Fat Burning Zone Archives

Cardio
Walking - 2.5/10.5%
45 mins
1.92 miles

Precor - Gluteal 1 Program - backwards
45 mins
3.04 miles

Cardio
Walking - 2.5/10.5%
45 mins
1.94 miles

Precor - Intervals Program - backwards
45 mins
3.36 miles

Cardio
Walking - 2.5/8.5%
60 mins
2.59 miles

Cardio
Precor (armless) - Gluteal Program (forwards only)
60 mins
4.88 miles

Cardio
Couch to 5k - Week 6
30 mins
5 min Walk @ 3
5 min Run @ 4
3 min Walk @ 3
8 min Run @ 4
3 min Walk @ 3
5 min Run @ 4
1 min Walk @ 3

Walking - 2.5/6.5%
30 mins
3.10 miles

Cardio
Arc Trainer - Weight Loss Program - level 3
30 mins
1.55 miles

Precor (armless) - Gluteal Program (forwards only)
45 mins
3.16 miles

Cardio
StairMaster - level 3
20 mins
1.11 miles

Precor (armless) - Variety Program (backwards only)
60 mins
4.02 miles

Cardio
Walking - 2.5/8.5%
45 mins
1.87 miles

Cardio
Couch to 5k - Week 6
30 mins
5 min Walk @ 3
10 min Run @ 4
3 min Walk @ 3.5
10 min Run @ 4
2 min Walk @ 3.5

Walking - 2.5/8.5%
30 mins
3.12 miles

Cardio
Walking - 2.5/8.5%
60 mins
2.50 miles

Cardio
Couch to 5k - Week 6
30 mins
5 min Walk @ 3
5 min Run @ 4
3 min Walk @ 3
8 min Run @ 4
3 min Walk @ 3
5 min Run @ 4
1 min Walk @ 3

Walking - 2.5/6.5%
30 mins
3.04 miles

Cardio
Precor (armless) - Variety Program (forward only)
25 mins
1.5 miles

Cardio
Precor (armless) - Variety Program (forward only)
40 mins
2.73 miles

Cardio
Walking - 2.5/4.5%
30 mins
1.24 miles

Cardio
Couch to 5k - Week 6
30 mins
5 min Walk @ 3
10 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
7 min Walk @ 3.5

Cardio
Couch to 5k - Week 5
30 mins
5 min Walk @ 3
10 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
7 min Walk @ 3.5

Walking - 2.5/8.5%
30 mins
3.21 miles

Cardio
Precor (armless) - Variety Program (forward only)
60 mins
4.48 miles

Walking - 2.5/8.5%
20 mins
.83 miles

Strength Training: Lower Body - Circuits
15 Minutes 3 sets
1 set/15 reps (lighter weight), 1 set/12 reps (heavier weight), 1 set/9 reps (heaviest weight)
Back Extension - 70/80/90lbs
Squats - 90/100/120lbs
Leg Curls - 50/60/62.5lbs
Inner Thigh - 37.5/50/62.5lbs
Leg Lifts - 37.5/50/62.5lbs
Leg Extension - 50/60/70lbs
Outer Thigh - 37.5/50/62.5lbs

Cardio
Couch to 5k - Week 5
30 mins
20 min Run @ 4
5 min walk @ 3.5

Walking - 2.5/8.5%
30 mins
3.11 miles

Cardio
Precor (armless) - Variety Program (forward & backward)
60 mins
4.12 miles

StairMaster - level 3
20 mins
1.11 miles

Arc Trainer - Weight Loss Program - level 4
25 mins
1.20 miles

Cardio
Couch to 5k - Week 5
30 mins
5 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
4 min Walk @ 3.5

Walking - 2.5/8.5%
30 mins
3.20 miles

Walking - 2.5/8.5%
20 mins
.83 miles

Strength Training - Circuits
30 Minutes
1 set/15 reps (lighter weight) & 1 set/12 reps (heavier weight)
Back Extension - 70/90lbs
Squats - 90/100lbs
Leg Extension - 50/60lbs
Outer Thigh - 37.5/50lbs
Leg Curls - 50/60lbs
Inner Thigh - 37.5/50lbs
Leg Lifts - 37.5/50lbs
Biceps (Hammer Curls) - 10/15lbs
Triceps - 30/40lbs
Biceps - 7.5/12lbs (only could do 6 reps)
Abs - 70/80lbs
Row - 50/60lbs
Chest - 15/20lbs
Pulldowns - 40/50lbs
Shoulders - 15/20lbs

