Wonderful Flow

I don't think I've ever typed up what my "Wonderful Flow" is... so I made this up myself using Holly's 5 min Feel Good Flow. I do it two times as I listen to 2 repeats of Wonderful Wonderful by the Killers. The song is 5:10, so it takes me just over 10 minutes to do two Wonderful Flows.

Stretch hands to heaven
Swan dive
Standing legs, bent over T hand to heaven alt
Chair pose
Hip opener squat and Bent over straight leg 3x
Downward Dog Upward Dog 3x
Pigeon

Then the following all with Right leg forward for round 1, then next repeat of song, do the above again followed by left leg forward of the following:

Runners Stretch
Warrior 1
Warrior 2
Reverse Warrior
Warrior 2
Warrior 1
Runners Stretch
Hip Flexor stretch from Wonderful Wonderful to Wonderful Wonderful
Straight leg Sit back stretch
Straight leg standing forward stretch
Pyramid
Standing

Jan 20 - 25

Monday - 8 pm workout - Holly's January WO "Stay the Path"
warm up - 10 toy soldiers each leg, total 20
hip openers 5x each leg
deluxe crawl - 5 each leg
 Then four rounds of these 5 exercises, each exercise for 1 min each, right leg for round 1, left leg round 2, right for round 3, left for 4:
1) loaded single leg RDL and forward lunge 2/15 - my reps: 10, 14, 11, 15
2) kick it rows 2/15 - my reps 24, 27, 21, 26
3) stability ball chest press 2/20 - reps 32, 40, 30, 30
4) kneeling chop 1/20 - reps 19, 17, 15, 15
5) dumbbell swings 1/30 - reps 25, 27, 27, 30
I did 3 rounds quickly, then got interrupted. My kids were inspired to workout, so on the last round, took me a little longer but I finished

Tuesday - 6:20 am: 10 min walk, then BFL run, total distance 2.5 miles, total time 36 minutes
Wednesday - stretching at 11pm while I watched YouTube, the MozArt Group is so fun! Watch the "how to impress a woman" one
Thursday - 10 pm 12 minutes of planks and 2 wonderful flows
Friday - 2 mile cardio with four 60 sec sprints, I did BFL style for the first 2, then walking with 2 sprints for the rest
Saturday - nothing

Jan 13 - 18

Monday - I did a BFL cardio run this morning, and I hated it. And I got up to do it at 5:45! Life is Pain - you can choose: The Pain of DISCIPLINE - or - the Pain of DISAPPOINTMENT. Today I chose Pain of discipline, and it's better than the pain of disappointment, cause it only lasted that 20 minutes, and then I felt great about myself all day.
Tuesday - It was a simple workout last Tues, but it got me nicely sore, so I thought I'd do Holly's December Workout C again - 6 rounds of:
   5 Low hinge Burpees
   5 back lunge and twist with 2/15 left leg
   5 back lunge and twist with 2/15 right leg
   5 left leg donkey kick dead lift with 2/15
   5 right leg donkey kick dead lift with 2/15
Wednesday - I only got in 15 minutes and 3 of my BFL hiit runs and then I had to take carpool to Skyline Jazz band, then when I got home I had to take Churchill carpool, then we went and got our car from the service center, anyway, I didn't get back to the treadmill but I'll hit it hard on Friday. Around 5 pm I did 60 reps of: Standing shoulder press with 2/12, lying triceps extensions with 2/12, then lying straight arm tricep hinge with 1/12.
Thursday - 6 min jog BFL style, with warm up, jog, sprint at the end, to finish up the cardio from yesterday. Then 2 Wonderful Flows, then 4 rounds of the following:

• 5x of jump lunge right, jump lunge left, jump squat = 1 
• 100 calf raise pulses holding two 30 lb dumbbells
• 20 deadlifts with 2/30 lbs
• 15x of lower than parallel squats with 1/30 lb
• 1 min center plank on hands

