Mitziís Progression Chart
Day one 11/8/17: Assessment Day
A/1.5 mile run. Run took place via three laps around neighborhood street.
Result: Time was 21.23. First walk began at 2.20 in, and overall RPE (rate of perceived exertion) was a 7 out of 19
Result 18 pushups performed with fatigue setting in at 10.
C/Sit up test
Result: 16 situps w/ first stop at 10
Day two 11/10/17: Cardio/Legs/abs
A/.5 mile run: 5:51 elapsed time, first walk 2:23
B/Leg circuit 2X each circuit: Bw squatsXBall SquatsXLeg Raises (forward and side)XDonkey kicks
C/ Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit
Ab assessment on bridge:24 seconds first round, 30 second round
Leg assessment: 13 and 14 bw squats
Day three 11/13/17/ Upper body and Abs
A/ 1 mile run: 10:24 elapsed time first walk 3:15
B/ Upper body circuit: dumbbell front raises, laterals, curls, behind head tricep extensions. No assessment just a wake up of the upper body w/ 10-12 pound dumbells.
C/ Ab routine of Ab circuit: crunchesXreverse crunchesXcombo crunchXBridgeX ball pass 2X through circuit. Bridge time a bit lower due to less time rest in circuit.
Day four: 11/14/17: Cardio day
A/ .5 mile run: 4:42 elapsed time, first walk 3:20
B/ Cardio bodyweight circuit: jumping jacks, bicycle kicks, mountain climbers, and squat thrusts aka burpies. 2 rounds 30 second rest. Assessment on burpees, round 1-5, round 2-6.
C/ Regular ab routine. Notable: 37 seconds on bridge
Day Five: 11/18/17 Leg and ab day
A/ 1 mile run: elapsed time: 10:07, first walk 3:45 (was able to complete first lap w/out walking for first time J
B/ Legs: Bw squats/ball squats/wall sits/ 30 second interval
Leg raise/side leg raise/donkeys/walking lunges 30 second interval
C/ Regular ab routine Bridge not assessed