Janís 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
B/Push-up test
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 
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

Day Six: 11/20/17 Upper body day
A/.5 mile run 4:40.5
B/Upper body/30 second intervals/2 rounds/Barbell bench press/barbell shoulder press/barbell upright row and press/barbell curls/dumbbell front raises/dumbbell tricep ext behind head/
C/Normal ab routine/no assessment

Day Seven 11/22/17 cardio day
A/1 mile run, 10:27 elapsed time, first walk 4:59
B/30 second intervals/2 rounds/jumping jacks/bicycle kicks/mountain climbers/burpees. Burpees assessed: round 1-7 round 2-9 round 3-13
C/ situps/added full situp in beginning of round otherwise normal ab routine/assessed situps, round 1-10 full situps, round 2: 15 punch sit ups
D/ End workout w/ Boxing and stairs

Day Eight: 11/25/17: Leg day

A/1.1 mile jog for first time/elapsed time 13:15, first walk at 12:45
B/30 second interval/2 rounds/added barbell squats/barbell squats/bodyweight squat/balls squat/wall sit/leg raises/donkey kicks/walking lunges/
C/Stair walks for last ten minutes

Day Nine: 11/27/17: Upper body day
A/1.1 mile run: elapsed time 13:01.57, no walk 
B/Upper body routine/2 rounds/28 second interval/Barbell shoulder press/barbell curl/barbell upright row and press/dumbbell tricep extension/dumbbell curls/Finisher was rope work for 4 rounds, round 1 was 32 seconds, round 2 for 36 seconds, round 3 for 37 seconds, round 4 for 42 seconds.
C/ Regular ab routine/assessed 12 knee situps

Day 10: 11/29/17 Cardio day
A/13:48.56 1.2 mile run. No walk 
B/2 rounds of 28 second interval cardio/jumping jacks /bicycles/mountains/burpees. Burpees assessed at 14 on first round, 15 on second.
*suicide runs from middle of field to end of field and back
C/Regular ab routine 13 knee elbow situps

Day 11: 12/1/17: Leg day
A/1.3 mile run/14:52 elapsed time w/ no walk
B/Leg sequence w 28 second rest/Bodyweight squat/dumbbell squat/ball squat/wall sit/leg raises/donkeykicks/walking lunges
C/ Regular ab routine/14 knee to elbow situps.

Day 12/4/17: Upper body
A/1.5 mile run/elapsed time 17:58
B/Upper body 28 second interval/2 rounds/Bench press/Shoulder press/tricep extensions/curls/
C/Pushups: 4.5 to dumbbell
D/sucides whole field
E/9 minutes of stairs

Day 12/6/17: Cardio Day
A/1.6 mile run and as we know taken down by the trash can  /elapsed time for 1.6 was 18:45, 1.5 was 17:54
B/Cardio sequence/28 second rest/jjs/mountains burpees
C/15 burpees
D/regular ab routine/15 knee to elbows

Day 12/8/17: Leg day
A/2.0 mile run/elapsed time was 25:20. 1.5 mile was 17:49, 1.7 mile (stop sign) was 22:45
B/Leg sequence/28 secondsX2/bodyweight squat/dumbbell squat/ball squat/wall sit/leg raise/donkey kicks/lunges
C/Abs w/ 16 knee to elbow situps
D/stairs for 5 min

Day 12/11/17: Upper body
A/2.6 mile run/17:40 mile and half/24:45 2 mile/2.5 mile 31:30/2.6 mile 33:30
B B/Upper body 28 second interval/2 rounds/Bench press/Shoulder press/tricep extensions/curls/
C/Pushups: 6 to dumbbell
D/10 minute stair walk

Day 12/13/17: Cardio day (you are a beast)
A/2.6 mile run/times were 1:30 over record times due to subhuman weather and wind/
B/Jumping Jacks/bicycles/mountain climbers/burpees/
C/16 burpees
D/Boxing all rounds
E/stairs for 5 minutes

Day 12/15/17/: Leg day
A/ 3.1 mile run/10:01 first mile/4:40 on first half mile/16:38 1.5 mile/23:15 2 mile/30:15 2.5 mile/36:30 3 mile/3.1 mile 38:24.
B/Leg sequence/28 secondsX2/bodyweight squat/dumbbell squat/ball squat/wall sit/leg raise/donkey kicks/lunges combines w/ abs. Noticed elbows to knees were easier to do due to weight loss.
C/stair for 10 minutes (overtime  )


12/18/17/: upper body day
A/ 1.5 mile at 16:36 than shin splint acted up, did 2.5 miles
B/ B/Upper body routine/2 rounds/28 second interval/Barbell shoulder press/barbell curl/barbell upright row and press/dumbbell tricep extension/dumbbell curls/Finisher was rope work for 43 and 44 seconds.
C/stairs for 10 minutes

12/20/17: cardio day
A/3 mile run/16:28 1.5 mile
B/ B/Jumping Jacks/bicycles/mountain climbers/burpees/
C/17 and 18 burpees, looked much faster.
D/suicides walking w/ weighted vest
e/stairs w/ weighted vest

12/22/17 upper body day
A/3.5 mile run, best run distance yet/43:45 for 3 mile/16:23 1.5 mile/shin splints better little pain in calf
B/body weight squat/barbell squat/ball squat/wall sit/leg raise/donkey kick/walking lunges
C/stair walk w/ weighted vest for 7 minutes

12/25/17 Cardio
A/4 Mile Run/44 min
B/Usual ab routine
C/10 min stair walk

12/27/17/ Workout Missed Due God Saving You From Cardio, ie flat tire

12/29/17 Cardio/Upper body
A/2 miles in 23:05/1.5 mile in 16:10 )
B/Upper body workout/3 sets bench press/shoulder press/bicep curls/
C/two sets of rope work over 35 seconds
D/abs/2 rounds
E/Stair walk 10 min

January 1, 2018: leg day
A/2 mile run on treadmill due to cold, hit 1.5 at 20 min
B/Barbell squat/stiff leg deadlift for hamstrings/ball squat/wall sit/donkeys/lunges
C/Ab sequence X2
D/10 minutes of stairs

January 2th: Cardio day
A/1.5 mile on treadmill at 19 min
B/JJs/mountains/burpeesX2
C/17 and 18 burpees to failure
D/Stairs for 7 min

January 3: Upper body
A/2 miles on treadmill, 7 minutes at 5.0 speed
B/ Heavy bench pressX3, heavy push press for 4 repsX2, curls, upright row and press all lighter bar
C/Rope/2 sets/38 sec and 39 sec.
D/7 min of stairs

January 8th: Leg day
A/2 miles on treadmill/4.5 for 7 min, 5 for 5 min./27.30 time for 2 miles (was sick)
b/Barbell squats/barbell hamstrings/ball squats/wall sit/donkey kicks/walking lunges
C/Abs/2 rounds
D/5 min stairs

January 10th: upper body day
A/treadmill/much better performance and then treadmill cut off at 1.1 miles/14:11./did 2 miles
B/bench press/barbell shoulder press/barbell curls/upright row and press/
c/3 rounds of girlie pushups
d/abs/2 rounds/
E/10 min of stairs

January 12: cardio day
A/ ran outside first day in two weeks/ran fast .5 mile at 4:50/1.5 mile at 16:12/and stopped at 2 miles/she felt a little less conditioned than two weeks prior when outside
B/Jumping jacks/mountains/burpees/
C/burpees of 19 and 20
D/suicides/2 rounds up and back on sidewalk/continual jog
e/stairs for 5 min