client progression 4

Mica’s Progress

2/12/18 (Feel out week) A/27 pushups in a min

B/35 situps in a min

C/30 burpees at workout’s conclusion

D/kettle bell work to assess upper body strength

E/Wall sits, balls squats, and lunges to assess legs

2/14/18 (Feel out week) A/began incorporating barbell movements for upper body. Movements

B/kettle bell movements including curls, front raises, side laterals, swings.

C/Upper abdominal movements

D/Began incorporating stairs for aerobic element

2/16/18 (feel out week) A/Leg raise/side leg raise/bicycle/donkey kick warmup X2

B/Barbell/kettle bell movements for upper body ie bench press, military press, bicep curls, laterals, push press.

C/More stairs because we love them so much J

D/Cardio boxing

E/31 burpees (you are a superhero)

2/17/18/ Cardio low intensity 30 min

*Feel out week means just that, getting to know fitness level, recovery rate, strength, etc. It’s a low intensity, non number documented week. Next week we increase intensity J

2/19/18/ Upper body emphasis/cardio/ Feel out

A/barbell bench press/kettle bell curls/incline barbell bench press/kettle bell front raise/barbell curls/two arm kettle bell raises/

B/crunches/knee to elbow crunch/planks/X2

C/StairsX2

2/21/18 Lower body focus/cardio/feel out

A/warm up/leg raise/side leg raise/bicycles/donkey kicksX2

B/Ball Squats

C/Box step ups and core

D/Outdoor cardio ie drive way runs, suicides

E/32 burpees

2/23/18 upper body focus (all exercises pyramiding up in weight)

A/Barbell bench press/Kettle curls/incline barbell bench press/kettle front raises/barbell military press/two arm kettle bell swing/barbell curls/

B/Ab sequenceX2

C/Calve raises w/ bounceX2

D/stair walksX2

*No weekend cardio due to illness

2/28/18 upper body focus/outdoor cardio

A/Barbell bench press pyramiding up in weight/kettlebell curls, incline barbell bench press pyramid up/kettlebell front raise, barbell curls/two arm kettle bell swing, military press/kettle bell laterals, tricep pressdowns/3 sets/on cable machine

B/flat crunch/knee to elbow crunch/plank/X2

C/Stair runs w/ target hr of 160 bpm/4 sets

D/driveway runs w/ target hr of 160 bpm/3 sets

E/No burpees/guesses w/in 1 L

3/2/18: lower body focus/cardio

A/warm up/leg raise/side raise/bicycles/X2

B/Step ups on block/target hr of 160 bpm/X3 sets

C/walking lunges

D/squats on chair

E/stair walksX2 (no burpees guessed number exact L

3/3/18 Cardio workout yayyy

3/5/18 Upper body focus

A/Barbell bench press/kettle bell bicep curls, incline barbell bench press/side kettlebell laterals, barbell bicep curls/kettle bell front raises, barbell upright row and press/tricep pressdowns/Everything X2

B./knee to elbows abs/crunch/plankX2

C./StairsX2 for target hr 160 bpm

D/Burpees for 33, yes I won this time J

3/7/18: snow day/Cardio/legs/no Eric

3/12/18: Upper body focus/pyramiding weight up for strength/3 sets per

B/knee to elbow/reg crunch/plankX2

C/2 rounds of stairs to target hr of 160

D/ 34 burpees

3/14/18: Leg focus

A/leg raises/bicycle/donkey warm up X2

B/kettlebell chair squats supersetted w/ ball squats X2

C/Walking lungesX2

D/Box step ups to target hr of 160X2

E/StairsX2 target hr of 160

3/16/18 Upper body focus

A/Barbell bench press flat/kettle bell curl X3, incline barbell bench/kettlebell front raisesX3/Barbell shoulder pressX3, barbell curls/kettlebell side lateralsX3/barbell clean and press/tricep pressdowns. Noticeable strength increase in all exercises esp tricep pressdowns. Noticeable difference in deltoid musclulature.

B/Boxing all four rounds

C/Burpees 35 J

3/17/18: Cardio

3/19/18 Upper body focus/cardio/All Weights Increased by 10 pounds/First Week of 5 Sessions

1/stair runs/2X/target hr of 160

2/driveway/hill runs/2X/target hr of 160

C/No burpees guessed deltoids and latissimus dorsi correctly

3/20/18 32 minutes of cardio on elliptical

3/21/18 Snow day/leg workout on own/for step ups we need to add weight

3/23/18 upper body focus Upper body focus/cardio/All Weights Increased by 10 pounds ie monday/First Week of 5 Sessions

A/Barbell bench press flat/kettle bell curl X3, incline barbell bench/kettlebell front raisesX3/Barbell shoulder pressX3, barbell curls/kettlebell side lateralsX3/barbell clean and press

B/knee to elbow abs X2, planksX2

C/2 rounds of stairs for target hr of 150

3/26/18 Upper body focus/cardio/All Weights Increased by 5 pounds this week/Second Week of 5 Sessions/1650 kcal

B/knee to elbow abs and plank X2

C/Stairs X2 target hr of 155-160 bpm

D/No burpees, got lucky again

3/28/18: Lower body focus

A/ Leg raises, bicycles, donkey warmupX2

B/Wine chair squats/balls squatsX2

C/step ups w/ light kettle bellsX2

D/stair walkX2

E/36 burpees

3/29/18/ 32 min of elliptical

3/30/18 upper body focus Upper body focus/cardio/All Weights increased by 5 pounds ie monday/second Week of 5 Sessions

A/Barbell bench press flat/kettle bell curl X3, incline barbell bench/kettlebell front raisesX3/Barbell shoulder pressX3, barbell curls/kettlebell side lateralsX3/barbell clean and press

B/knee to elbow abs X2, planksX2 plank measured at 1:08

Outdoor cardio:

2 rounds of running stairs

3 rounds of hill runs/3 runs

3/31/18: 32 min outdoor run