JUST THE WORKOUTS~~SEPTEMBER, 2023~~*Everyone is Welcome!*

[txhsmom]

September - I love fall! Especially after this summer, as hot as it's been.

1 Trifecta Pilates - Basic Weights Workout - 20 minutes (Level 1) & Core Connection Workout - 15 minutes (Beginner); Jessica Valant Pilates - Beginniner Hip Mobility Workout - 12 minutes
2 Rest Day
3 Rest Day
4 Outdoor Walk - 30 minutes; Pilates with Donna Finnie - 20 Minute Pilates Beginners Basics; Jessica Valant Pilates - 10 Minute Pilates for Beginners & Pilates for Legs & Stretch #2 - 10 minutes
5 Outdoor Walk - 30 minutes; Trifecta Pilates - Zip Up Pilates Flow - 15 minutes
6 Pilates with Donna Finnie - Pilates Bar Full Body Workout - 20 minutes
7 Trifecta Pilates - Osteo Friendly Pilates - 30 minutes & Standing Posture Flow - 10 minutes
8 Trifecta Pilates - Abs & Back Pilates - 15 minutes, Lower Body Pilates - 15 minutes & Unwind with Pilates - 10 minutes
9 Outdoor Walk - 30 minutes; Trifecta Pilates - Core Connections - 15 minutes, Pilates Arms - 15 minutes, & Stretches to Help with Pilates - 10 minutes
10 Rest Day
11 Improved Health - Day 1 Upper Body Strength Training - 40 minutes; Outdoor Walk - 20 minutes
12 Outdoor Walk - 30 minutes; Trifecta Pilates - Reach Band Class - 20 minutes
13 Trifecta Pilates - Beginner Flow Pilates 21 minutes
14 Outdoor Walk - 30 minutes; Trifecta Pilates - Lift Arms Routine - 17 minutes
15 Outdoor Walk - 35 minutes; Trifecta Pilates - Stable Core 14 - 26 minutes
16 Outdoor Walk - 35 minutes; Trifecta Pilates - Chair June Live Workout - 40 minutes
17 Outdoor Walk - 30 minutes
18 Outdoor Walk - 30 minutes; Trifecta Pilates - Resistance Band Routine - 22 minutes
19 Jessica Valant Pilates - Basic Pilates for Beginners - 15 minutes; Senior Shape - Kettlebell Strength - 35 minutes
20 Outdoor Walk - 30 minutes; Trifecta Pilates - Full Body Pilates - 15 minutes (Beginner Level)
21 Outdoor Walk - 30 minutes; Trifecta Pilates - Basic Gentle Flow - 20 minutes (level 1)
22 Trifecta Pilates - Basic Weights Workout - 20 minutes & Soothing Pilates Flow - 22 minutes
23 Outdoor Walk - 20 minutes; Trifecta Pilates - Deep Connection Workout - 25 minutes & about 15 minutes of Strong Engage Routine
24 CoreFirst Pilates - Beginner Core - 6 minutes & Beginner Legs & Glutes - 6 minutes
25 Outdoor Walk - 30 minutes; Jessica Valant Pilates - Basic Pilates for Beginners - 15 minutes
26 Outdoor Walk - 40 minutes; Corefirst Pilates - Beginner Arms 3 - 6 minutes & Corefirst Pilates Fundamentals - 15 minutes
27 Outdoor Walk - 30 minutes; Jessica Valant Pilates - Pilates for Women Over Sixty - 30 minutes
28 Outdoor Walk - 30 minutes; Corefirst Pilates - Villa Del Mar - Core & Upper Body - 17 minutes
29 Outdoor Walk - 30 minutes; Jessica Valant Pilates - 10 Minute Pilates for Beginners & about half of Trifecta Pilates - Engage Classic 14 - 15 minutes
30 Jessica Valant Pilates - Full Body Beginner Pilates Workout - 20 minutes; Ellen Barrett - Yoga with Weights - 20 minutes


Carol

[T2B]

september 2023...

mini goal: 2 focused core/abs per week


1. LES MILLS COMBAT: Combat Power Kata (virgin), 43mins. Loved this, looking forward to doing it again, not too strenuous, may be a great evening workout.