Cardio
Precor (armless) - Variety Program (forward only)
60 mins
4.14 miles

Cardio
Precor (armless) - Variety Program (forwards & backwards)
60 mins
4.16 miles

Walking - 2.5/8.5%
20 mins
.83 miles

Strength Training - Circuits
30 Minutes
1 set/15 reps (lighter weight) & 1 set/12 reps (heavier weight)
Back Extension - 70/90lbs
Squats - 90/100lbs
Leg Extension - 50/60lbs
Outer Thigh - 37.5/50lbs
Leg Curls - 50/60lbs
Inner Thigh - 37.5/50lbs
Leg Lifts - 37.5/50lbs
Biceps (Hammer Curls) - 10/15lbs
Triceps - 30/40lbs
Biceps - 7.5/12lbs (only could do 8 reps)
Abs - 70/80lbs
Row - 50/60lbs
Chest - 15/20lbs
Pulldowns - 40/50lbs
Shoulders - 15/20lbs

Cardio
Couch to 5k - Week 5
30 mins
5 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
3 min Walk @ 3.5
5 min Run @ 4.5
4 min Walk @ 3.5

Walking - 2.5/8.5%
15 mins
2.61 miles

Precor (armless) - Variety Program (forwards & backwards)
45 mins
3.08 miles

Cardio
Precor (armless) - Variety Program (forwards & backwards)
45 mins
3.08 miles

Walking - 2.5/6.5%
20 mins
.83 miles

Strength Training - Circuits
30 Minutes
1 set/15 reps (lighter weight) & 1 set/12 reps (heavier weight)
Back Extension - 70/90lbs
Squats - 90/100lbs
Leg Extension - 50/60lbs
Outer Thigh - 37.5/50lbs
Leg Curls - 50/60lbs
Inner Thigh - 37.5/50lbs
Leg Lifts - 37.5/50lbs
Biceps (Hammer Curls) - 10/15lbs
Triceps - 30/40lbs
Biceps - 7.5/12lbs (only could do 8 reps)
Abs - 70/80lbs
Row - 50/60lbs
Chest - 15/20lbs
Pulldowns - 40/50lbs
Shoulders - 15/20lbs

Precor (armless) - Variety Program
45 mins
3.12 miles

Walking - Fat Burning Program
20 mins
1.09 miles

Strength Training
35 Minutes
2 sets/15 reps
Shoulders - 15lbs
Pulldowns - 40lbs
Chest - 15lbs
Row - 50lbs
Abs - 70lbs
Biceps - 7.5lbs
Triceps - 30lbs
Biceps (Hammer Curls) - 10lbs
Outer Thigh - 37.5lbs
Leg Curls - 60lbs
Inner Thigh - 37.5lbs
Leg Extension - 60lbs
Squats - 90lbs
Back Extension - 70 lbs

Cardio
Precor (armless) - Variety Program - peak @ 13/1
45 mins
3.11 miles

Cardio
StairMaster - level 3
15 mins
.85 miles

Precor (armless) - Intervals Program 10/8 & 4/1
38 mins
2.71 miles

Walking - 2.5/6.5%
37 mins
1.54 miles

Cardio
Precor (armless) - Intervals Program 10/8 & 4/1
45 mins
3.20 miles

Walking - 2.5/6.5%
20 mins
.82 miles

Strength Training - Circuits
25 Minutes
2 sets/12 reps
Back Extension - 70 lbs
Squats - 90lbs
Leg Extension - 50lbs
Outer Thigh - 37.5lbs
Leg Curls - 50lbs
Inner Thigh - 37.5lbs
Leg Lifts - 37.5lbs
Biceps (Hammer Curls) - 10lbs
Triceps - 30lbs
Biceps - 7.5lbs
Abs - 70lbs
Row - 50lbs
Chest - 15lbs
Pulldowns - 40lbs
Shoulders - 15lbs

