The Lady Hardbody "49er" workout:

• 49 burpees (done in 1 set).  Time of 3:45.87
• 49 Manmakers (DB2x12).  Time of 19:07.03
• 49 Power Wheel pikeups.  Time of 2:48.44.
• 49 Goblet squats (DB20, done in 1 set).  Time of 1:45.15.
• 49 hand grip squeezes.

The Lady Hardbody "Mujer de Hierro" workout.  Untimed.

Prehab:

• 10 weighted prehab exercises based upon Core Performance system 

Physioball:

• Multiple sets of 8 physioball based exercises (most with weights)

Closed with some hand grips work

Weight vest:

• 14 exercises with 15-pound weight vest. 

Ankle weights:

• 8 ankle weights exercises (2 also with Heavy Hands). 

Wheels:

• 1 set standing ab wheel rollouts.  1 set Power Wheel pikeups.  1 set Power Wheel butt raises. 

Pullup bar:

• 1 set weight belt pullups. 2 sets weight belt chinups

Valencia, Spain:  Super circuit of dumbbell clean and presses, snatches and 1-handed swings.  Time of 17:04.75.

Followed up with 50 dumbbell Goblet squats and a 5 exercise core workout.

Barcelona, Spain:  50 burpees followed by 150 dumbbell thrusters (DB2x6kg).  Time of 19:37.87.

Perpignan, France:  100 squat to overhead press movements (DB2x8kg).  25 lunge to curls and overhead press movements (DB2x4kg).

Perpignan, France:  50 burpees (time of approx. 4:40).

Unable to do the planned 100 burpees for time.

October 12, 2009

Valencia, Spain:  21-15-9 countdown of: burpees, dumbbell sit-ups (DB4kg), dumbbell thrusters (DB2x6kg), leg raises with lift, squats, Saxon side bends (DB4kg), mountain jumpers.

Time of 18:59.15.

Tribal BD practice, 30 min.
BD/ballet practice, 20 min.

DB 2x20, Thrusters - 50: 5(10)
MB 10, Russian twists - 100: 1(50), 2(25)
MB 10, Crunches - 100: 2(50)
KB 44, 2-Handed Swings - 50: 5(10)
DB 2x20, Renegade rows (w/pushups) - 13: (8) (5)
DB 2x20, Renegade rows - 18: (8) (5) (5)
WV 20, Squats - 100
Calf raises - 50
Toe-ups - 25
AW 2x5, Leg raises w/lift, (15) (8)
AW 2x5, Prone flutter kicks - (50) (30)
DB 2x12, Traveling shoulder presses - 20: 2(10)
DB 2x8, Renegade reverse flys - 13:  (8) (5)  

Hip Opener Yoga, 20 min.