August, 2022
I've been enjoying YT's Tiff & Dan's 6 Week Shred Program so much in July, I am continuing it this month (probably finishing (his) 6 weeks by the end of August), along with yoga, speed walks, and the occasional Yvette.
WEEK 5
1 -
4.0 Mile Walk; Mady's BPR; IT Band stretches Great time on mile 3 today! I need to get out a little earlier the next couple days cause it's going to be a HOT week. 562 cal burn
2 -
Yvette (w/u); Day 16 (40 Min. Killer Leg Workout @ Home & Abs w/ Wts); Day 17 (30 Min. Upper Body Workout with DB's & HiiT); stretch Dan's leg workout was good but a bit repetitive since each complex got repeated, along with the annoying music in this one, ugh, I had to mute it and play my own music. That one song is in so many of these workouts and I used to like hearing it and was motivating, but now it's grating. :/ Anyway, a good workout. His UB workout I liked more (music was better) and has the format of 2 exercises in each complex performed for 1 min.; a :30 rest than 1 min. HiiT exercise, :30 rest, etc. UB is all weighted and a few ab exercises are also weighted. Has a finisher of AMRAP of burpees (I used my step and did 1/2 burpees). Practically every workout in this program has cardio/ab work included in some way or fashion (hence the "shred" aspect). I am seeing some definition in my abs (now that some fat has left that area!) 387 cal burn
3 -
2.55 Mile Walk; YT 30 Min. Power Yoga "X Factor" with Travis (34 min.); Mady's BPR I got out earlIER...it still was humid but manageable. I picked up a dog on my walk. :/ He kept following me---I kept telling him to "go home!" Finally he started sniffing around and I started jogging (up the 90% hill(!) trying to lose him). It worked even though I definitely walk faster than I jog!!
Travis' class was excellent--an energizing flow full of twists and lots of core work with knee to elbow poses while in plank and kick throughs while in DDog. Lots of good hip openers as well but not a whole lot of balance work. I always have to hold the spinal twists longer at the end than he does and I used a strap to add some extra stretch & length and made them into IT band stretches as well. Great class! 427 cal burn
4 -
Yvette Fit #193 (70 Min. BOSU/BOXING w/ Resistance Band Bonus); Mady's BPR I was really missing my Yvette workouts! This one was a lot of fun. I used my wrist weights and included boxing combos, BOSU moves, a few BW moves, & burpees. There was a break at the 42 min. mark then more boxing/BOSU with leg conditioning moves with ankle weights mixed with KB/tubing shoulder work. Great endurance class and felt so good to w/o with Yvette for 70 min. Wasn’t sure if I could (bad night’s sleep), but managed to. 446 cal burn
5 -
3.61 Mile Walk; Cathe P30 (Mobility) Fogginess/cloud cover does, indeed, provide some relief when you're walking!! I had nice "mists" spilled on me that were very much appreciated with the mugginess this morning. I was very "sweaty", just had a shower, or both as it appeared, when I was done! :0) 532 cal burn
6 -
Yvette (w/u); Day 20 (No Repeat Workout/40 Min. Full Body HiiT Workout with Weights); Day 18 (30 Min. Abs & HiiT Cardio @ Home Workout/No Equipment); Mady's BPR; Mow Max - 1 Hour (2 mile walk) I needed to get some weight work in this week yet, so I skipped around and did Day 20 then decided to add on Day 18. Format is :40/:20 and is total body (some weighted and some BW) which includes ab exercises mixed in. I used 12's, 15's, 20, & 25 DB's and felt nicely worked out. Finisher was AMRAP of 6 Cross Mt. Climbers + 1/2 Burpee into jump. Really liked this one...perfect length at 42 min. I decided to add on Day 18 with the format :45/:15 of ab exercises (some done on back and some done in plank variations), then the last 20 min. of HiiT Cardio with some low impact. I LOVED this one b/c the ab work is done SLOW & CONTROLLED so no momentum is used like they sometimes can include when doing them faster. I thought the 20 min. of HiiT cardio at the end was a great finisher. Two awesome workouts today!!/I think I set a record for mowing the grass in record time--man, it is HOT! Not much extra yard work was included. 416 cal burn (sans mowing).
