Search Workouts
Athlete Name
Athlete Gym
Workout Name
Location Performed
Date
to
Description
separate multiple terms with semicolons ( ; )
Clear Form
Search Results
Athlete Date Sort Location Workout Name Description Results
Hannah Powers 04/28/2020 G2 GYM Chest Focused Workout At Home -Decline Pushups: 3 sets of 10-15 and one set until failure

-Pushups: 3 sets of 10-15 and one set until failure

-Diamond push ups: 2 sets of 12-15 and one set until failure

-Dips: 3 sets of 10-15 and one set until failure

-Burpees: 5 sets of 10 with 20 second rest periods		 35m 00s
Performed as RX
Hannah Powers 04/24/2020 G2 GYM Distance Run 4 mile run 50m 00s
Performed as RX
Hannah Powers 04/23/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total

Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14



 20m 00s
Performed as RX
Hannah Powers 04/22/2020 G2 GYM Legs, Glutes, & Abs 40 min Leg, Glutes, and Abs Strength Workout

3 min warm up (in video)

Choose either dumbbells, kettlebells, or wear IOTV for leg portions

https://youtu.be/xjNBcpE6Wsc		 42m 00s
Performed as RX
Hannah Powers 04/21/2020 G2 GYM Upper body interval workout 10 Minute Interval workout (2 rounds, 20 min total)

45 sec work/15 sec rest

1. Close to wide arm push ups
-Alternate between close grip and wide grip

2. Reverse snow angels

3. Plank ups

4. Lying Bicep leg curls

5. Side to side push ups

6. Skull crushers

7. Pulse rows

8. Wrist curls

9. Angled downward shoulder pushups

10. Superman hold		 27m 00s
Performed as RX
Hannah Powers 04/20/2020 G2 GYM Hill Repeats-Downhill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading downhill. Sprint downhill, at a nearly all-out speed. Walk back up and rest until you've completely recovered (about 30-45 rest), then go again.

Start with 8-10 repetitions and work up to as many as 20. Listen to your body and stop when you feel like you can do no more or you feel pain.




 8 reps
Performed as RX
Hannah Powers 04/17/2020 G2 GYM 1000 Calorie Burn Workout consists of:

-HIIT Cardio
-Total body Strength
-Pilates
-Cardio Kickboxing
-Core

Equipment:
Dumbbells (optional)
Bench (optional)
Mat (optional)		 1h 34m 00s
Performed as RX
Hannah Powers 04/15/2020 G2 GYM Upper Body 1- Clap Press-up (Push up)

Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end.

Sets:3

Reps:3

Rest:15 secs

Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration


2-Decline Press-up (Push up)

Don't have a bench? Just use your stairs or a chair.

Sets:3

Reps:8

Rest:15 secs

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.


3- Narrow Press-up


Sets:3

Reps:To failure

Rest:15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time.


4- Isometric Chest Squeeze

Sets:3

Reps:30 secs

Rest:120 secs

Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax.

5- Lateral Raise to Front Raise

Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end.

Sets:3

Reps:10

Rest:15 secs

Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence.


6-Dumbbell Standing Shoulder Press

Sets:3

Reps:10

Rest:120 secs

Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.		 42m 00s
Performed as RX
Hannah Powers 04/15/2020 G2 GYM Upper Body 1- Clap Press-up (Push up)

Perform the next four moves back to back (a 15 second shake of the arms is all you're allowed) and enjoy a proper rest at the end.

Sets:3

Reps:3

Rest:15 secs

Get in apress-upposition, with your hands shoulder-width apart and back straight. Lower until your chest almost touches the floor then push up explosively, clapping your hands together before going straight into the next iteration


2-Decline Press-up (Push up)

Don't have a bench? Just use your stairs or a chair.

Sets:3

Reps:8

Rest:15 secs

Place your feet on a bench with your hands planted on the floor in front of you. Lower your body down untilyour chestalmost reaches the floor. Press your body back up to the starting position while squeezing your chest. Pause briefly at the top before repeating.


3- Narrow Press-up


Sets:3

Reps:To failure

Rest:15 secs

Lie on the floor with your body straight and form a diamond shape with your hands. Lower your body down until your chest is almost touching the floor. Press your body back up to the starting position, squeezingyour tricepsand chest at the same time.


4- Isometric Chest Squeeze

Sets:3

Reps:30 secs

Rest:120 secs

Stand upright with both arms out in front of you, bent at a 90 degree angle. Lock your hands together and squeeze as hard as you can. Hold the contraction for 15-30 seconds then relax.

5- Lateral Raise to Front Raise

Perform the following two moves back to back (a 15 second shake of the arms is all you're allowed) and again enjoy a proper rest at the end.

Sets:3

Reps:10

Rest:15 secs

Standholding a dumbbellin either hand by your side. Slightly bend your knees and lift the dumbbells laterally until they're shoulder height. Then bring them back to starting position before raising them directly in front of you. Repeat the sequence.


