March 2024
Recovery Week
26 - 3.10 Mile Walk; Mady (SFLBPR)
27 - 2.67 Mile Walk; 105 Min. Yard Work; Mady (SFLBPR); Michelle Goldstein (Yin Yoga) Record high's today and yesterday!!!
28 - Julia Reppel (20 Min. Mobility & Core Routine…); Michelle Goldstein (Yin Yoga) Julia has been including bear crawl exercises a lot lately…last Thurs., there were bear crawl exercises in every workout I did except Mady’s stretch!
29 - Karen Voight (Pilates Core Power); 25 Min. Yard Work What a classic in PCP--such a feel good workout, so why do I wait 5 years to do it again??
1 -
Julia Reppel (20 Min. Morning Mobility Routine); 2.06 Mile Walk
2 -
4.0 Mile Walk; Five Parks Yoga (Stretch & Release Yoga Class =25 min.)
3 -
Rest Day
Starting YT Tiff & Dan's 6 Week Shred III Program, with Cathe and maybe other instructors mixed in, walks, yoga, and mobility so it may take me longer than 6 weeks.
WEEK 1
4 -
Cathe's Killer Legs (w/u); T&D Shred III Day 1 (36 min. Leg Day/DB Leg Workout); Cathe's Killer Legs (TS 2 Moderate Weights =23 min.); 2 hours yard work Dan's workout was a sweaty one w/ a :40/:20 format, using wrist weights, 20's-70# BB (for glute bridges in place of RDL's). I used the 20's for the first exercise, as KL w/u does not include weights and I still needed to w/u (w/ weights) but went heavier on the rest. Cathe's KL premix was a great finisher. Beautiful weather - no coat needed! Leaves/pokey balls were
everywhere due to the high winds the past couple days. Noticed, though, we really need rain...the ground is super dry (due to the little snow received this winter).
5 -
Julia Reppel (Day 27 #OER BASE/10 Min. UB CARs); T&D Day 2 (37 min. Total Upper Body DB Workout); Julia Reppel (5 min. UB Cool Down); STS 2.0 Foam Rolling UB =19 min. I had an early morning hair appt., so I was really not feeling like working out! But so glad I did and the workout was really good. I did change up a couple exercises-mostly in the finisher. For plank rows, I did gorilla rows (they're still working my core like plank rows but much more lovable!) and for DB p/u's, I did UH & OH pull downs w/ 69#. For a short workout, this worked me well, since you're sometimes doing 12 reps...those :20 rests sometimes aren't enough! On a few exercises, I slowed down the pace - shoulder presses in particular. I think this program will be great for maintenance for my strength gains.
The music seems better than in I & II also. Felt great to stretch out my UB with the roller.
6 -
3.19 Mile Walk; Five Parks Yoga (Zen Unwind: Seated Flow & Stretch Yoga =25 min.) I had to bring out the UA Cold Gear wear again---brrr! But I was dressed perfectly and stayed warm (whilst waddling down the street w/ so many layers!) :0)
7 -
STS 2.0 Standing Abs Metabolic Core w/u; STS 2.0 Legs (w/u only); Julia Reppel (Day 20 #OER BASE/5 Min. Hip Mobility); T&D Day 3 (38 Min. Targeted Glutes Workout w/ DB's); Mady (SFLBPR); 2.61 Mile Walk This w/o starts out with a bang - 6 different variations of Glute Thrusts w/ each exercise repeated, so I wanted a really good w/u! Dan uses a 30# DB; I used a 50# BB and with all those pulsing and holds, it got tough! For the single leg hip thrusts, I did those Cathe-style (crossing foot over other leg instead of hanging in mid air (like Dan). Then it was onto unweighted glute work exercises, which included leg lifts off step (which felt heavenly!). Kneeling hip thrusts were good - I used a 30# DB also but no way on those 1/2 kneeling hip thrusts!! Way too much pressure on my knees, so I did standing Cossack Squats with toe up. For RDL's, I did 1 legged ones w/ a 12# DB and lifting back leg. Then he includes a finisher of: fire hydrants, donkey kicks, & rainbows - all repeated once. I love that he includes a nice, long stretch with these workouts; all I have to provide is a good w/u. Great workout today! I added on Mady's stretch and an outdoor walk - going the "big hill" route, so I got even more booty work!
8 -
Active Rest Day Julia Reppel (20 Min. Morning Mobility Routine) I was going to do more in the afternoon but was waiting (and waiting) on a delivery, so the day got away from me.
