February, 2024
I will be continuing on loosely following 2lazy4gym's STS 2.0 8 week version for a rotation, but may be including Cathe Live, my cardio variations, more core, mobility work & yoga. Really enjoying this rotation!!
WEEK 5 (CONT'D)
29 - Cathe Live #265 Strong & Fit: All Upper Body =54 min.; Mady (BPR); 90 Min. Yard Work
31- STS 2.0 Standing Abs: Metabolic Core Warm Up; STS 2.0 Lower Body 1 (as is =51 min.); KCM Cardio Fit (Cardio Kickboxing w/o DB's (but used 2# wrist weights) =21 min.); STS 2.0 Mat Yoga
1 -
STS 2.0 Upper Body 2 (Express #1 - One Set Only =41 min.); STS 2.0 Foam Roller (UB); 2.02 Mile Walk (outside!); 55 Min. Yard Work This premix was enough for me today - my shoulders and upper back are so sore from using my 2# wrist weights while doing Kelly's k/b workout yesterday!! 2# and for just 20 min.?? I guess cause I was doing something different I haven't done for awhile...jeesh! Rolling out my UB felt so nice. I wore my 2# wrist weights for UB2 and plate mates were used as well since I didn't use my BB for the pullovers or the bicep tilt exercise but used my BB for the rest. Felt great to get outside for a walk (and yard work!). Finished up the pokey ball clean-up now that the snow is pretty much gone. 625 cal burn
2 -
Active Rest Day Julia Reppel (Day 27 #OER BASE/10 Min UB CARs); (Day 31 #OER BASE/10 Min LB CARs); 8 Min. Beginner Hip Mobility Routine...)
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STS 2.0 Standing Abs: Metabolic Core W/u; Killer Legs (TS 1 Heavy Weights =21 min.); Total Body Barbell (Lower Body + Weight Plate Bonus, sans w/u & core =43 min.); Gloved Up & Sweaty (Jump Rope Bonus =10 min. w/ 2# wrist weights); STS 2.0 Foam Roller (Lower Body) Another leg combo I concocted but I didn't particularly care for the KL premix as a stand alone....I missed all the fun moderate weighted exercises and drew too much attention to all those dreaded D/L’s!! I loved the LB workout in TBB as an add on and got a great 64 min. leg combo and by adding on the jump rope bonus to hit 2 birds with one stone: cardio finisher and to work calves, as these 2 premixes do not include direct calf work. Felt great to roll out my LB! 542 cal burn
4 -
Rest Day
WEEK 6
5 -
STS 2.0 Standing Abs: Metabolic Core W/u; STS 2.0 Body Parts Chest & Tri's (Mish Mosh #1 =35 min.); KCM Body Design (Kickboxing w/ light DB's=12 min.); KCM Strength & Stamina (Bonus Step =22 min.) Like I previously reviewed, this MM premix focuses more on chest than triceps. Thought I'd try an older KCM...this premix was a snooze fest! Plus this was an older workout where Kelly's cueing could be much improved upon...I was wishing I had picked Cardio Fit again, LOL! But then I remembered her Step Bonus in S&S and pulled that one out for some light cardio...so much fun!! It's been a couple years since I dit it but remembered most of it. I kept it mostly in Zones 2, 3, & 4 today burning 433 calories.
6 -
2.0 Miles TM intervals; Michelle Goldstein Yin Yoga; Julia Reppel (10 Min. Full Body Stretch... =13 min.); Early hair appt., so shocked I even did anything! Loved Julia's latest stretch and bookmarked it.
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STS 2.0 BP Legs & BP Shoulders (Mish Mosh #1 =51 min.); Julia Reppel Day 12 #OER BASE (30 Min. Full Body Stretching Routine...); 2.25 Mile Walk outside This was a good premix, working legs with 13 exercises and 11 exercises for shoulders, with 3 band exercises, IIRC. I felt I could really heavy up on my weights for Legs today since I wasn't doing the full workout...I had 70# on my BB for weighted bridges (to replace D/L's) & Hip Thrusts. I wore my 2# wrist weights for all and used my 40# DB for the close grip sumo squats (+ plate mates), so a total of 46.50# which may be a record for me. My strength has really improved since starting STS 2.0 last summer, but more noticeably (and maybe even more exciting for me), is that my grip strength has improved even more so.
