July, 2022
Hoping to stay consistent with my walks this month and inserting weight work & yoga. I cancelled CL but may resubscribe again when I get tired of walking, LOL. I have about 3 "for sures" and 2 "maybes" CL's to purchase, so I made some headway.
27- 3.59 Mile Walk; Yvette #161 (30 Min. Weights: Chest, Shoulders, Ab Circuits - 2 x thru); Mady's BPR; Mow Max (2 mile walk) 1003 cal burn (from walk to walk).
28- Rest Day
29- 4.29 mile walk; Mady's BPR 522 cal burn
30- 3.51 mile walk; Cathe's Flex Train (TS-no core premix=47 min.); Mady's BPR 736 cal burn
1 -
Yvette Fit #190 (30 Min. BOSU HiiT Workout); 1.6 miles TM intervals/inclines; Cathe P30 (Mobility) This Yvette was more of a steady-state workout to me but nice & short when it's threatening rain outside. She used different music that had a fun beat! I did add on 1.6 miles of TM intervals/incline work to bump up my calorie burn. Cathe's stretch felt great and much needed. 435 cal burn
2 -
Cathe Live #351 (Intense Upper Body=54 min.); 2.50 mile walk; Mady's BPR I just love this Live sooo much! Triceps are worked first in this giant set format and love that I'm fresh and can go heavier. But my word, after the w/u, my muscles were fatigued already!! Al is in this one so it's enjoyable for me and Cathe is a hoot in this, LOL. Each muscle group is thoroughly burnt(!) before moving to the next group...such a solid workout. I used 5's-25# and by the time I got outside for my walk, my energy level was waning so it was a slower walk (the humidity may have played a role and maybe the after effects of too much indulging last night, too!). Good workout, ntl. 786 cal burn
3 - out of town (lots of walking)
4 - out of town
(Rest)
Kind of flailing around, not knowing what workouts I want to do this month, I read some ideas on the GD and decided to try
YT's Tiff & Dan's 6 Week Shred Workout Program and also including walking/yoga and the occasional Yvette. I'll see how that goes for now..
5 -
3.33 Mile Walk; Five Parks Yoga (Hands Free & Wrist Free Balance Yoga Class); Mady's BPR Today was the worst day for high humidity so far and was tough being out there on my walk...surprised I even made it 3 miles! 403 cal burn
6 -
Cathe PPump (w/u); Shred Workout Program - Day 1 (40 Min. Complete Lower Body Workout); 2.2 mile TM intervals; Mady's BPR These workouts don't include a w/u or stretch (he does have one w/u to use but I prefer Cathe or Yvette), so it was a 40 min. total weight workout. Wow, Dan is such a breath of fresh air! Love his style and PACE of the reps--the format is :40/:20 & I usually got in 8-12 reps or more. The music isn't annoying and he is def eye candy!
I kept my weights a little lighter not knowing what to expect, and was a sweaty mess when done. Really liked the hamstring work! Haven't seen many exercises similar to those. Got a great workout and think his program will be a good fit for me. I added on my finisher of 2 mile walk/run and Mady's stretch. Such a sweatfest today!!! 511 cal burn
7 -
4.36 mile walk; Day 3 (30 Min. Total Body HiiT Cardio Workout & Abs); Mady's BPR; Michelle's Yin Yoga It was much cooler for my walk today - I got a good pace going again and it felt great to be out there! I matched my 5K time again...these new Brooks Ghost Runners just make me glide!! (I hope that is still the case when it's more humid, too!) I'm going to be skipping around Dan's rotation... so I'm not sure how often I'll be doing double cardio days(!) either...I mostly added on Day 3 b/c of the ab work. I wasn't ready for an UB workout today (Day 2), my body is still sore from yesterday's workout - esp. hamstrings and butt, majorly realizing this during the "swimmers"! Yikes! On a day I would've been fresh, this would have been a very good HiiT workout, but I half-assed a lot of the HiiT moves and I did a lot of exercises on my JS since I gave it my all on my walk. Still burned around 200 calories. He hits the obliques very good in this. I don't know why, though, he does zero stretches when he's finished? I hope ppl know to stretch afterward!! I sure need extra stretches but I'm old.
A great cardio & core focus today, for sure! 781 cal burn
8 -
Cathe w/u; Day 2 (40 Min. Complete Upper Body Dumbbell Workout); Cathe P30 (Mobility) I loved this UB workout! Format is :40/:20 and Dan does no repeat exercises of 2 sets each of 3 different exercises of this order: chest, back, abs, shoulders, biceps, triceps, and core. I did anywhere from 10 reps to 30 reps depending on the exercise and used 8's-25# with 2# wrist weights. With all the reps, I found it challenging. For a finisher, he does AMRAP of hand release burpees...I just did 15 reg. burpees with a jump and used my step. I was a sweaty mess once again and I had the A/C on with 2 fans! I love how he inserts ab/core work as well in these workouts since I felt I haven't been doing much core isolation work lately. Cathe's stretch felt so nice to add on! 381 cal burn (and a good FB workout today!)