Week 4
2. STS 2.0 Standing Abs - Metabolic Core Warm-up (v) + LES MILLS COMBAT: Power Hiit 1, 30mins (v) + LEE HOLDEN: Qi Gong 30 Day Challenge - Day 1 & Day 2. AOLIH was on the schedule but I’m going to do an XTRAIN rotation next so decided to skip it today. I’m also doing Lee Holden's 30 Day Challenge, last time I did this was Sep 2022, doesn’t seem like it’s been a year. I really liked the Metabolic Core w/u and I loved Power Hiit 1. I started out thinking it felt easy but by the end I was a sweaty mess.
Power Hiit 1
Warm-up, 4:04
Run forward & back, shuffle touch downs, squats, ski squats, alternating front lunges, inch worms, push-ups
Strength (light, intermediate or heavy weights), 8:40
Dead rows (2 sets), clean & press (2 sets), power presses (5 sets)
Plyo, starts slow and then at tempo, 5:40
Sumo jump, cross sumo jump, alternating lunge jumps (2 sets)
Cardio, 4:17
Burpee jump squats (8, 12, 16 reps)
Core (plank position), 4:10
Up down planks on knees, mountain climbers, hover planks up/down on toes, mountain climbers, spider push-ups, all slow and controlled. P.M. Yv2: MYB + Yv2: WISI
3. STEP BOSS: PHA3 + LEE HOLDEN 30DC: Day 3. PHA3 really kicked my boo-tay this morning. To paraphrase Cathe, I was delirious after the 2nd set of Cross Back Lunges. I sweat so much during this workout.
4. XTRAIN: Hardstrikes Cardio Conditioning Premix + 10MS Tummy Toners (Jessica Smith): Bikini Belly + LEE HOLDEN QG30DC - Day 4. P.M. Yv2: SS.
5. STRONG & SWEATY: Bootcamp + LEE HOLDEN QG30DC: Day 5. P.M. Yv2: SS + Yv2: RIO
6. LES MILLS COMBAT: Combat Power Kata + LEE HOLDEN QG30DC: Day 6. P.M. CIZE: Hold Your Own
7. STS 2.0: Giant Sets Total Body + CIZE: Hold Your Own + LH QG30DC - Day 7
8. rest day…

Cathe’s September 2022 Rotation (I may extend the rotation by adding a week of STS 2.0 workouts, using the same template)

Week 1
9. LHQG30DC - Day 8 + HiiT 30/30 + CORE DE FORCE: 5 minutes core on the floor + LHQG30DC - Day 9 + CIZE: Hold Your Own. I really needed that rest day yesterday, woke up energized and ready to go today. P.M. Yv2: WISI
10. PERFECT PUMP: Lower Body + LHQG30DC - Day 10 + CIZE: Hold Your Own. P.M. Yv2: MYB
11. PERFECT PUMP: Upper Body + LHQG30DC - Day 11. P.M. LES MILLS: Combat Power Kata + CIZE: Hold Your Own.
12. MMA: Fusion + LHQG30DC - Day 12. I was never a fan of this workout because of all the rolling around on the floor but I didn’t mind it today.
13. rest day…. My 1 yr WW anniversary (this time, ha), 1 year of tracking. I made a commitment, when I rejoined a year ago, that I must stick to this forever in order to reach my goal and maintain.
14. High Reps - Lower Body Only Premix, 29 mins + TURBO FIRE: Fire 20 + LHGQ30DC - Day 13. P.M. ZUMBA: Power Rapido + LHQG30DC - Day 14
15. TURBO FIRE: Fire 60 + LHQG30DC - Day 15. P.M. CIZE: Hold Your Own x2

Week 2 - generic, using STS 2.0
16. LES MILLS COMBAT: Shock Plyo HiiT 2, 30 mins (v) + Yv2: SS + LHQG30DC - Day 16. I loved this workout.
Shock Plyo Hiit 2
warm-up, Circuit 1, 5:12
Run in place
Drop Squat Run
Sprint Touch Down
Run in place
Alternating forward lunges
Plyo lunges
Run in place
Circuit 2
Run in place
Drop Squat Run
Sprint Touch Down
Run in place
Alternating forward lunges
Plyo lunges
Run in place
Burpee
Fast burpee
High knee run
T push ups & side hover
T push ups

Circuit 3, 4:15
High knee run
Burpee
Run in place
Drop squat run
Jump drop squat run
Burpee drop squat run
Burpee drop squat run, then add a jump