7 -
Rest Day
WEEK 6
8 -
3.15 Mile Walk; YT (20 Min. Gentle Yoga "Ease Into The Day" with Travis); Mady's BPR Great walk today - walked around the lake going the
other way today. I liked this way more as the curve I get worried about cars seeing me is more visible with less foliage. Beat the rain, too. Travis' class was just ok for me...too many arms above head stretches in the beginning and my lower back started to feel compromised as well as too many forward bends for my liking. Best part was when he finally laid on the mat doing HBaby & spinal twists (but natch, weren't held long enough). Liked the one I did last Wednesday a whole lot more. Couldn't wait to do Mady's BPR stretch to provide some lovin' for my back!! 587 cal burn
9 -
Yvette (w/u); Day 22 (Push workout-Upper Body DB Workout - Chest/Triceps/Shoulders - 39 min.); Day 19 (30 Min. Hardcore HiiT Workout/No Equipment); Mady's BPR Totally LOVED this Push workout! Format is :30/:30 and each Round of 4 UB wtd. exercises are repeated 3 x followed by a 1 min. rest with a finisher of 3 exercises repeatedly for 2 min. I don't mind repeating strength work (more reps the better) and it was different exercises, so to me, it didn't seem repetitive. Loved the format and was a sweaty mess afterward (A/C is not running due to cooler temps this week!). Added on Day 19 which turned out to be a fun and effective workout. Format is :30/:15 of 42 no-repeat exercises of cardio and ab work. What makes this one superb is the sequence of a few cardio or BW strength exercises followed by a few abs (usually laying on back or plank variations), then back to a few more cardio exercises or BW strength exercises. A finisher of AMRAP of p/u's and 1/2 Burpees with Tuck jumps...my tuck jumps were pretty lame, as I was SO done by that point!! This one is totally doable (and enjoyable) b/c of the sequence. If it was all cardio to halfway point then all ab work to end, I wouldn't have enjoyed it as much. Again, sweaty mess when done and really great for getting in cardio and ab work/BW in one session. Great workout today!! 448 cal burn
10-
3.74 Mile Walk; YT (30 Min. Yin Yoga "Improve Flexibility with Travis"=35 min.) Nice walk on a nice, cooler day. I'm trying to relax in these yin poses and today was better but I did have to change up some of the stretches for my knees. My L knee has been talking to me ever since I ran up the big hill trying to get away from the stray dog!! Ugh. I did feel better when I was finished - my hips felt looser./My obliques are super sore today from all that core work yesterday. That's one thing about this rotation...it is VERY core intensive!! :0) 483 cal burn
11-
Yvette (w/u); Day 24 (The Best @ Home Pull Workout-Back & Bi's=39 min.); Day 21 (40 Min. Fat Burning Workout- Full Body HiiT Cardio, No Equipment, No Repeat); Mady's BPR Dan's got that right...this Pull workout is one of his absolute best workouts in this rotation...along with his Day 22 Push workout!
Loved this one too. Format is :30/:30 with 3 Rounds repeated 3 x of weight work for biceps and back w/ :30 rest inbetween sets. There's a 2 min. finisher of Modified Makers (p/u's, Renegade Rows, & DB swings). I modified even more, LOL, and did 6 p/u's, 6 standing rows, and 6 DB swings, repeatedly. I used 10's (for a couple exercises), 12's, 15's, 25, & 30# and 2# wrist weights. Great workout! Day 21 was tough to add onto Day 24 but I can't skip over a workout, LOL, and I managed to make it thru. Format is :40/:20 with 40 HiiT (debatable
) exercises in 40 min. I did change up a few exercises for my lower back or knee. I didn't want to do side planks today--my obliques are sore enough(!) so I held plow pose for the durations. Oh, and Superman with wrist weights is hard (after all the weight work, anyway)!! It has a finisher of AMRAP of air squats...glad it was an easy finisher as I was so done by that point!! Anyway, another sweaty one! 544 cal burn
12-
6.20 Mile Walk; Cathe P30 (Mobility) Gorgeous Day! On my walk, I saw a Mama Deer and her 3 babies following along behind her. They were crossing the street just a few yards ahead of me to enter into the woods...thankfully, they made it before any cars came!! Awesome walk today...I beat my PR 5K time by 1 second, ha! :0) I slowed down after that to preserve my energy to walk longer...it worked! 746 cal burn
13-
Yvette (w/u); Day 23 (40 Min. Home Leg Workout-Quads, Hamstrings, Glutes, & Calves); Yvette Fit #106 (45 Min. Cardio Leg Crusher & Chest - minus w/u=33 min.); Mady's BPR/Leg stretches Whew! Fantastic leg workout today. Dan's format is :30/:30 with 3 Rounds of weighted leg exercises w/ a :30 rest in between Rounds. Finisher consists of 1:30 min., :30 each of squat pulses, goblet squat pulses, & air squats. I used 20's, 25 & 30#. I love the Plie Squat & Calf Raise (he brings his heels up) but I made sure I lower my heels before straightening my legs to keep my knees happy. Those Hamstring Marches are brutal! So important to keep your booty up off the floor! Really enjoyed this one! Yvette's class was good too...Theo is in this class (missed him!) and is a great sequence of leg cardio (I kept it mostly low impact or did it on my rebounder) mixed with heavy weight work. Quite often I surprised myself by picking up a heavier weight than Yvette.