9 -
STS 2.0 Standing Abs: Core + Floor; STS 2.0 Giant Sets (w/u only); T&D Day 4 (36 Min. Intense Full Body DB Complexes); Mady (10 Min. Evening Stretch for Beginners) Day 4 was INTENSE for sure! Eight sets of three minute non-stop complex exercises (3 exercises per complex; 10 reps per exercise AMRAP) on repeat "until your muscles scream for mercy". How true! I used lighter weights (12's/15's/20's) b/c of the quick rep pace - it is VERY metabolic in every way. (I don't know how Dan uses 20's & 30's for the whole workout)!! Five UB complexes start the workout...I was so glad to move to LB w/ the lunges but then the high squats took over the brutal burn!! An ab complex, followed by D/L's & curtsy lunges (I did wtd. glute bridge pulses for the D/L's), and ends with snatches & jump-back burpees as a finisher. My HR was up for most of this workout...bet I burned at least 350 cal if not more, but my watch was on the charger. :/ Good, good stuff and Dan is the man! :0) Mady's stretch felt so nice with the :45 holds today.//Clocks ahead this weekend!!
10-
My w/u; T&D Day 5 (36 min. Full Body Fat Burning HiiT Workout); Five Parks Yoga (Moment of Zen Yoga Class =25 min.) I won't be able to work out tomorrow, so thought I would today. Dan's class is cardio, core, BW exercises with no equipment with a :30/:15 format. Not as difficult as I surmised but good for a day I wasn't really planning to work out. Yay on another "zen" class of Erin's! Felt great. It was a busy day at the beach in Tamarindo where they filmed it!!
WEEK 2
11-
Julia Reppel (5 min. Daily Mobility); Julia Reppel (5 min. Spine Mobiity); 2.12 Mile Walk I actually found a few minutes for a workout today. Great weather for half of the week anyway.
12-
Cathe STS 2.0 Standing Abs: Metabolic Core w/u; Cathe STS 2.0 (BP Chest & Tri's w/u only); T&D Day 6 (36 min. PUSH DAY/Chest & Shoulders); Julia Reppel (5 min. Upper Body Stretch/Cool Down After Workout); ETA: 25 min. Yard Work This Shred workout works chest & shoulders mostly but back and tri's indirectly too. Three rounds with a :60 AMRAP finisher, repeating the 4 exercises 2x. I slowed the pace of a few (mostly shoulder work), using 10's, 12's, 15's, & 30# w/ usually 10-12 reps (more for finishers). Loads of p/u variations in this, but it's been so long since I've done p/u's, I didn't mind them today. :0) I feel good after that one!/My workouts the next couple weeks may seem shorter since my handyman will be here remodeling my bathroom and need to be done w/ workout and showered when he gets here. ;0)
13-
Julia Reppel (7 Min. Leg Day w/u); my LB w/u; T&D Day 7 (36 Min. DB Lower Body Workout /Muscle Building Drop Sets); Cathe Killer Legs (TS 1 - Heavies only =21 min.); Julia Reppel (7 Min. Lower Body c/d) I LOVE Drop Set workouts and this one didn't disappoint. Format is :40/:20 with two DB exercises, one DB exercise, and then a BW exercise all the way thru. I forgot how much Dan loves his goblet squats, LOL. For D/L's, I changed them up to wtd. glute bridges and sumo squats and since there are so many different variations of lunges, adding Cathe's KL premix probably wasn't the best choice.
I did skip the front/rear lunge exercises (got enough in Dan's workout, thank you very much!) in Cathe's premix but did the triple lunge sequence 2x...love! I used heavier weights than Cathe and was a good finisher, but noticed how sucky the music is in KL now that I'm used to Dan's music!/I love how I can get mobility in daily with Julia's w/u's and c/d's (and now Dan's getting in on the action with including some mobility exercises), because it seems I'm not getting in my longer mobility workouts lately w/ all the upheaval here. ;0)
14-
Cathe STS 2.0 BP Back/Biceps (w/u); Julia Reppel (7 min. UB w/u); T&D Day 8 (36 min. Back & Biceps DB Workout (PULL Workout sans stretch); Cathe's STS 2.0 BP Back Bonus (6 min.); Dan's stretch Dan's w/o has the format of :40/:20, working back for the first half and biceps for the last half. I subbed Gorilla Rows for Renegade Rows and Hip Huggers for shrugs, but then Dan does Drag Curls for biceps which are similar to HH's but bringing up elbows higher to work biceps more. He includes a finisher of Makers for 1 minute and I followed Dan's pace. Those got my HR up! Added on Cathe's Back Bonus exercises, using 25#'s for Gorilla Rows; Pullovers with 30# (both hands for 2 sets); & the various hand placement pull downs of 56.50# as my finisher. Great workout. I'm finding I miss Cathe's Back workout so adding the bonus was sweet!
