MONDAY, JUNE 16th -
MTC Day 15 along with a HIIT run with plyo drill intervals - Cathe drill max dvd.
Total Time - 102 mins
Calories Burned - 1,014
Caloric Deficit - 714
HR - Avg - 78% - Zone 3, Max 99% - Zone 5
Pushups - 55 - divebomber, pike, balance ball, close grip, wide fly and core pushups.
Crunches - 100
Fitness Note - Great first day back after vacation. Awesome run today - sprint intervals! Did really well - felt strong.
TUESDAY, JUNE 17th -
MTC Day 16 along with Butts and Guts dvd intervals - Squat/Lunge Combo, Forward Thrusting Hammer Punch, Walking Lunges, Dead lifts, Freestanding lunge/squat combo and Squats w/barbell.
Followed by a 20 min HIIT run including 7 interval sets of 1 min sprints at 5.0 mph at 15% incline and core work.
Total Time - 68.5 mins
Calories Burned - 631
Caloric Deficit - 881
HR - Avg - 74% - Zone 3, Max 96% - Zone 5
Pushups - 0
Crunches - 85
Fitness Note - Wonderful leg workout today. Making the Cut day 16 was great with loads of leg work along with Butts and Guts made for quite a leg and glut workout! It feels great!!! Tread intervals went well - 15% incline sprints felt strong but gave me a much needed challenge and great for the gluts! LOVED IT!!
WEDNESDAY, JUNE 18th -
MTC Day 17 - Off day.
Total Time - 0
Calories Burned - 0
Caloric Deficit - 351
HR - 0
Pushups - 0
Crunches - 0
Daily Note - Had a nice day today. Decided to take today off. Will be back working it hard tomorrow!
THURSDAY JUNE 19th -
Workout 1 - Making the cut day 18 along with 2 circuits of Drill Max dvd - plyo drills with weights. Chest, shoulders and tris.
Total Time - 57 mins
Calories Burned - 510
HR - Avg - 74% Zone 3, Max - 89% Zone 4
Pushups - 100 - inverted divebombers, diamond, wide fly, close grip and core pushups.
Fitness Note - Great day! Chest, Shoulders and tris today. My dips on the balance ball are getting stronger. Worked shoulders hard - felt great! Getting ready to drink a shake and gear up for my second workout later today!
Workout 2 - 41 min HIIT run with track sprints.
Total Time - 50 mins - 41 min run with 9 min cool down after track sprints.
Calories Burned - 580
HR - Avg - 85% Zone 4, Max - 100% Zone 5
Fitness Note - AWESOME BURN! Ran outside today. Did really well. Ran track sprints - it felt great to be out there. Final time on run before cool dowm was 41 mins with a burn of 500 calories and a max HR of 100%...I was working hard!
Workout 3 - Turbo Ab Jam dvd.
Total time - 16.22 mins
Calories Burned - 130
HR - Avg - 69% Zone 2, Max - 84% Zone 3
Crunches - 220 - 100 of which where done with 11 pound dumbbell.
Final daily totals for all 3 workouts -
Total time - 123.22 mins
Calories Burned - 1,220
Caloric Deficit - 620
FRIDAY JUNE 20th -
Workout 1 - 30 min HIIT Run with 2 min cool down.
Total Time - 32.30 mins
Calories Burned - 322
HR - Avg - 78 % Zone 3, Max - 113% Exceeded zone 5.
Fitness Note - Another awesome run today! WOW! After yesterdays sprints I felt really strong and ready to push it again! Strong, hard run with multiple sprints - high speeds - 8.5 and 9.0!! Max HR exceeded zone 5.
Workout 2 - MTC day 19 along with Cathe Butts and Guts dvd intervals - Warm up squat sequence with 11 pound dumbbell, Squat/Lunge Combo, Forward Thrusting Hammer Punch, Walking Lunges, Dead lifts, Side to side hammer punch, and Squats w/barbell. Followed by a 20 min HIIT interval set - run, sprint, pushup, jump squat..repeat interval.
Total Time - 80 mins
Calories Burned - 724
HR - Avg - 74 % Zone 3, Max - 92% zone 5.
Pushups - 150 wide fly
Crunches - 100 all with 11 pound dumbbell.
Fitness Note - Great second workout. Lifted hard today - worked back, biceps and legs! Replaced balance ball in warm up with dumbbell and it made for a great burn! Killer leg workout followed by awesome sprint intervals at 8.0. Strong day. I did my very best and that feels amazing!
Final daily totals for both workouts -
Total time - 112.30 mins
Calories Burned - 1,046
Caloric Deficit - 850
SATURDAY JUNE 21st -
Caloric surplus - 200
SUNDAY JUNE 22nd -
Caloric deficit - 300
Weekly totals -
Calories burned - 3,911
Caloric deficit - 3,516