She adds in weighted chest work at the end but I kept it lower body focused by subbing gliding work in place of the chest work. I used my pink fabric band above knees for the FW band exercises...my legs were so cooked after both these workouts!!! Great combo for an awesome leg day! 523 cal burn
14-
4.28 Mile Walk ; Tilak's AOTH yoga practice (50 min.) DH had to go into work for awhile today so that gave me a chance to get in a workout. Went on the hilly route...sort of humid despite the cooler temps. This next week should be great, though! It's been years since I pulled out Tilak's dvd...a great one for a Sunday morning!
WEEK 7
15-
Yvette (w/u); Day 25 (The Ultimate FULL BODY Dumbbell Workout (Intense HiiT Workout @ Home=45 min.); Mady's BPR + extended stretches on my own Intense is right and with the :30 rests between exercises, it seemed very HiiT-like. Format is continuous weighted total body exercises alternated with DB Swings or Goblet Squats and if I never see either of these two exercises again, I won't be upset!!
DB swings appear 16x in the workout and if you're matching Dan's pace (doing 15 reps), I did 240 swings in the duration. The Goblet Squats appear 13x (and 13 reps), so I did 169 GS in the duration.
I did keep my weights a bit lighter today since I've been experiencing some lower back tweakiness lately....25# KB, 10# KB, 15, 20, & 25# weight. Triceps are worked pretty lightly (no direct Tricep work), along with chest, but Dan's next workout is chest so there's that. I did add a few tricep exercises at the end in addition to the 2nd finisher. Great FB workout but I can foresee some dread repeating this one with all the GS & swings!!! 372 cal burn
16-
5.39 Mile Walk; Mady's BPR; Mow Max (45 min.- 1.75 mile walk) Beautiful day and visited 3 neighborhoods but still making it a different route...just one hilly area today. 634 cal burn
17-
Yvette (w/u); Day 26 (The Most Effective @ Home CHEST WORKOUT w/ DB's & P/u's Workout=32 min.); Day 27 (15 Min. Oblique Workout - Lose Those Love Handles/V-Cut Abs Workout); Mady's BPR; Mady's Fix Your Posture & Reduce Back Pain=10 min. Agree with Dan--this chest workout was amazing! Format is :50/:10 with a DB chest exercise, an ab exercise, & a p/u variation with :30 rest between sets repeated all the way thru. Usually anywhere from 16-22 reps were performed; 36 reps for the tricep press! I don't know how in the world Dan uses 30#'s for all those reps since he goes at a good clip, as I had trouble with 15's and 12's!! Lots of p/u's in this (and I didn't have time to put on my p/u hack band), but I have to say this workout just sailed by!! Finisher is negative p/u's, low p/u holds, and low p/u pulses. Brutal! Added on Day 27 which is an easy add-on to Day 26 due to the length. Obliques are the focus with :40/:20 w/ 15 no repeat ab exercises. Stupid whistling song is in this toward the end...ugh.
(That song is the only thing that really bothered me throughout this rotation...otherwise it was really enjoyable). Thankfully I had the volume down. All around GREAT workout! 266 cal burn but 69 min. in the FB zone today--woo hoo!