I really have to give credit to my mobility workouts for that...other winters, my hands/wrists were a lot worse off./I usually take off my wrist weights for the shoulder exercises, but not today! I used 32.50#'s (+ 2# wrist weights) for the hip huggers, I think that may have been a record too, or else I tied with my previous record. So, progress all around today! Another great stretch of Julia's - she makes you work even in her stretches, so I didn't really think it was too relaxing; I have Mady for that! She includes some funny titled poses during this stretch, LOL, and puts her spin on familiar stretches which I found cool. 540 cal burn
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STS 2.0 Standing Abs (Mish Mosh Premix =20 min.); STS 2.0 BP Back & BP Biceps (Mish Mosh #1 =37 min. + Biceps Bonus = 43 min. total); 1.5 TM walk; stretch I never think to utilize this standing abs premix...it is the Metab. Core W/U + the Core + More (but if it's only standing abs, why is some of the floor work included? I will do it again, but stop at the floor work which would be plenty at 12 min. It was nice, though, to do the core work a little differently today. I'm starting to memorize the Metab. Core w/u's little quips! At least they're out of context a little, LOL). Back and Bi's premix was good - it did focus on the back a little more but I did add on the Biceps bonus since I've done Back numerous times and the last time for biceps was in Oct.! I used my wrist weights for all and today I could start with heavier weights before dropping down, so that's progress as well. For the pull downs, I set my Weider machine at the 69# poundage...now that got tough for all the variations of grips. I used 32.5# for one arm rows which may have been a PB since starting these workouts. This premix has 8 bicep exercises but I added on the Bonus Biceps since I hadn't done them since Aug.! I managed 4 good reps with 20's (44# total-both arms) for the Kneeling Clutch Curl before dropping to 15's (34# total), and the Waiter Curl seemed easier today as well using a 25# DB; and I still think it's easier to kneel while doing the WCurl than stand. I used all DB's today and wrist weights - no BB and got a great workout! Added on some walking while watching! ;0) 508 cal burn
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Active Rest Day Julia Reppel (20 Min. Morning Mobility Routine...); 112 min. Yard Work Felt great to do this first thing in the morning with 10 min. for UB and 10 min. for LB focus./Thought I'd strap on my Garmin for the Yard Work....according to my watch, I was in Zone 2 for 10 min.; Zone 3 for 66 min. and Zone 4 for 36 min. doing raking and picking up pokey balls/leaves...interesting! Who would've thought I'd be in anything other than Zone 1 or 2? And if that wasn't enough, I burned 634 calories!!! I burn more calories doing yard work than some of my workouts?? LOL!! Who knew? But wonder how accurate these watches truly are?? Either way, this was a VERY active rest day watching babies and doing the yard work, LOLOL!
10 -
STS 2.0 Super Sets (as is = 58 min.); Five Parks Yoga (Stretch & Release Yoga Class =25 min.) Wore my 2# wrist weights and pretty much matched my previous poundages...it's hard to go heavier when there's 3 sets and not much rest between! I did use a heavier BB though for the rows and automatically felt it in my lower back...I guess I shouldn't use a 60# BB for those since my LB sees them as too much like D/L's. Live and learn, I guess. Also used 30's for calves and 25's for hip huggers (in place of shrugs). This workout is so awesome for the calorie effect and I was breathing today! These total body workouts are tough at the end of these weeks, working various muscle groups throughout the week, and I am tired today, LOL. I was just wanting a nice floor stretch afterward, and low and behold, Erin had just released a restorative all floor stretch a couples hours ago!! Go, Erin--perfect timing!