Cardio
Precor (armless) - Intervals Program 8/4 & 4/1
45 mins
3.24 miles

Walking - 2.5/6.5%
20 mins
.83 miles

Strength Training - Circuits
25 Minutes
2 sets/12 reps
Shoulders - 15lbs
Pulldowns - 40lbs
Chest - 15lbs
Row - 50lbs
Abs - 70lbs
Biceps - 7.5lbs
Triceps - 30lbs
Biceps (Hammer Curls) - 10lbs
Outer Thigh - 37.5lbs
Leg Curls - 60lbs
Inner Thigh - 37.5lbs
Leg Extension - 60lbs
Squats - 90lbs
Back Extension - 70 lbs

Couch to 5k - Week 5
30 mins
5 min Run @ 4
3 min Walk @ 3.5
5 min Run @ 4
3 min Walk @ 3.5
5 min Run @ 4
4 min Walk @ 3.5

Walking - 2.5/6.5%
15 mins
2.50 miles

Strength Training - Circuits
25 Minutes
2 sets/12 reps
Shoulders - 15lbs
Pulldowns - 40lbs
Chest - 15lbs
Row - 50lbs
Abs - 70lbs
Biceps - 7.5lbs
Triceps - 30lbs
Biceps (Hammer Curls) - 10lbs
Outer Thigh - 37.5lbs
Leg Curls - 60lbs
Inner Thigh - 37.5lbs
Leg Extension - 60lbs
Squats - 90lbs
Back Extension - 70 lbs

Cardio
Walking - 2.5/6.5%
25 mins
1.03 miles

Cardio
Precor (armless) - Intervals Program 8/4 & 4/1
45 mins
3.35 miles

Walking - 2.5/6.5%
15 mins
.64 miles

Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5
31.5 mins
1.97 miles

Strength Training - Circuits
25 Minutes
2 sets/12 reps
Shoulders - 15lbs
Pulldowns - 40lbs
Chest - 15lbs
Row - 60lbs
Abs - 70lbs
Biceps - 7.5lbs
Triceps - 40lbs
Biceps (Hammer Curls) - 10lbs
Outer Thigh - 50lbs
Leg Curls - 60lbs
Inner Thigh - 50lbs
Leg Extension - 60lbs
Squats - 90lbs
Back Extension - 70 lbs

Cardio
Walking - 2.5/6.5%
15 mins
.70 miles

Cardio
Precor (armless) - Intervals Program 10/8 & 4/1
45 mins
3.25 miles

Couch to 5k - Week 4
31.5 mins
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 2.5/6.5%
13.5 mins
2.48 miles

Cardio
Precor Machine - Weight Loss Program
56 mins
4.02 miles

Walking - 2.5/6.5%
24 mins
1.01 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 2.5/6.5%
18.5 mins
2.48 miles

StairMaster - level 3
15 mins
.84 miles

Arc Trainer - Weight Loss Program - level 3
30 mins
1.47 miles

Strength Training - Circuits
Abs - 3 sets/12 reps - 90, 80, 70lbs

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 3/3.5%
18.5 mins
2.64 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 3/3%
18.5 mins
2.60 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 3/3%
18.5 mins
2.60 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
5 min walk @ 3.5

Walking - 3/3%
18.5 mins
2.60 miles

Cardio
Walking - 3/3%
30 mins
1.57 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
4 min Run @ 4
5 min walk @ 3.5

Walking - 3/3%
25 mins
2.58 miles

Cardio
Couch to 5k - Week 4
3 min Run @ 4
1.5 min Walk @ 3.5
5 min Run @ 4
2.5 min Walk @ 3.4
3 min Run @ 4
1.5 min Walk @ 3.5
3 min Run @ 4