9 -
Yvette Fit #102 (45 Min. All Out Cardio Kickboxing); YT (45 Min. Yin Yoga “Super Spine" Class with Travis); Mow Max 1.5 hours/2 mile walk) I enjoy this Yvette class - just simple moves with lots of combos and kicks...a good one for frying the core and is all standing except the last 5 or so minutes where she does floor core work. Wore my 2# wrist weights and my arms are feeling it. Travis' class is like me taking medicine...I know I should do it to feel better but it tastes bad (antsy holding so long) as I go! :0) Loved the supported bridge in this, but I did need to add on spinal twists before shavasana to stretch both sides one last time. My spine felt spectacular when finished, however. 312 cal burn sans MMax
10-
Rest Day
WEEK 2
11-
3.0 Mile Walk; Day 4 (25 Min. Extreme Abs & Core Workout); Mady's BPR About 1/2 mile from home, I got caught in the rain but I had my ball cap on and rain gear tied around my waist, so I was prepared. Good pace as I was trying to beat the rain LOL. I liked Dan's Core workout - no repeat sequence of :40/:10 format with 10 ab exercises laying on back, then 11 exercises of plank variations, then 7 exercises on back again with a finisher of 2 in plank formation. My wrist appreciated the alternating. Nothing overly challenging with the moves but it's non-stop for 25 min. Liked! 443 cal burn
12-
Yvette (w/u); Day 5 (30 Min. Full Body HiiT DB Workout); Day 6 (40 min. Arms & Ab Workout = 29 min. skipping ab segment); Mady (Stretches For Neck, Shoulders, & Upper Back Pain Relief); 2.5 hours of yard work at DS’ (what a gorgeous day!)Liked this Full Body one too--an awesome total body workout that uses a heavier set of weights and a lighter set. Format is :40/:20 with 6 blocks of 5 exercises working upper and lower body with lots of UB/LB combination moves. (Love those). Really liked the Arms & Ab workout also. Format is :40/:20 and works biceps, triceps and abs. I skipped the 11 min. ab segment which was in the middle of the workout since I did a 25 min. ab workout yesterday. Biceps block of 5 exercises is repeated once before moving to tricep block which is repeated also before the abs. I FF'd to the last block of bicep work followed by another block of tricep work, this time 4 exercises each and are not repeated. He ends with a finisher of (looked like wide push-up variations, which I don't get since we weren't working chest?), so I did 75 pull downs instead. I'm not sure Dan intended for these two workouts to be done back to back as it was challenging doing both!! (I kept thinking of Cathe’s latest newsletter where she says “the last 2 reps are the most important!” and that seemed to help me keep at it till the beep!) Arms are fried...great workout today! 471 cal burn
13-
4.06 Mile Walk; YT (30 Min. Power Yoga "Fierce Compassion" with Travis) Great walk today! I took the hilly route...that big hill never gets any easier. Travis' class was excellent! His newest, with a great sequence with balance, flow, awkward airplane (been awhile since I've seen that pose), plank work...aka yogi-style push-ups, mat stretches @ 26 min. I had to add longer spinal twists and happy baby to make my back happy. Great, fierce class! 528 cal burn
14-
Yvette (w/u); Day 7 (35 Min. Epic Quad & Calves Workout); Day 8 (30 min. Fat Burning HiiT Workout - No Repeats, No Equipment); Mady's BPR; IT band stretches As far as leg workouts go, I really liked this with a :40/:20 format so I usually got in around 15 reps. I used 20's (1st set), 25's, & 30's and he often used 1 DB so I could match Dan often. For Bulg. Squats off step, I did push dips Cathe style (25#) and 60# for calves (until my grip weakened). I used my step for step ups with 30# and my BOSU to lay over then squat with 1 leg lifted to stand for the Sit to Squat. Awesome modification if I do say so myself!!
The music got a little irritating to me in this one - probably since I noticed it more. Also he misspelled Cossack Squats in the exercise list and thought it was a typo but then he flashes across the screen CROSSACK SQUATS when they came up. :/ I don't know why, but that bothered me.