Fantastic total body stretch - I need to bookmark this one! 410 cal burn
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Rest Day
WEEK 7
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STS 2.0 Standing Abs Mish Mosh Premix, sans floor core =12 min.; STS 2.0 BP Triceps & BP Chest (Mish Mosh #2 =41 min.); Yvette Bachman YT (Cardio Kickboxing BOSU Workout, sans w/u =54 min.; Mady (BPR) This premix is pretty equal # of exercises for both triceps and chest but includes more of the band work. I could try out two of my heavier bands I purchased for the banded chest flys and banded tricep press downs which worked well. The true test will be using them for the Back workout though, how these will fare. So far so good with these workouts. During this premix, I had to fiddle with putting my step back together from being inclined, FYI./I was really wanting to do some fun BOSU cardio and knew who to turn to for that! Loved Y's workout and thought I could stop halfway if I was dying! Wasn't sure my endurance level was up to her standards from not doing intense cardio for all these months, but I did pretty well and kept up fine (surprisingly! I guess it's true if your strength level improves, your endurance level will also). Had so much fun with the BOSU and missed my girl.
At the end, there's a FW band/leg lift segment w/ ankle weights, but I goofed and put them on for the FW band segment too! That was a burner by the end of the leg lift session and was ready to stretch out everything, ripping off ankle weights and k/b gloves, LOL. Felt so good to get that endorphin high again and was a great core burner as well today! 583 cal burn
13 -
Five Parks Yoga (Yoga to Calm Your Nervous System =45 min.); 2.60 Mile TM walk; stretch; P30 Mobility (TS Strength Premix =10 min.) Erin's class felt superb and calming before my dentist appt....happy teeth today, yay! My dentist told me to keep up what I'm doing...wow, didn't expect that! Later, walked on the TM after lunch (for me, it is tough working out in the afternoon!) Felt energized when done, though. The Mobility Strength TS premix includes the mobility squat which I try to do daily./My neck & upper back are sore from those chest/tricep band exercises from yesterday. I guess those heavier bands worked more than chest & triceps, LOL, but could also be my k/b gloves from Yvette's workout also OR both! :0)
14 -
STS 2.0 Standing Abs: Core + Floor; STS 2.0 BP Shoulders & BP Legs (Mish Mosh #2 Premix =46 min.); BP Legs Bonus =8 min.; Michelle Goldstein Yin Yoga; 2.17 Mile Walk (outside) Great workout today...a little more focus on shoulder work than leg work, but by adding on the Legs Bonus, it was more equal. And doing the opposite Mish Mosh premix as last week, it all equals out. :0) No wrist weights today as my Upper back is still a little tender and I left them off for leg work as well. For D/L's, I did hip thrusts using my 52# (40 DB + 12 DB); and 42.5# for Close Grip Sumo Squats, & 25's for Lunge work. But instead of static lunges, I did the Drop Shift Side Lunges w/ 25# (via LB2) exercise instead. Love those and missed my side lunges! Used 20's for calves; I did Weider leg lifts/pull downs in between reps in place of the Hamstring Hip Hinges in the Bonus...they are too much like D/L's for my lower back and got extra quad/hamstring work with 44#. For the Firewalker Ladder and pizza presses, I strapped on my 2.5# ankle weights and used my Edge orange FW band (I knew not to use my heavy gray band, LOL) and my green fabric band for a great finisher...I was all set to eek out another set of pizza presses, but she only does 1 set! With all my change-ups to make it a little more challenging for me, I got a great workout today! 375 cal burn Felt great to stretch out my legs with Michelle./It is such gorgeous sunny weather, I decided to add on a walk.
15 -
STS 2.0 BP Bi's & BP Back (Mish Mosh #2 =45 min.; STS 2.0 BP Back Bonus =6 min.; IBX Running (Fat Loss Tread Walk =40 min./2.5 miles); Mady (BPR) MM2 consists of 10 bicep exercises and 8 back exercises (1 band) but I included my new heavier bands for the OH/UH pull ups @ 90# (50 + 40#) during the Bonus. I used my pull down machine for the inverted Row Drop Set @ 69#. Wore 2# wrist weights and went a little heavier than last time for the BB curls. Pretty much matched my weights everywhere else. I don't think I can ever get enough Gorilla Rows...Love those! I thought I'd try this TM site mentioned in GD...
