~15 min spinning
         ~ Mix of Body Weight exercises


1/10~ Zuzana's Suicidal Sweat Workout
        ~ 10 Burpee's
        ~ 20 Jumping Lunges
        ~ W2 D1 Push-ups 14/14/10/10/15 T 63
        ~ Plank 1:00


1/9~ Lots of Pull-ups Work! (Assisted, Negatives, Flexed Hang)
      ~ Break Dancing Push-ups (will explain soon!)
      ~ 2 min of Plank
     ~  2 min of Squats, hold bottom position for last 20 sec.


1/8~ Virtual 5k Race- 21:55 (on treadmill)
     ~ Assisted Pull-ups
     ~ 20 Burpees


1/7~ 20 min running stairs
     ~  15 min spinning
     ~  Push-ups W1 D3- 11/15/9/9/13/10
     ~  Assisted Pull-ups


1/6~  25 min running stairs
      ~ 10 minutes Kettlebell swings


1/5~ Treadmill interval workout (13 min - all at 12% - 3.0 at rest,  30-45 sec intervals- 7.0, 7.1, 7.2, 7.3, 7.4, 7.0  2 min- 1% 8.7 1 min- 1% 9.0 1 min- 1% 9.2) The intervals at 8.7-9.2 felt pretty easy after running 7.0-7.4 on 12%
   ~10 min. on spin bike
   ~Push-ups W1 D2-  10/12/8/8/15/10 

1/4~ BodyRock.TV Suicide Sweat Workout
     ~46 min run (about 5 miles)

1/3~ 30 minutes running stairs
     ~10 min. spinning    
      ~ Push-ups Week 1 Day 1- 10/12/7/7/9,  Plank- 1:00,  Jumping Lunges, Kettlebell Swings, Assisted Pull-ups- 2 sets/ 3 reps

1/2~ 3 mile run (25:00 -9:00/ 9:00/ 7:00)