Walking - 3/3%
20 mins
2.49 miles

Cardio
Couch to 5k - Week 3
1.5/3 min Run @ 4
1.5/3 min Walk @ 3.5
23 mins

Walking - 3/3%
22 mins
2.46 miles

Cardio
Couch to 5k - Week 3
1.5/3 min Run @ 4
1.5/3 min Walk @ 3.5
23 mins

Walking - 3/1.5%
22 mins
2.47 miles

Walking - Treadmill
60 mins
3.8 miles

Walking - Treadmill
60 mins
3.8 miles

Cardio
StairMaster - level 3
15 mins
.84 miles

Treadmill - Walk @ 3/3%
45 mins
2.24 miles

Cardio
Couch to 5k - Week 3
1.5/3 min Run @ 4
1.5/3 min Walk @ 3.5
23 mins

Walking - 3/3%
37 mins
3.2 miles

Cardio
Couch to 5k - W3D19
1.5/3 min Run @ 4
1.5/3 min Walk @ 3.5
23 mins

Treadmill - Walk @ 3.2
37 mins
3.33 miles

Cardio
Couch to 5k - W2D17
90 sec Run @ 4.5
2 min Walk @ 3.5
26 mins

Treadmill - Walk @ 3.5
34 mins
3.59 miles

Strength Training - Body for Life: Upper Body
35 Minutes
Shoulder/Shoulder - starting weight 15lbs/50lbs
Chest/Chest flyes - starting weight 15lbs
Row/Back Extension - starting weight 40lbs/90lbs
Abs - starting weight 50lbs
Arm Extension/Kickbacks - starting weight 15lbs/7.5lbs
Biceps (Hammer Curls)/Standing Curls - starting weight 5lbs/7.5lbs

Cardio
Precor Machine - interval program (2/7)
60 mins
4.44 miles

Strength Training - Body for Life: Lower Body
50 Minutes
Outer Thigh - starting weight 37.5lbs
Seated Leg Curl/Hamstring - starting weight 50lbs/37.5lbs
Leg Extension/Quads - starting weight 40lbs/37.5lbs
Inner Thigh - starting weight 37.5lbs
Squats - starting weight 50lbs
Calf Raises/Single Calf Raise
Walking Lunges - 4 steps/4 reps
Abs - starting weight 50lbs

Abs
30 secs/3 sets

I ended up leaving my notes and just winged it today. Ended up going heavier in some weights. I survived. Barely.

Cardio
Couch to 5k - W2D16
90 sec Run @ 4
2 min Walk @ 3.5
26 mins

Treadmill - Walk @ 3.5
34 mins
3.59 miles

Precor Machine (armless) - intervals program (4/1 & 10/8)
60 mins
4.55 miles

Strength Training - Body for Life: Upper Body
35 Minutes
Shoulder/Shoulder - starting weight 15lbs/50lbs
Chest/Chest flyes - starting weight 15lbs
Row/Back Extension - starting weight 40lbs/90lbs
Abs - starting weight 50lbs
Arm Extension/Kickbacks - starting weight 15lbs/7.5lbs
Biceps (Hammer Curls)/Standing Curls - starting weight 5lbs/7.5lbs

Abs
30 secs/3 sets

Stationary Bike - manual program
5 mins
.81 miles

Cardio
Couch to 5k - W2D15
90 sec Run @ 4.5
2 min Walk @ 3.5
26 mins

Treadmill - Walk @ 3.5
34 mins
3.51 miles

Cardio
Couch to 5k - W2D14
90 sec Run @ 4
2 min Walk @ 3.5
26 mins

Treadmill - Walk @ 3.5
34 mins
3.51 miles

Cardio
Couch to 5k - W2D13
90 sec Run @ 4.5
2 min Walk @ 3.5
26 mins

Treadmill - Walk @ 3.5
34 mins
3.65 miles

StairMaster - level 3
10 mins
.56 miles
26 floors

Precor Machine (armless) - interval program (4/1 & 10/8)
50 mins
3.59 miles

Strength Training - Body for Life: Lower Body
50 Minutes
Outer Thigh - starting weight 24lbs
Seated Leg Curl/Hamstring - starting weight 40lbs/37.5lbs
Leg Extension/Quads - starting weight 30lbs/37.5lbs
Inner Thigh - starting weight 24lbs
Squats - starting weight 50lbs
Calf Raises/Single Calf Raise
Walking Lunges - 4 steps/4 reps
Abs - starting weight 50lbs

Cardio
Couch to 5k - W2D12
Run @ 4
Walk @ 3.5
25 mins

Treadmill - Walk @ 3.4
35 mins
3.48 miles

Strength Training - Body for Life: Upper Body
35 Minutes
Shoulder/Shoulder - starting weight 15lbs/50lbs
Chest/Chest flyes - starting weight 15lbs
Row/Back Extension - starting weight 40lbs/70lbs
Abs - starting weight 50lbs
Arm Extension/Overhead - starting weight 15lbs
Biceps (Hammer Curls)/Standing Curls - starting weight 5lbs/7.5lbs

Stationary Bike - manual program
5 mins
.65 miles

A few more tweaks in the weights. I did overhead tricep extensions, next time I'll use two weights. I got all my reps in. I switched to hammer curls so I can do standard curls when I do the 5th rep. There is an all in one machine I use and did 7.5, it was tough to get in the last 2-3 reps. I'm going to go up to 70lbs for the 2nd back exercise. I'm still feeling it in the abs. YOWZA!