Allgirlsinaz, I know you do a lot of these workouts too. Glad I tried this one...it was perfect, always showing speeds/inclines and what's coming next, so it was super easy to mute her and play my music.
I tried to keep my speeds on her highest settings and I don't have an .5 incline option, so I used my 1 incline. Love how the speeds/inclines were always changing and challenging me...very sweaty when done! 638 cal burn *I do need to unmute her at the end of this workout and see why she flashes a RABBIT sign, though!
16 -
Active Rest Day Juilia Reppel (Day 3 #OER BASE/10 Min. Hip Mobility); 31 Min. Shovel Max; STS 2.0 Mobility 2
17 -
STS 2.0 Tri Sets Total Body (as is =60 min.); Stretch Max (#3 - Band) At the end of my week, it's hard for me to go so heavy as my muscles are tired, LOL, so no wrist weights today and lower poundages. Still got a great workout - love the sequence of this one (and even when doing the Mish Moshes too). These total body workouts are so awesome!
323 cal burn
18 -
Rest Day
WEEK 8
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STS 2.0 Standing Abs Mish Mosh (no floor =12 min.); STS 2.0 Upper Body 1 (Mish Mosh #1 =57 min.); Finisher (5 min.); Yoga30For30 Mobility (UB); 2 Mile Walk outside (hilly, speed walk); 40 Min. Yard Work Whew! I had lots of energy today! I had a great UB workout --- this premix is the only way to do this workout, as it has zero dread with putting all the band work (and downtime) at the end (43 min. mark, working tri's & back last). It just flows soooo much better! I wore my 2# wrist weights for all and used my BB for the BB exercises. I went up in poundage for 5 exercises...probably 1-2# but still... Today I weighed my BB rod w/o any plates (4.8#), so no wonder they're harder than using my usual weights for BB curls(!), etc., and add in the extra 4# with the wrist weights as well. For a change, I followed Al for the Face Pull using the BB...I like it! For the finisher, I did 3 sets of 8 reps of UH/OH gripped pull-downs at 69#....that was a great finisher! Lauren's class is so great for my wrists/shoulders and felt good after an UB workout. I noticed this time it seemed to not feel as 'painful' for my wrists and shoulders...i.e., the shoulder exercise where you're 'stacking your upper arms' on top of each other with hands reaching opposite sides out wide while you're lying face down on the floor. That used to kill my one shoulder! I know for a fact that my wrists have gotten so much stronger, so I'm hoping my shoulders aren't as cranky either. Kinda forgot about this one and noted how I love listening to music during yoga!/It's a beautiful day so I opted for a hilly, fast-paced walk. For not doing the BIG hill for months, it felt super easy today!! Love it. Then did clean-up of the front/back yard. Picked up the pokey balls that blew down the street in front of my neighbors all around me too. Very active morning with lots of steps! 980 cal burn. [+ 2 loads of laundry done LOL!]
20 -
Julia Reppel (7 min. Leg Day Warm Up); STS 2.0 Lower Body 2 (Mish Mosh =51 min.); Julia Rppel (10 Min. Lower Body Stretch); Mady (10 min. Evening Stretch for Beginners...); 2.61 Mile Walk outside Rotation called for LB1 but I switched them since I am more fresh at the beg. of the week and I like this one better, LOL. This premix has this sequence: Goblet Squats, BB Plie Squats, Squats, Drop Shift Side Lunges, Step Over Front Lunges, D/L's, Calf Raises, Glute Bridges, & Wall Squat. Loved it like it was a "new workout"! I utilized my 40# DB, 45# BB, 55# BB, 30's, 27.5#, 20, & 10# for one exercise along with my 2# wrist weights for all. Felt awesome and got a great workout. I felt really warmed up with Julia's additional w/u as well as Cathe's. Maybe there's something to that?? ;0) For D/L's, I did weighted bridges, so got LOTS of glute work today./Julia's stretch was anything BUT a stretch, ha, it included more mobility than stretching and since Mady's workout came up right after Julia's stretch, I added that on and LOVED it. Newer one for her and was perfect for stretching out my lower body. For the seated forward stretches, I stretched my legs lying on floor with a band./Another beautiful day and I got out there for a walk although it wasn't as fast as yesterday's and then I realized today was lower body day which totally made a huge difference with my already-fatigued lower body, doh! 606 cal burn
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4.01 Mile Walk - (outside; hilly; speed walk); Five Parks Yoga (Stretch & Release Yoga Class + I added some IT band stretches @ end = 30 min. total) Another warm day! I am so not used to walking 4 miles!! I had over 11,000 steps by noon...that doesn't happen often! Felt good to breathe in the fresh air and I was dressed perfectly. Love Erin's stretch - all seated on the mat. 425 cal burn Missed VF for a couple days!