Overall, a great workout! Thought I'd check out Day 8 and I was glad I added it on as it was very doable. Lots of burpees & plank work (I used my step) and standing cardio exercises that really works the core too. I used my rebounder for Power Jacks (air jacks) and Spot Sprint (tuck jumps) but other than that, I mostly followed Dan...:20 is not long so that's probably why this one seemed so doable. Lots of up/down toward the end which is a negative for me, but overall, I liked it to kick up my cal burn without feeling wiped with a :20/:20 format without any equipment that sailed by! Like with all these T & D workouts, I always have to make sure I do equal reps on both sides....and like most YT instructors, they like to title everything HiiT. ;0) 569 cal burn
15-
Yvette (w/u); Day 9 (25 Min. Brutal Shoulder Workout); Yvette Fit #133 (40 Min. Cardio Boxing Combos with Weights); Mady's BPR; Mady's 30 Min. Full Body Stretch (15 min.) Dan's workout was fantastic! Those Thrusters (squat presses) were tough and they appeared 5 x throughout the workout! Couldn't imagine using 30's like he does!! I used 12's + 2# wrist weights mostly with anywhere from 15-20 reps usually and 25's for the Hip Huggers (via Cathe) in place of Shrugs. Format is :40/:20 with 5 Rounds of 4 sets of shoulder exercises w/ a :45 rest between sets. There's also a complex of 3 exercises used as a finisher. Really enjoyed the layout of this one. Since it was raining and couldn’t go for my walk, I looked for a Yvette that works shoulders (not hard to find!) and this one was perfect as the weighted exercises she does works shoulders with 8's#. And she just doesn't do 6 reps and be done...she goes on and on like usual, usually 15 reps. With my wrist weights, it was like I was using 20# total and with all the reps, my shoulders were cooked!! So after both these workouts, it was indeed, BRUTAL!! Had to cut Mady's last stretch short, as it was already a 1.5 hour workout...but what a GREAT workout for shoulders (+ core) today! 455 cal burn
16-
4.36 Mile Walk; Cathe P30 (Mobility) I beat my 5K time by 5 seconds today! I'll take it! 562 cal burn
17-
Rest Day
WEEK 3
18 -
3.40 Mile Walk; Five Parks Yoga (Hands Free & Wrist Free Balance Yoga); 2.5 hours of Mow Max/Yard Work (2+ mile walk) Can't get enough of Erin's balance challenge...it's so good for strengthening ankles and feet. 545 cal burn
19 -
Yvette (w/u); Day 10 (Low Impact Full Body HiiT - 56 min.); Mady's BPR I really liked this total body workout! It includes only weight work - no cardio so not sure where the HiiT comes from in the title(?) but not surprised ;0). Format is :40/:20 with 5 rounds of 8 exercises grouped either UB or LB per block. After each block, there's a :45 rest then a 2 min. complex of 5 reps per exercise all repeated until the 2 min. is up. Loved the layout of this one too....very good stuff! For the kneel to squat, I sat on my BOSU then (low) squatted, then stood, bending at waist with legs straight which worked the same muscle groups. I used my step for the burpees and had wrist weights on with 10's, 12's, 15's and 25#. Lots of reps but I didn't mind...great workout and an awesome fat burner. Drenched!! I am really loving Dan and the style/pace of his workouts and look forward to doing them. Mixing them with walks/yoga, I am in workout heaven and having so much fun (my visible results are helping too)!
363 cal burn
20-
3.44 Mile Walk; Mady (15 Min Full Body Stretch); 30 Min. Yard Work at DS' Energy level was really low today! No speed walk but my 5K time was only 3 min. more than my PB, so not too shabby, I guess, considering the humidity level. 435 cal burn
21-
Yvette (w/u); Day 11 (30 Min. Chest & Tricep Workout with DB's); Day 12 (40 Min. Back & Bicep Workout w/ DB's); Mady (Stretches for Neck, Shoulders, & Upper Back Pain Relief); a few upper body stretches; 1 Hour Yard Work Arms are cooked! Used my wrist weights (for C&T workout - had to rip them off for the B&B workout!). Format is :40/:20 with regular and isometric lifts with 9 chest exercises, then :40 rest then 9 different exercises, then :40 rest, then 9 tricep exercises, :40 rest then 2 min. complex of AMRAP of chest & tricep exercises. Lots of p/u's in this...I would've liked a little more isolation tricep focus - lots of presses & p/u's that combine the two muscles but easy enough to change it up next time. Day 12 workout was really good too and my arms were fried to begin with. Format is :40/:20 but this workout really seemed like a killer b/c 1) it was an add-on and with all the reps (sometimes up to 20), and 2) he doesn't include any :40 rests in this - just :20 rests after each exercise all the way thru for 40 min...I missed those water breaks! He starts off with 6 exercises of biceps then back is worked for 3/4 of the workout then back to biceps at the end. (Shoulders are indirectly worked with rear delt flyes and upright rows as well). I did cut out one set of the row variations - it just seemed like overkill to me. For the "pull downs" , he does them on the floor raising chest off floor; I used my machine and also for the upright rows. I loved the BW mobility exercises working the back and were very much needed at that point to chuck the weights! Definitely doing both of these workouts back to back was a killer and I got a great workout! 313 cal burn (50 min. in the FB zone today)
22-
4.32 Mile Walk; 10 Min. Power Yoga "Crosstrain" with Travis; 10 Min. Power Yoga "Strength" with Travis Great walk today - I made a circle all the way around the lake and back to my house...this is the route that has lots of curves and I get worried if cars see me coming around the curve b/c of all the foliage but today I wore bright orange and all was well. :0) Love these short Travis classes for a little add-on yoga when short on time. He gets in a whole lot in 10 min. and this one was no joke!