Also, the walks for c25k were supposed to be 2 minutes, NOT 60 seconds. Man I can't wait for next week ;)

Cardio
Couch to 5k - W2D11
Run @ 4
Walk @ 3.5
25 mins

Treadmill - Walk @ 3.4
35 mins
3.58 miles

Strength Training - Body for Life: Upper Body
30 Minutes
Shoulder/Shoulder - starting weight 15lbs
Chest/Chest flyes - starting weight 15lbs
Row/Back Extension - starting weight 30lbs
Abs - starting weight 50lbs
Arm Extension/Free weights - starting weight 15lbs
Biceps/Free Weights - starting weight 5lbs

I'm going to do my own abs on the floor every morning after cardio 5 sets of 10 reps, crunches, side crunches and reverse crunches.

Cardio
Couch to 5k - W2D10
Run @ 4
Walk @ 3.5
25 mins

Treadmill - Walk @ 3.4
35 mins
3.48 miles

Strength Training - Body for Life: Upper Body
25 Minutes
Shoulders
Chest
Row
Back Extension
Arm Extension
Biceps

First day doing the routine, so I just picked a weight and then went up. I'll have better notes on Wednesday. The routine is 12 reps/more weight 10 reps/more weight 8 reps/drop back to first weight 12 reps/12 reps another machine, same body part.

I was able to complete all, except for shoulders, I just conked out @ the last 12 reps by doing 6.

Cardio
Couch to 5k - W1D5
Run @ 4
Walk @ 3.5
20 mins

Cardio
StairMaster
5 mins
.35 miles
17 floors

Strength Training - Circuits
30 Minutes
3 sets/12 reps
Shoulders - 30lbs
Chest - 15lbs
Row - 30lbs
Abs - 50lbs
Arm Extension - 15lbs
Biceps - 5lbs
Leg Curls - 50lbs
Leg Extension - 15lbs
Squats - 40lbs
Back Extension - 50lbs

Treadmill - Walk @ 3.1
20 mins
1.03 mile

Precor Machine (armless) - manual program
30 mins
2.24 miles

Cardio
Couch to 5k - W1D5
Run @ 4
Walk @ 3.5
20 mins

Treadmill - Walk @ 3.3
40 mins
3.36 miles

Cardio
Couch to 5k - W1D4
Run @ 4
Walk @ 3.5
20 mins

Treadmill - Walk @ 3.3
40 mins
3.34 miles

StairMaster
5 mins
.35 miles
17 floors

Strength Training - Circuits
30 Minutes
3 sets/12 reps
Shoulders - 30lbs
Chest - 15lbs
Row - 30lbs
Abs - 50lbs
Arm Extension - 15lbs
Biceps - 5lbs
Leg Curls - 50lbs
Leg Extension - 15lbs
Squats - 40lbs
Back Extension - 50lbs

Treadmill - Walk @ 3
20 mins
1 mile

Cardio
Couch to 5k - W1D3
Run @ 4.5
Walk @ 3.5
20 mins
1.55 miles

Treadmill - Walk @ 2.8
40 mins
1.65 miles

Stationary Bike - manual program
5 mins
.78 miles

Strength Training - Circuits
30 Minutes
3 sets/12 reps
Shoulders - 40lbs
Chest - 15lbs
Row - 30lbs
Abs - 50lbs
Arm Extension - 15lbs
Biceps - 5lbs
Leg Curls - 50lbs
Leg Extension - 15lbs
Squats - 40lbs
Back Extension - 50lbs

StairMaster
3:20 mins
.23 miles
11 floors

Stationary Bike - manual program
20 mins
7.13 miles

Cardio
Couch to 5k - W1D2
Run @ 4
Walk @ 3.5
20 mins

Treadmill - Walk @ 3
40 mins
3.23 miles

StairMaster
5 mins
.35 miles
17 floors

Strength Training - Circuits
30 Minutes
3 sets/12 reps
Shoulders - 30lbs
Chest - 15lbs
Row - 30lbs
Abs - 50lbs
Arm Extension - 15lbs
Biceps - 5lbs
Leg Curls - 50lbs
Leg Extension - 15lbs
Squats - 40lbs
Back Extension - 50lbs