22 -
STS 2.0 Mini Ball Abs; Julia Reppel 7 Min. w/u; STS 2.0 Upper Body 2 (Mish Mosh #1 =59 min.); 3.21 Mile Walk outside; Mady (10 Min. Evening Stretch) This MM has this sequence: Back, Ch/Tris, Bi's, Shoulders. Great way to create a new workout. I upped my BB poundages (i.e. 40# BB +4# wrist weight poundage for CG bench presses...that's a record for me and almost matched Cathe's 45# on those!) and used heavier bands for a few exercises. I did pullovers with 32.50# (+4# wrist weight poundage...I'm still hesitant yet to using my 40# DB for those... In place of dips, I did skull crushers with 15#'s. Great, great workout! Felt awesome to get out for a walk again today. 636 cal burn
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Active Rest Day Julia Reppel (Day 24 #OER BASE/25 Min. Rest Day Mobility Flow & Stretches); 2.34 Mile Walk outside Julia's workout hit every joint. Unbelievable weather and I was so consistent with my walks this week!!
24 -
Julia Reppel (7 min. Running w/u to prevent injury); STS 2.0 Lower Body 1; Mady (15 min. Period & PMS Stretch); Five Parks Yoga (20 Min. Spine Strengthening & Stretch Yoga Class) Great finale of a workout to end the program. I tried to go as heavy as I could today and used my 70# BB for weighted bridges/hip thrusts...(in place of D/L's). LOVE those close grip squats (43.75# today w/ plate mates--putting 4 plate mates on one DB, LOL, although I omitted my wrist weights). I also applied my plate mates to my 30# for static side lunges. 345 cal burn So all around an awesome way to finish out this incredible rotation!! LOVED it so much and I enjoyed it as my BEST rotation ever!!
I thought I'd burn out on Cathe but that wasn't the case, probably b/c I added in different cardio/mobility/yoga instructors to the mix. I felt I could really get a great workout each time with adding in these additional warm-ups (and core workouts in addition to Cathe's w/u)...will need to remember that in the future! But if I did this rotation again, I'd probably go back to doing cardio and weight work on separate days...there were times where I felt a little overtrained doing both on the same day (which was all my doing; not according to Jen's rotation. I think I wanted to make up for lost time from the vertigo fiasco, LOL!). A+++ on her rotation!
25 -
Active Rest Day 25 Min. Yard Work
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!!!
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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!
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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??
Total February Active Minutes: 1,973 (includes devotions)
Most Used Instructors - Feb. '24:
Cathe - 16 (sometimes multiple workouts/day)
TM/Walks - 13 (34.98 Miles)
Julia Reppel - 10
Mady Morrison - 7
Yard Work - 6 (362 min.)
Five Parks Yoga - 4
Michelle Goldstein - 4
IBX Running - 1
Karen Voight - 1
KCM - 1
Lauren Eckstrom (Yoga30For30) - 1
Shovel Max - 1 (30 min.)
Yvette Bachman - 1
Total Rest Days - 3
Active Rest Days - 5 (I also included a recovery week)
Devotions - 29/29