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 –
Day Off!!
Caloric surplus – 200
SUNDAY JUNE 22nd –
Day off!!
Caloric deficit – 300
Weekly totals –
Calories burned – 3,911
Caloric deficit – 3,516