23-
Yvette (w/u); Day 14 (30 Min. Leg Day Workout/Lower Body workout with DB's); Yvette #138 (60 min. Step & Leg Mashup = last 26 min. of cardio (used step w/ 1 riser/25# weight); Cathe P30 (Mobility-TS premix); Michelle's Yin Yoga I skipped Day 13 (HiiT cardio--may add that one in at a later date). Leg day! Dan's workout was good...:40/:20 format of (mostly) weighted leg exercises with a BW finisher of 6 moves-each for :30. For the finisher, I wore my ankle weights for a little more burn. I used 20's, 25's, & 32.5# (mostly for the glute bridges). He really works those hamstrings good!!! Not the toughest wtd. leg workout (Cathe has tougher) but it was just right for me at the end of the week and with all my walking, I feel they get enough. I did add on Yvette's leg circuit workout for a little extra bonus leg work mixed with step cardio and I did weighted lower body work only (sometimes Y works upper body). Awesome LB workout!! 404 cal burn [Headed over to mom's to clean her apt...their cleaning lady quit and they are super short of help...ugh.]
24-
Rest Day
WEEK 4
25-
5.70 Mile Walk; YT Yoga For Runners (& Everyone Else) LIVE 45 min. Charity Class (43/52 min.) w/ Travis; Mady's BPR It was so nice out this morning that I just kept walking and walking! Went in 5 diff neighborhoods...surprised I didn't see more ppl out since it was so nice & cool. Travis' class was good to stretch out my (still sore hamstrings/calves from Saturday! It may not have been the toughest leg w/o, but it sure gave me DOMS!!) but it was filmed "live" and the audio was not good. Still needed my lower back stretched more...it felt really tight...could be from the longer walk (or the extra cleaning at mom's the other day, ha). 779 cal burn
26-
Rest Day Early morning hair appt., so zilch!
27-
4.40 Mile Walk; Mady's BPR; Mow Max/Yard Work 1 hour (2+mile walk) It's really been cool this week...next week, back to the 90's! Our 37th anniversary today...no little Miata in the driveway, LOL, but dinner out at a wonderful, fancy restaurant. It was incredible!! Leftovers tonight (the 28th), yay!
28-
Yvette (w/u); Day 15 (45 Min. Full Body Workout With DB's/Tone & Scupt); Day 13 (30 Min. Intense HiiT Cardio/No Repeat/No Equipment); Mady's BPR FBW's format was :40/:20 that uses a pr. of heavier and lighter weights. I used a variety of poundages: 10's, 12's, 15's, 25, & 27.50#. This was different in that each set is repeated once, going at a slow & controlled pace for the 1st set, and AMRAP at a faster pace for the 2nd set. There were ab exercises included too. I liked the variety in this one. Finally got to Day 13! It was a good add-on since there are just a few cardio HiiT moves but mostly ab work with no rests for the 30 min. duration, each exercise done for :45. I got lots of core work today! 420 cal and 48 min. in the FB zone!
29-
5.46 Mile Walk; Cathe P30 (Mobility) Gorgeous day! I walked a route I haven't walked in probably 1.5 years! I forgot all the little hills and was a good sweat. (But I really didn't get too sweaty since the temps were so cool!!). Nearing my house, I decided to tack on another long street and I just kept telling myself "I'll walk to the next mailbox and then turn around" or "I'll walk until the next street then head back", and then when I saw some friends walking toward me, I felt "I can't turn around now...they'll feel like I'm avoiding them. I got to keep going, LOL"! Finally started back toward my house after the end of the long street. Ha, little mind games to keep me going!
628 cal burn
30-
4.27 Mile Walk; Five parks Yoga (Hips 10 Min. Yoga Class); (Evening Release Yoga Class - 20 min.) Too nice of day to work out in the basement (besides my legs are still sore from Thursday!). Erin's hips class was a good hip opener with standing and seated stretches. Her Evening Release class was super with all done on the floor with twists, fish pose, supported bridge, legs up the wall and leg stretches using a strap. Excellent! 604 cal burn
31-
Rest Day
I am so pleased I TIED my miles walked this month with June's! Wasn't sure if I would based on the warmer temps in July. Next month may be a different story.
Total 64.40 miles walked - woo hoo! Too funny how it turned out to equal the exact mileage, down to the .10 of a mile (was not planned)!!! Down about 5 more #, too, this month. Now if I can only maintain that weight!