18-
3.49 Mile Walk; Cathe's P30 (Mobility); Mady's BPR; 2 Hours Yard Work @ DS' My energy was really low for my walk today but I looked at my stats and had mostly 13 min. miles so guess it wasn't as slow as I thought! It got hot out there doing the trimming, especially next to his condo where there wasn't much of a breeze. Cooled off on the way home in my Miata. :0) And I gave myself a pedicure/manicure after all that cause I deserved it! (Actually my toenails were in dire need of one, LOL). 453 cal burn
19-
Yvette (w/u); Day 27(there's 2: 25 Min. GROW YOUR GLUTES At Home Workout); Heather Robertson (Mini Band Bootybuilder//Glute Activation=16 min.); Edge Booty Extreme 2 (EBE 2) Weighted Legs (2 sets of Superset 1, Superset 3, & Superset 4); EBE Weighted Glutes (3 sets of Superset 1 & Superset 2); Mady's BPR Booty Burner, anyone?? Dan's workout included some weighted legs/BW legs at the beginning, then a few weighted kneeling exercises - loved the wtd. kneeling squats and did those again in Ingrid's workout instead of stepping up into a low squat. Then glute bridge work with the booty band, FW band work, then a finisher of non-weighted leg work mostly all in squat position - I used my 25# KB & Cathe's blue band for most...I need a heavier latex band!!! Heather girl! I missed you! Good workout...not really enough for a finisher for me, so I decided to add on a MAJOR dust bunny in EBE. Ingrid girl! I did NOT miss you, LOL! But your workouts were great as a finisher! Those Cross Over Step Ups are brutal! And I was only using my step at 10"!! Used 12's for all the weight work in these two workouts and Cathe's Blue Fabric Band above knees for the band work....again, I need a heavier FW latex band!! A BURNING BOOTY workout today!
551 cal burn
20-
Yvette Fit #196 (45 Min. Step/Shoulder/Tricep & Ab Circuits); YT 20 Min. Power Yoga "Slow & Steady" with Travis (23 min.); (later: Mady's BPR) LOVED Yvette's class! A very fun circuit workout with "stations" of (I used my cordless) jump rope, step aerobics (I used 2 risers), weights, & stability ball used for cardio & ab work. (I used my 8# med ball in place of the stab. ball for cardio). Focus of weight work was shoulders and triceps. Sailed by and so much fun!! Travis' class was a good one for great balance work in a steady flow. 388 cal burn
[Side note: I got to meet my great niece today....lots of cuddles. She is sooooo cute and is 3 months today! Hard to believe her big brother is starting preschool!!!]
21-
Rest Day I'm
so ready for a rest day!
WEEK 8
22-
4.50 Mile Walk; Mady's BPR 504 cal burn
23-
(Early Hair appt.) T&D Day 33 (5 Min. Intense Lower Abs Workout/Abs Workout for Flat Stomach-Bonus Video); Two Birds Yoga (20 Min. Vinyasa Yoga For your Low Back); Mady's BPR Thought I could do a lying down ab workout for 5 min. to not mess my hair too bad, LOL. Great stretch in TBY! Really like Fiona's classes for the "feel good" yoga vibe...they sometimes don't challenge me enough when I'm wanting more from my yoga practice but they do feel great for stretching!
Side note: I got the BEST surprise at Aldi's today...one of the workers there asked if I lost a lot of weight? Ha, THAT MADE MY DAY!!! I guess that tells me, though, that I go there too often. ;0)
24-
4.30 Mile Walk; Perfect 30 (Mobility); Mow Max/Yard Work 1.5 hours (2 mile walk) Good speeds today! Lots of steps. 468 cal burn
25-
Yvette (w/u); Day 28 (HiiT With DB's - 30 Min, Full Body EMOM Workout); Yvette Fit #198 (40 Min. KB/BOSU/Boxing Combos -sans w/u); Mady (Stretches For Lower Back Relief & Tight Hips/15 Min. Recovery & Flexibility); Mady (BPR) Dan's workout was an awesome HiiT workout!! Complexes repeated w/ 3 diff exercises repeated 2 x for the 1 min duration during the Odd min. set then the same thing with diff exercises during the Even min. set before the :60 rest. Some of the weighted moves are at a fast pace and getting into position quickly, so I was usually a rep or two behind Dan, but there's time to finish before the beep sounds. Lots of cardio exercises (squat jumps, 1/2 burpees, jump switch lunges, mt. climbers, high knees, etc)...I usually did 10 reps on each leg instead of just 5 of the floor exercises like Dan does (i.e. bicycles, spider climbers, etc). My HR stayed up for most of the workout - tough stuff! Short but very effective! Yvette's workout was an easier one for her standards (thank goodness, as I was already fatigued!). It was super fun with the boxing combos interlaced with BOSU work and core work using the BOSU, as well as KB work for the legs. I totally LOVED the 15 squats with 8 squat holds balancing on the BOSU...my lower body was on FIRE!! Great balance challenge and major sweatfest with these 2! Mady's newest consisted of lots of the same moves in BPR but with more focus on hips. Loved the deep lunges hip opener - very flowy and felt divine for the hips. I added in bridge but she includes spinal twists and happy baby which are a must! No cute doggie in this one, though. 633 cal burn