First time I've done that since I was 33 weeks pregnant with Peter. Round 1 time: 4:11, round 2: 3:46, round 3 - 3:45, round 4 - 3:10! I had to push hard but only did 4 rounds in hopes that I will be able to walk tomorrow. The first time I did it in June 2018, I did 10 rounds and I was unable to walk for almost a week. I don't want that to happen again, so 4 rounds it is, we'll see how I feel tomorrow. I'm proud of myself for 4/4 workouts this week, AND each time was in the AM too! Go me
Friday -  This AM I just did 3 of my BFL hiit runs, 1.3 miles in 16 minutes. then had to take the kids to school, weather was too bad for them to drive the Fiesta. Ty flow after I got home.
Saturday - 2 Wonderful Flows

Jan 6 - 11

Monday - Peter had a high fever today and pretty much would not let me put him down. I did about 1/2 of a Ty flow, that was it
Tuesday - Snuck away from P this morning, 20 min walk 1.16 miles, then Holly's December Workout C - I did 6 rounds of:
5 Low hinge Burpees
5 back lunge and twist with 2/15 left leg
5 back lunge and twist with 2/15 right leg
5 left leg donkey kick dead lift with 2/15
5 right leg donkey kick dead lift with 2/15
Wednesday - 20 minutes this morning, 1.20 miles.
Thursday - I took a walk while I waited for Abi at her flute lesson this afternoon - I walked to the vital records to pick up Peter's birth certificate instead of driving there. It was super cold! But I got 1.72 miles in (according to my phone), 32 minutes
Friday - no exercise but I did go to the temple and I also caught up a little bit on the family blog, so that's a win
Saturday - Busy day. Corey took the kids bowling and I decided to practice violin. Worked on Minuet 1 - trying to get better tone. 11 pm and I am nursing Peter here at the computer again. I'll try to stretch before I got to bed, but I'm kinda spoiling Peter and I don't know if he'll let me. Do I really keep nursing him? I feel like I'd get so much more done if I didn't nurse. I've nursed him longer than I have any of the other kids. It will be a year in a few days! He's almost a year old. I will NOT be giving him cow milk. But maybe I'll start to give him a bottle with soy or formula now and then.

Dec 30 - Jan 4

Monday - 2 Wonderful Flows, then treadmill walk with 4 sprints. It reset my distance and time stats after 20 min or so, so I'm not exactly sure how far I went, but I did do 4 sprints which about killed me.
Tuesday - nothing
Wednesday - skiing on the kiddie hill with Natalie and Lily, pushed a car stuck in the snow, hiked a snow hill
Thursday - tried to do Ty flow, got about half through then kids interrupted me. Feeling a bit trapped today.
Friday - nothing
Saturday - temple for initiatories this morning at 7 am. At 10 pm tonight I did 12 minutes of planks! It's been a while since I did those. I practiced violin a lot today, I love it. I want to make a doable fitness plan/goal for the new year.

Dec 23 - 28

Monday - nothing
Tuesday - 2.3 mile walk outside
Wednesday - Merry Christmas! Once again I did no exercise.
Thursday - It is 4:00. I will walk on the treadmill today. I am going to go do it as soon as possible and will finish by 6. 4:43 pm, I only did 10 minutes / 0.54 mile cause Corey and Victor are back.
Friday - Corey took Victor to the airport today at 6 am, 7:00 am - 2 mile walk on treadmill
Saturday - nothing but I did a session at the temple this morning! And I didn't doze off at all, yay. Hendrika Maria Verneer, 11 Aug 1858, Driel Gelderland, Netherlands. 11 pm, 60 back flys with 2/12

Dec 16 - 21

Monday - Short Wonderful Flow
Tuesday - 1 mile treadmill walk in 17 min, then Holly's Just Slaying workout, which was 4 rounds of:
  5 squat thrust with 1/20 shoulder press, 5x each arm
  5 spider man stretch and row with 1/20 lb
  5 single RDL, alt each leg with 2/20
  5 burpees with push up
Wednesday - nothing
Thursday - nothing
Friday - 1 min center plank
Saturday - nothing but we're almost done with Mel's painting for Christmas!