15-
Active Rest Day Julia Reppel (15 Min. Morning Mobility Routine); Julia Reppel (15 Min. Hip Mobility Flow/Interm.-Advanced Ankle Mobility)
16-
Cathe STS 2.0 Standing Abs: Metabolic Core Warm Up; Julia Reppel (7 min. Running Warm up to Prevent Injury); IBX Running (30 Min. POWER WALK =3.3 Miles); Five Parks Yoga (30 min. Deep Stretch Jungle Yoga Class) I LOVED this IBX workout! She includes mostly walking speeds and was easy to tweak it for my energy today. I mostly did the high end of her speed ranges and kept it on 1 incline. My knee has been complaining lately, so doing higher speeds with an incline wasn't a good idea. Anyway, it was over before I knew it (not reaching 2 miles in the 30 min., so I restarted the workout around 6 min. and going to the end. I knew I would've walked farther than 2 miles if I was outside and still had energy to burn. I upped the speeds often the 2nd time around until the c/d walk and ended at a little longer than a 5K. These are so easy to make them my own and once again, I muted her and played my own music which works great!/I am back to wearing my HRM and strap--long story about my Garmin. Burned 514 cal after the yoga....I never felt the stats were correct with the Garmin since I used another mileage tracker on my walks and they always differed (mostly b/c of arm swings! The HRM is the most accurate (w/ the mileage tracker) on all counts for me./I was going to try Erin's new Deep Stretch class but I didn't have 70 more minutes for yoga. This one is the perfect length with the great jungle sounds to go with it.
17-
Rest Day
WEEK 3
18-
Cathe STS 2.0 Standing Abs Mish Mosh =12 min.; Julia Reppel (8 min. Full Body Warm up); T&D Day 9 (36 min. Full Body ONE DB Workout @ Home/Supersets); Mady (BPR) Julia's w/u was really good; not sure I did that one before. Dan's workout was good as well. It involves supersets of 2 exercises, :30 each w/o rests. After every 2 full supersets is an AMRAP set = repeats of 5 DB p/u's + 5 goblet squats that appear 4x. Full body is worked--tri's indirectly so I changed up one chest press set to close grip presses. I grabbed my heavier weight for pull-overs since he uses both hands for those and I wore my wrist weights today. Great unilateral workout---(not as great as Cathe's STS 2.0 Giant Set Unilateral segment [I think that one is really hard to beat!] but good for a change!). Been missing Mady's stretch and need to do it more regularly as my body has been achey (and sore) lately.
19-
Julia Reppel (8 Min. Running Warm Up & Mobility); IBX Running (30 min. POWER WALK; + 26 min. of 2 of her next workouts that came on, LOL = 3.5 miles); Michelle Goldstein (Yin Yoga); Mady (BPR); 20 min. Yard Work I was not feeling Dan's Day 10 workout - (drills/BW/core workout)
...and I knew I loved Rachel's Power Walk so I did that again and I was continuing on to get to a 5K time after the walk was over, so her next workout came on so I did that one too, plus 6 min. of her next workout to cool down...didn't even have to get off the TM! I adjusted the speeds for me and I was jogging in a few places, so I didn't keep a walking pace all the time but I did keep it at 1 incline. So sweaty when done and felt so good afterward--452 cal burn. Added on the stretches, showered, went grocery shopping, then did the yard work later after it warmed up some.
20-
Julia Reppel (5 Min. Hip Mobility Routine); Cathe STS 2.0 Standing Abs: Core + Floor; T&D Day 11 (36 Min. DB Leg Workout/Slow, Controlled & Partials); Mady (BPR) I loved Julia's music in this mobility workout...wish she'd repeat it in others! I loved Dan's workout as well - exceptional leg workout that left my legs feeling like jello. Format is :50/:25 working slow & controlled (time under tension) with the weight work, then a quicker pace for the "partials" with no weight. There were lots of D/L's, but they were mostly sumo D/L's and used my 40# DB (which ironically, don't bother my lower back). Dan uses a 60# DB for those, holy moly! For the step ups holding the weight, going at a slower pace (esp. coming down) wasn't as feasible for me since I didn't have a fireplace ledge to hang on to!