6-Dumbbell Standing Shoulder Press

Sets:3

Reps:10

Rest:120 secs

Position your feet shoulder-width apart and stand holding twodumbbellsat shoulder height with an overhand grip. Press the weights up above your head until your arms are fully extended. Return slowly to the start position.		 1h 34m 00s
Performed as RX
Hannah Powers 04/14/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 46m 38s
Performed as RX
Hannah Powers 04/09/2020 G2 GYM Yoga Today you get a choice!
20 minute workout

Choose between:

1. Intense Abs and Core Burn
https://youtu.be/W2dVKri8qAo

OR

2. Full Body Power
https://youtu.be/3WxXSIFrta0		 1 reps
Performed as RX
Hannah Powers 04/08/2020 G2 GYM Lower Body Focus 7 exercises (1 minute each) then 30 sec wall sit, 2 Rounds

1. Pistol Squat (30 sec each leg)
-Modify with a bench/chair as needed

2. Sumo squat into a calf raise

3. Elevated side lunge (30 sec each leg)

4. Split squat (30 sec each leg)

5. Single leg deadlift (30 sec each leg)

6. Lateral step jump squat

7. Elevated back bridge

8. 30 sec wall squat		 21m 00s
Performed as RX
Hannah Powers 04/07/2020 G2 GYM Upper body- Push day Push focused superset workout. Perform each number exercise in it's entirety before breaking. Today's goal for super setting is to build muscle, increase muscular endurance, and save time.

1. (Lying tricep extension x 10) into (close grip chest press x 10) (3 sets for all)

2. Chest press x 10 (3 sets)

3. (Three way plate press x 20) into (front raises x 8) into (svend press x 8) (3 sets for all)

4. (Neutral front raises x 10) into (wide grip bent over rear delts x 10) (3 sets for all)

5. Bent over tricep extension x 10, finishing with a 10 sec pulse (3 sets)

6. Reverse plank reaches (2 x 30sec)

7. Incline tricep push up (2x until failure)		 42m 00s
Performed as RX
Hannah Powers 04/06/2020 G2 GYM Hill Repeats-Uphill 10- to 15-second hill repetitions (about 25m) at a 5% to 15% grade

At the end of the easy 1-1.5 mile run, catch your breath before heading uphill. Sprint Uphill, at a nearly all-out speed. Walk back down and rest until youve completely recovered, then go again.

Start with 6-8 repetitions and work up to as many as 20listen to your body and stop when you feel like you can do no more or you feel pain.
 6 reps
Performed as RX
Hannah Powers 04/03/2020 G2 GYM None 30 minute distance run

 2.30 mi
Performed as RX
Hannah Powers 04/01/2020 G2 GYM Fat Burning HIIT Workout 20s On, 10 Off x 3 rounds per exercise:

3 Split Jumps + Side Lunge
Jump Squat + Step Back/Lunge
Reverse Lunge + High Kick
High Knee Stutter
Burpees + Split Jump
Jump Squats

**Water Break**

Lateral Jump Squat Jack
Squat + Single Leg Kick Back
Bicycle Crunches
Push Up + Leg Lift
Jump Squat + Tap
Jump Curtsy Repeater
2 Runners + Center Drop
Side Lunge Center Burpee
Jumping Jacks		 40m 00s
Performed as RX
Hannah Powers 03/31/2020 G2 GYM At Home Upper Body Strength 8 Exercises Total
Intervals of 45 seconds on/15 sec rest

1. Staggered Hand Push Up
2. Side Push up
3. Repeat 1, Opposite Side
4. Repeat 2, Opposite Side
5. Single Leg Push Up
6. Pike Push Up
7. Repeat 5, Opposite Side
8. Repeat 6

**Water Break**

9. Tricep Push Up
10. Supine Push Up
11. Repeat 9
12. Repeat 10
13. Standard Push Up
14. Tricep Dips
15. Repeat 13
16. Repeat 14		 18m 00s
Performed as RX
Hannah Powers 03/30/2020 G2 GYM Sprint Day Mark off 50 and 100 yards, then perform the sprints described below. Rest 30 seconds between rounds 1 through 5, one minute between rounds 6 through 10.

Round 1: 50 yards at half speed, backpedal to return
Round 2: 50 yards at half speed, backpedal to return
Round 3: 50 yards at three-quarters speed, backpedal to return
Round 4: 50 yards at three-quarters speed, backpedal to return
Round 5: 50 yards at full speed, backpedal to return
Round 6: 100 yards at half speed, backpedal to return
Round 7: 100 yards at half speed, backpedal to return
Round 8: 100 yards at three-quarters speed, backpedal to return
Round 9: 100 yards at three-quarters speed, backpedal to return
Round 10: 100 yards at full speed, backpedal to return		 60m 00s
Workout Scaled
Hannah Powers 03/26/2020 G2 GYM None Three Rounds:

20 One-Legged Squats (10 each leg)
10 Push-Ups
20 Bodyweight Squats
10 Dips (Chair or Stool)
20 Walking Lunges (10 each leg)
30 Second Plank

Modified/scaled (For Profiles):

20 Bodyweight half-squat
10 Six point Push-Ups
20 Bodyweight half-squat
10 No weight rear triceps extensions
20 Walking half-lunges (10 each leg)
30 Crunches		 20m 02s
Performed as RX
Previous 12