Treadmill - Walk @ 2.9
20 mins
.96 miles

Cardio
Couch to 5k - W1D1
Run @ 4.5
Walk @ 3.5
20 mins
Treadmill - Walk @ 3.3
40 mins
3.53 miles

StairMaster
5 mins
.36 miles
17 floors

Strength Training - Circuits
30 Minutes
3 sets/12 reps
Shoulders - 30lbs
Chest - 15lbs
Row - 30lbs
Abs - 30lbs
Arm Extension - 15lbs
Biceps - 5lbs
Leg Curls - 50lbs
Leg Extension - 15lbs
Squats - 40lbs
Back Extension - 50lbs

Treadmill - Walk @ 2.7-3.3
20 mins
.95 miles

Cardio
Arc Trainer - level 3
30 mins
1.42 miles

Treadmill - Walk @ 3.3
30 mins
1.64 miles

Cardio
Treadmill - Walk @ 3.4
60 mins
3.44 miles

Cardio
Treadmill - Walk @ 3.2
60 mins
3.22 miles

Cardio
Treadmill - Walk @ 3.2
60 mins
3.21 miles

Cardio
Treadmill - Walk @ 3.6
60 mins
3.59 miles

Cardio
Treadmill - Walk @ 3.3-3.6/varying inclines
60 mins
3.43 miles

Cardio
Treadmill - Walk @ 3.2
60 mins
3.19 miles

Cardio
Treadmill - Walk @ 3.0
60 mins
3 miles

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
2.62 miles

Treadmill - Run/Walk
7.5 mins running @ 3.8 (last 1.5 mins @ 4.2)
37.5 mins walking @ 3.2
2.42 miles

Total mins: 90
Total Miles: 5.04
Avg ♥ rate: 142

Strength Training
12 reps each/2 sets/5lb weights
Shoulders - front & side raises (6 each)
Chest - chest flyes
Back - one arm row & lawnmower
Bicep - concentration curls - 8 lbs
Triceps - triceps extensions - 8lbs
Abs - crunches
Lower abs - reverse crunches
Obliques - side crunches
Quads - walking lunges (24 strides)
Hamstring - leg raises (bent knee & straight leg)
Outer Thigh - leg lifts
Inner Thigh - sweeping leg lifts
Calves - calf raises (both legs)

Total weight mins: aprox 30 mins

Cardio - Fat Burning Zone
Elliptical Machine
60 mins
3.79 miles

Treadmill - Run/Walk
7.5 mins running @ 3.8
22.5 mins walking @ 3.2
1.68 miles

Total mins: 90
Total Miles: 5.59
Avg ♥ rate: unknown, left strap @ home.