26-
3.45 Mile Walk; Mady's BPR New 5K PR time: 41:55-woo hoo! I think it was due to walking faster the first mile...I had to get back for my mammo appt., so I was really hoofin' it, LOL. 462 cal burn
27-
Yvette (w/u); Day 29 (Super Effective Back Workout & Calves/DB's & BW =33 min.); Mady's BPR; (then took my kitty to the vet), then later: Level Up (Strength); Mady's (Stretches for Lower Back Pain Relief & Tight Hips/15 Min. Recovery & Flexibility) Dan's workout is really different in training these two muscle groups together but I really liked this workout. :40/:20 Format and first block is weighted back work + BW back work, then 2nd block is weighted calf variations + BW calf variations. Back to wtd. back + BW back work, then last block is weighted calf work + BW calf work with a finisher of calf squats. I used several poundages: 10's# (for back flyes), 15's, 20's, 25, & 30. Just a few I had to change up that I just didn't want to chance for my lower back: Bent Over Alternating Row-Ground Pause (which he brings down the weights almost to the floor-yikes), and for the Partial RDL, I did 30# glute bridges instead. I completed usually 12-16 reps for each exercise. For the BW back work, it was mostly superman variations. And for the calf BW work, it was calf raise variations turning the feet different ways. The weighted exercises really got in there good but didn't seem so taxing with the BW exercises included./I always feel so accomplished after Travis' Strength workout! I think I was more sweaty during this than Dan's workout, LOL. I just did this one in June and noticed it was easier than just a couple months ago. Great strength challenge, though, always! Mady's newest stretch was even greater today...love it! It may become another regular addition. 263 cal burn (for the first part of my w/o).
28-
YT 30 Min. Yin Yoga "Hamstring Stretch" with Travis; Mady's (Stretches for Lower Back Pain Relief); Mady's BPR Needed some lower body stretching after Dan's workout yesterday! Cal burn N/A
WEEK 9
29-
4.40 Mile Walk; Mady's (Stretches for Lower Back Pain Relief); Mady's BPR Jeesh, no energy today! Humidity level was up there too. Toward the end it was better, but I was planning for a 5 mile walk which didn't happen. :/ 548 cal burn
30-
Yvette (w/u); Day 30 (45 Min. advanced HiiT Workout w/ Weights -INTENSE Home Workout); TM 2.10 Mile Intervals; Mady’s (Stretches for LB PR); Mow Max/Yard Work (2 mile walk) Woo Hoo! made it to Day 30!! Really liked this class…BW mixed with weight work with combination moves with a finisher at the end with the :40/:20 format. Lots of burpees/thrusters in this and I performed anywhere from 12 reps to 30 depending upon the exercise. This one starts out easy but gets progressively harder as you go! I did my own finisher on the TM…it is a beautiful day but hopping on the TM meant I didn’t need to change clothes to walk outside and just got ‘er done. :0) Got yard work (1.5 hrs) accomplished as well as groceries…windows are OPEN as I sit here with the nice breeze! 617 cal burn
31-
3.16 Mile Walk; Mady's (Stretches for Lower Back Pain Relief) Steady state walk today...I am really feeling worn out lately...and looking back over the month, I technically only took 2 full rest days! I'm going to take a page from T2B and ASAS's books and take some recovery days! :0)
My log shows I've been adding in too much to my weeks...it was 300 extra minutes than any month so far all year! (Some of that is meditation/devotion time and yard work, however). But I've been experiencing some overtraining symptoms with not enough recovery time and as I age, I am finding I really need it. I thought I've been doing lots of stretching but may even need more complete rest time. But overall, I am very happy with the improvements of my endurance, BW strength mostly, core and overall fitness this month!
Total Walking Miles: 66.07!! I really wasn't expecting to exceed the last two month's miles but at the same time, not really surprised, LOL. I'm not setting a walking goal next month...I think that's where I got carried away esp with all my other workouts/yard work. Listen to the body is the name of the game next month! :0)