I tapped my foot on the step before stepping down to keep my balance. Then more lunge variations and a finisher of D/L's variations again but I did the Sumos. Really enjoyed this one.
21-
Julia Reppel (7 Min. Real Time Running Warm Up); IBX Running (Join the Journey: Follow Along TM Walk Routine to Crush your Fitness Goals =40 min. + extra walking = 3 Mile Walk); Michelle Goldstein Yin Yoga; Mady (BPR) This IBX workout was a little easier as she keeps the intervals slower but includes inclines more often. I had to keep looking @ the screen as she changes it up often (had it muted, playing my own tunes) and missed a couple of changes! I made it a little tougher with higher speeds when the incline was lower but put it up to 8 (her highest is 6) with the slower speeds. Great, sweaty workout and absolutely love how I can make them my own! Always feels good to stretch out my lower body when done./I got some Chicken Chili cooking in the crockpot...probably will drive my handyman crazy smelling it all day, LOL.
22-
Active Rest Day Julia Reppel Day 2 #OER BASE/5 Min. Morning Mobility; Julia Reppel (25 Min. Full Body Mobility Workout...)
23-
Julia Reppel (7 Min. UB Warm-up & Mobility); T&D Day 12 (36 Min. STRONG ARMS & ABS); Five Parks Yoga (Sunrise Morning Flow Yoga =30 min.); Mady (BPR) I LOVED this arms workout!! Format is :40/:20 with 6 sets of 5 exercises per set w/ this sequence: bis/abs/tris/bis/abs/tris/finisher with no repeats and a finisher of 21's (bi's), starfish crunches (abs), and dips (tri's). Loved how the ab work is inserted after the weight work to give the arm muscles a rest. I used 10's (finisher), 12's, & 15's with 2# wrist weights. Really enjoyed this one./Erin's newest filmed on the (windy) beach which caused some technical difficulties throughout b/c of the wind. (Too many) sun sals/forward bends but a nice flow with a few balance poses. Love how she incorporates the mobility squat with the yogi squat. Just too many distractions in this for me to thoroughly enjoy this one.
24-
Rest Day
WEEK 4
25-
Julia Reppel (15 Min. UB Mobility); T&D Day 13 (36 min. SOLID UPPER BODY workout w/ DB's [Killer Drop Sets]); IBX Running (20 Min. HiiT Run/Day 1...=1.5 Miles); Mady (BPR) Dan's workout was a tough one! Heavier weights & medium weights, or medium weights & lighter weights (for shoulders) and a p/u variation is the sequence. Format is :30/:15x2, then :30/:30 p/u's then 1 min. finisher. Chest, Back, Shoulders, Bi's, Tri's, and core exercises are worked before a finisher of p/u variations. The only thing I disliked about this one is all the p/u's!! A far cry from STS 2.0 with hardly any! But my UB is feeling it./Loved the HiiT workout for some quick cardio! I mostly did the medium speed ranges at the beginning then the fastest speed for the last half. I tried to go up at least .2 mph for each interval....I find Rachel so motivating and don't even hear one word, LOL!!
26-
Cathe Gloved Up & Sweaty (GU&S + Jump Rope Bonus=49 min.); Winsor Buns & Thighs I thought I'd stick a cardio day in between these strength workouts, and after a long break from these '23 workouts, I was reminded GU&S is so fun! I wore my 1.5# k/b gloves with open palms (look mom, no sweaty hands!)…just love these gloves! I'm sure my hands would get too darn sweaty with her big boxing gloves. I really enjoy this workout...I think I like it the most of any of her newer k/b dvd's! Her cueing has a little to be desired but the more often I do it, the more I will remember what comes next. I added on her final combo again at the end...I still think she should've done it at least one more time!! Cathe is so upbeat, it's hard not to feel the fun vibe. And, yes, we do know, Cathe, that
YOU LOVE IT! She mentions that phrase often, LOL. The bonus is great for a short cardio add-on and is fun as well. DH was so nice to give me his nasty cold, so I didn't really feel like taking the intensity up at first, but I was having so much fun, that I just can't help but add a little hop here and there, LOL. The music seemed better today as well...maybe I'm just getting used to the techno stuff again with Dan's, ha./Nostalgic time with Winsor B&T...always a great LB add-on. Back to Dan tomorrow! 437 cal burn/Handyman finished up my bathroom yesterday...just in time for his vacation. The only thing left to do when he returns now is put up the new shower doors that were delivered today. Looks so bright in there!!