Cardio - Fat Burning Zone
Elliptical Machine
60 mins
3.93 miles

Treadmill - Run/Walk
7.5 mins running @ 3.8
22.5 mins walking @ 3.2
1.66 miles

Total mins: 90
Total Miles: 5.59
Avg ♥ rate: 144

Cardio - Fat Burning Zone
Recumbent Bike
22 mins
7.93 miles

Stationary Bike
22 mins
7.93 miles

StairMaster - Level 9
2 mins
.18 miles/8 flights

Elliptical Machine
22 mins
1.58 miles

Treadmill - Run/Walk
7:30 mins running @ 3.8
14:30 mins walking @ 3.2
1.25 miles

Total mins: 90
Total Miles: 18.87
Avg ♥ rate: 136

Cardio - Fat Burning Zone
Recumbent Bike
22 mins
7.94 miles

Stationary Bike
22 mins
7.93 miles

StairMaster - Level 9
2 mins
.18 miles/8 flights

Elliptical Machine
22 mins
1.69 miles

Treadmill - Run
5 mins running @ 3.8
.31 miles

Total mins: 73
Total Miles: 18.05
Avg ♥ rate: 135

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
2.92 miles

Treadmill - Run/Walk
5 mins running @ 4.2
40 mins walking @ 3.2
2.49 miles

Total mins: 90
Total Miles: 5.41
Avg ♥ rate: 143

Cardio - Fat Burning Zone
Elliptical Machine
55 mins
3.88 miles

Treadmill - Run/Walk
5 mins running @ 4.2
30 mins walking @ 3.2
1.97 miles

Total mins: 90
Total Miles: 5.85
Avg ♥ rate: 147

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
3.15 miles

Treadmill - Run/Walk
5 mins running @ 4.2
10 mins walking @ 3.2
.92 miles

Total mins: 60
Total Miles: 4.07
Avg ♥ rate: 149

Cardio - Fat Burning Zone
Recumbent Bike
22 mins
7.94 miles

Stationary Bike
22 mins
7.93 miles

Elliptical Machine
22 mins
1.88 miles

Treadmill - Run/Walk
5 mins running @ 4.0
17 mins walking @ 3.5
1.3 miles

Total mins: 90
Total Miles: 19.05
Avg ♥ rate: 133

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
2.22 miles

Treadmill - Walking @ 3.8 mph
18 mins
.95 miles

Total mins: 45
Total Miles: 3.17
Avg ♥ rate: 148

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
2.08 miles

Treadmill - Run/Walk
5 mins running @ 4.0
10 mins walking @ 3.0
.81 miles

Total mins: 45
Total Miles: 2.89

Avg ♥ rate: 146

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
2.19 miles

Treadmill - Run/Walk
5 mins running @ 4.0
10 mins walking @ 3.5
.85 miles

Total mins: 45
Total Miles: 3.04
Avg ♥ rate: 148

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Buns
10 reps 1 leg squats
20 squats

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
2.97 miles

Total mins: 45
Total Miles: 2.97
Avg ♥ rate: 142

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
2 miles

Total mins: 30
Total Miles: 2
Avg ♥ rate: 140

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Arms & Buns

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
3.31 miles

Treadmill - Walking @ 3.5 mph
45 mins
2.62 miles

Total mins: 90
Total Miles: 5.93
Avg ♥ rate: 146

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Buns

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
3.09 miles

Treadmill - Walking @ 3.5 mph
45 mins
2.6 miles

Total mins: 90
Total Miles: 5.69
Avg ♥ rate: 142

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Arms
5lbs
8lbs for all bicep moves

Cardio - Fat Burning Zone
Elliptical Machine
40 mins
2.69 miles

Treadmill - Walking @ 3.5 mph
20 mins
1.16 miles

Total mins: 60
Total Miles: 3.85
Avg ♥ rate: 146

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Buns

Cardio - Fat Burning Zone
Treadmill - Walking @ 3.5 mph
30 mins
1.74 miles

Elliptical Machine
30 mins
2.06 miles

Total mins: 60
Total Miles: 3.8
Avg ♥ rate: 144

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Arms

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
1.83 miles

Treadmill - Walking @ 3.5 mph
30 mins
1.73 miles

Total mins: 60
Total Miles: 3.56
Avg ♥ rate: 141

Cardio - Fat Burning Zone
Recumbent Bike
25 mins
8.66 miles

Elliptical Machine
25 mins
1.68 miles

StairMaster
1:30 mins

Treadmill
25 mins
1.12 miles

Total mins: 75
Total Miles: 11.46
Avg ♥ rate: 138

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Legs 3 Sets
8-12 Reps

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
1.87 miles

Treadmill - Walking @ 2.8 mph
30 mins
1.4 miles

Total mins: 60
Total Miles: 3.27
Avg ♥ rate: 148

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Legs 3 Sets
8-12 Reps

Abs 3 sets
8-12 Reps

Cardio - Fat Burning Zone
Elliptical Machine
30 mins
1.64 miles

Treadmill - Walking @ 2.8 mph
30 mins
1.4 miles

Total mins: 60
Total Miles: 3.04
Avg ♥ rate: 147

Strength Training
The Science of Fitness with Tamilee - I Want That Body!

Arms 3 Sets
8-12 Reps

Abs 3 sets
8-12 Reps

Cardio - Fat Burning Zone
Elliptical Machine
45 mins
2.39 miles

Treadmill - Walking @ 2.8 mph
45 mins
2.25 miles

Total mins: 90
Total Miles: 4.64
Avg ♥ rate: 144