Birds of Prey Training Log

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    FRIDAY 17th July

    Warmup

    Program - 30 days of HIIT // day 29 lvl 3

    Program - 30 days of HIIT // day 30 lvl 3


    Daily Workout - express tone day 9

    Daily dare - I FORGOT AGAIN

    Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

    Challenge - abs of steel

    Challenge - road to 5 min plank (2.10)

    FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

    daily stretching

    Cool down

    WEEKLY:

    abs

    cardio

    arms

    full body


    COMMENTS

    30 days of hiit done!! now to choose another program...

    Comment


      Congrats on 30 days of HIIT Badge day 🔖

      Comment


        Congrats!

        Comment


          MONDAY 20th July

          weigh in: 162 lbs

          Warmup

          Program - 30 days of HIIT advanced // day 1 lvl 3

          Daily Workout - express tone

          Daily Workout - fae

          Daily dare - with ec

          Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

          Challenge - abs of steel

          Challenge - road to 5 min plank (2min)

          FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

          daily stretching

          Cool down

          WEEKLY:

          full body


          COMMENTS

          more weight loss woooo. and i had mcdonald's last week!

          Comment


            TUESDAY 21st July

            Warmup

            Program - 30 days of HIIT advanced // day 2 lvl 3

            Daily Workout - express tone day 10

            Daily Workout - abs 1

            Daily Workout - abs 2

            Daily Workout - abs 3

            Daily dare -

            Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

            Challenge - abs of steel

            Challenge - road to 5 min plank (2min)

            FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

            daily stretching

            Cool down

            WEEKLY:

            full body

            abs


            COMMENTS

            sooo...the advanced hiit program...super hard. like, so hard. and it takes so long!!!!! idk how i'm supposed to fit in my other workouts as well as this?!

            Comment


              FRIDAY 24th July

              Warmup

              Program - 30 days of HIIT advanced // day 3 lvl 3

              Daily Workout - express tone day 11

              Daily Workout - arms 1

              Daily Workout - arms 2

              Daily dare - around the world...nearly popped my knee out lol

              Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

              Challenge - abs of steel

              Challenge - road to 5 min plank (2min)

              FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

              daily stretching

              Cool down

              WEEKLY:

              full body

              abs

              arms

              cardio


              COMMENTS

              Comment


                SATURDAY 25th July

                Warmup

                Program - 30 days of HIIT advanced // day 4 lvl 3

                Daily Workout - express tone day 12

                Daily Workout - ballet workout (swan)

                Daily Workout - pretty little monster

                Daily Workout - killer legs

                Daily dare - with ec

                Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

                Challenge - abs of steel

                Challenge - road to 5 min plank (2min)

                FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

                daily stretching

                Cool down

                WEEKLY:

                full body

                abs

                arms

                cardio

                legs


                COMMENTS

                definitely noticing growth in my leg muscles, but want to keep it coming! my abs have sort of plateaued, hoping it's because i just have a little layer of fat hiding them. when i started working out, i noticed definition in my abs almost instantly but it's stopped there!

                Comment


                  MONDAY 27th July

                  weigh in: 160 lb

                  Warmup

                  Program - 30 days of HIIT advanced // day 5 lvl 1

                  Daily Workout - express tone day 13

                  Daily Workout - 15 min thighs (new fave!)

                  Daily Workout - pretty little monster

                  Daily Workout - killer legs

                  Daily dare - with ec

                  Challenge - 50 squats a day (switched to bulgarian squats, and 60 rather than 50)

                  Challenge - abs of steel

                  Challenge - road to 5 min plank (2min)

                  FOCUS - thighs (bulgarian squats x 30 each leg, weighted split squats x 15, single leg lifts 3 x 20

                  daily stretching

                  Cool down

                  WEEKLY:

                  full body


                  COMMENTS

                  bit disappointed i only managed level one of the program today, as i'd been working consistently at lvl 3. however, it was burpees and i hate them and also have a headache...so it's a miracle i did any

                  Comment


                    Originally posted by aeclanum View Post
                    bit disappointed i only managed level one of the program today, as i'd been working consistently at lvl 3. however, it was burpees and i hate them and also have a headache...so it's a miracle i did any
                    Little is much better than nothing

                    Comment


                      Originally posted by Fremen View Post

                      Little is much better than nothing
                      veryyyy very true!!!

                      Comment


                        TUESDAY 28th July

                        Warmup

                        Program - 30 days of HIIT advanced // day 6 lvl 3

                        Daily Workout - express tone day 14

                        Daily Workout - 15 min abs (madfit)

                        Daily Workout - 10 min abs (sami clarke)

                        Daily Workout - 5 min abs (sami clarke)

                        Daily dare - with ec

                        Challenge - 50 squats a day FINISHED

                        Challenge - abs of steel FINISHED

                        Challenge - road to 5 min plank (2min)

                        5 min wall sit

                        daily stretching

                        Cool down

                        WEEKLY:

                        full body

                        abs


                        COMMENTS

                        Comment


                          FRIDAY 31st July

                          Warmup

                          Program - 30 days of HIIT advanced // day 7 lvl 2

                          Daily Workout - express tone day 15

                          Daily Workout - 7 min arms

                          Daily Workout - 10 min arms

                          Daily dare - with ec

                          Challenge - need a new one!

                          Challenge - road to 5 min plank (2min)

                          daily stretching

                          Cool down

                          WEEKLY:

                          full body

                          abs

                          arms


                          COMMENTS

                          Comment


                            Congrats on challenges

                            Comment


                              SATURDAY 1st August

                              Warmup

                              Program - 30 days of HIIT advanced // day 8 lvl 2

                              Daily Workout - express tone day 16

                              Daily Workout - thighs

                              Daily Workout - legs

                              Daily dare - with ec

                              Challenge - impossible abs

                              Challenge - glutes of steel

                              Challenge - 50 squats a day (again)

                              Challenge - road to 5 min plank (2min)

                              daily stretching

                              Cool down

                              WEEKLY:

                              full body

                              abs

                              arms

                              legs


                              COMMENTS

                              is working out harder when it's hot? is that an excuse i can use?

                              Comment


                                MONDAY 3rd August

                                weigh in: 159 (-1 1/2)

                                Warmup

                                Program - 30 days of HIIT advanced // day 9 lvl 3

                                Daily Workout - express tone day 16

                                Daily Workout - full body


                                Daily dare -

                                Challenge - impossible abs

                                Challenge - glutes of steel

                                Challenge - 50 squats a day (again)

                                Challenge - road to 5 min plank (2min)

                                daily stretching

                                Cool down

                                WEEKLY:

                                full body

                                COMMENTS

                                surprised i managed tonight since i went out for dinner!!

                                Comment

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