27-
Cathe STS 2.0 Mini Ball Abs; Julia Reppel (Day 19 #OER BASE/12 Min. Full Body CARs); T&D Day 14 (39 min. EPIC FULL BODY DB Workout [Complexes]; Mady (BPR); Five Parks Yoga (30 min. Deep Stretch Jungle Yoga Class) Ahhh, it felt so nice to take my time during my workout today---no one was coming over and I didn't have to be anywhere. Had a great workout with Dan's full body workout...there are 5 rounds, :40/:20 format with a complex set of 3,4,5,4,3 reps after every round with p/u's & D/L's...Dan goes at a really quick pace but I took my time and changed the D/L's to gorilla rows or back rows. The last 3 complexes, I got smart and did all the p/u's at once then all the gorilla rows/back rows at once (19 each arm) to delete the up/down factor. I LOVE how Dan includes Gorilla Rows!!!! First time, I think, I did a workout that he actually does that exercise; so I got LOTS of gorilla rows today! Loved also how he includes some balance work by lifting each knee during the static shoulder press. I used an array of weights today: 12's, 15's, 20's, & 25's but omitted the wrist weights. Tough workout but I can see those complexes causing a dread if wanting to repeat this one./Erin's deep stretch is so good and I remembered to add in the stretch to the back that she omits on one side. Love the jungle sounds to give it that zen feeling.
28-
Julia Reppel (Day 20 #OER BASE/5 Min. Hip Mobility - Open Up & Strengthen your Hips (x2)); IBX Running (30 Min. Low Impact Walk =2 Mile Walk); Julia Reppel (15 min. Foam Rolling Routine for Recovery/Lower Body Release for Runners) I skipped Day 15 (cardio HiiT) and Rachel's choice was perfect. 1-2 min. intervals alternating with higher inclines/slower speeds & lower inclines/faster speeds. I wasn't feeling the best and didn't feel like taking the intensities up. I mostly kept it medium range speeds and didn't feel spent at the end with extra walking to equal 2 miles. Julia's foam roller workout was pretty good...glad she offers a voice over option for those new to foam rolling. I did the follow along option. I used my playground ball to put behind my back while foam rolling the legs to sort of roll onto the ball while foam rolling to take the pressure off the wrists....I think it was an YT instructor that offered that brilliant suggestion and I've been doing it ever since. I didn't have a massage ball in my workout area, so I just laid down longways on my roller and stretched out that way for the last exercise.
29-
Five Parks Yoga (Flow & Balance Yoga Class =50 min.); 2.85 Mile Walk; 35 Min. Yard Work Erin's class had a great flow with a few balance poses for 41 min., then core and stretches on the floor. It finally warmed up some to go outside for a walk. There were a few motorcycles out! Too cool yet for that, IMO!
30-
Julia Reppel (Day 11 OER BASE/5 Min. Squat Warm Up); T&D Day 16 (36 min. Abs, Calves, & Quads); Cathe Killer Legs (TS 2 - Moderate Weights); Mady (SFLBPR) Format is :40/:20 with 10 ab exercises to start (all on floor), then calf & quad exercises with a :60 finisher of BW Heel Elevated Squats. I did the abs & Quad & Calves blocks like shown but for the last round I included more inner/outer thigh exercises w/ Cathe's STS 2.0 inner thigh variations and sumo D/L's. For the finisher, I changed it to clam work using the band. I liked this workout variation better, I think, than following Dan's exercises. (I need more inner thigh work than quad work!). Added on Cathe's KL premix but skipped the Calf exercises. Nice combo. I find I can go heavier in this premix than she does + I like these exercises better than in her premix 1! Win/win!
31-
Rest Day HAPPY EASTER! He is Risen!! ✝️
Total March Minutes: 2,466
Most Used Instructors Mar '24 (sometimes more than 1x/daily):
Julia Reppel - 20
Tiff & Dan - 14
Cathe - 12
Walks/TM -11; 30.13 Miles
Mady Morrison - 10
Five Parks Yoga - 6
IBX Running - 5
Yard Work - 4; 200 min.
Michelle Goldstein - 2
Mari Winsor (B&T) - 1
Total Rest Days - 4
Active Rest Days - 3
Devotions - 31/31