Circuit 4, 5:30
Alternating double jump lunges
Plyo lunges + run combo
Power climbers
Alternating double jump lunges
Plyo lunges + run combo
Power climbers
Plyo lunges + run combo x 3
Power climbers

Circuit 5, 1:51 with single db
Crossover squat press
Crossover drop squat
Sumo squat
Crossover squat press

Circuit 6, 3:47
Ski jump squats
Sprint taps & run combo
Drop taps
Run in place
Ski jump squats
Sprint taps & run combo
Drop taps
Ski jump squats

Circuit 7, plank position, 4:05
Rotating hover push up
Hover leg lifts
Cobra push ups
Hover leg lifts
Hover
Side hover

Circuit 8, stretch, 2:48
Hip stretch R/L
Cat stretch
Hamstring stretch
Quad stretch
Shoulder stretch
17. STS 2.0: Lower Body 1 + CIZE: Hold Your Own + LHQG30DC - Day 17. P.M. LES MILLS COMBAT: Combat Power Kata. Met some friends for lunch.
18. STS 2.0: Upper Body 1 One Set Only Premix + LES MILLS COMBAT: Kickstart, 30m. The one set only premix is still 45 mins so I cut it even shorter by only doing 1 exercise for some body parts. My shorter version was 30 minutes. This was my 2nd time doing Kickstart, love. Office day, no time to chat.
19. COMBAT LIVE: Ultimate Warrior’s Workout + LHQG30DC - Day 18 & Day 19.
20. rest day…
21. STS 2.0: Tri Sets Total Body - Premix #3, Single Tri Set Total Body, 40mins + KATINA HUNTER: Internal Party Combo Mix Premix, 33mins + LHQG30DC - Day 20 & Day 21. The Tri Sets single set premix is really good, Cathe leaves the 2 minutes rests after each tri set and I took full advantage to catch my breath and arrange the next set of weights. The Interval Party premix is all low impact cardio. P.M. CIZE: Hold Your Own
22. KATINA HUNTER: Vertical Step Party 2, v, 63mins + LHQG30DC: Day 22. I really enjoyed the step workout, got a nice sweaty workout. The cueing is great, the choreography is intermediate/low advanced. One of the cast members is a 10 -12 year old girl. Made me smile every time I looked at her. She made less mistakes than the grown ups. She did great, loved it. When I thought about wimping out, I reminded myself that I can definitely keep up with a 10 year old. Lol. The only move that she couldn’t do was horizontal lunges off the side of the step, too short, but she did a great substitute move. I hope she continued her love of fitness as she got older. The workout was created in 2010.

Week 3
23. HiiT 40/20 + LHQG30DC - Day 23 + CIZE: Hold Your Own. P.M. Yv2: RIO.
24. LITE: Stacked Sets - Lower Body + LES MILLS: Combat Power Kata + LHQG30DC: Day 24. Felt like Cathe was moving at warp speed, I was sweating like crazy. Cathe uses lighter weights in this series but I used heavier weights but still not heavy because of the speed. Definitely felt like a cardio workout at times. P.M. Yv2: SS
25. LITE: Stacked Sets - Upper Body, 35m + LES MILLS: Kick Start, 30m + LHQG30DC - Day 25. I haven’t done the LITE workouts a lot, so it is nice to revisit the Stacked Sets. Now I’m thinking that I want to stick to endurance workouts for awhile. They are kicking my butt.
26. MMA Boxing. Enjoyable. I really liked the core work in this one. Office day.
27. rest day…. Office day.
28. STRONG & SWEATY: Total Body Giant Sets Timesaver #6, 34 mins + CIZE: Hold Your Own + LHQG30DC - Day 26 & Day 27
29. CHRISTI TAYLOR: Fit to Dance, 70m + LHQG30DC - Day 28 & Day 29

Week 4
30. HiiT: Double Wave Pyramid + CIZE: Hold Your Own. P.M. BELLYFIT ELEMENTS: Fire, 65m (v) + LHQG30DC - Day 30 . I enjoyed FIRE. I’ve been looking for a workout that is more of a long, flowey, active warmup, not too intense, some core, decent stretch, fun, and with good music.

[Helen]

Friday 1st 55min, The Firm - Lower Body Sculpt II + Cardio Sculpt Blaster Mix, spliced, MyMix
Saturday 2nd ~60min, dog walk, down to the beach + 45min, Chris Dorner - Step & Weights, Fat Burning Cardio & Strength Workout + 20min, Barbara Benagh - Yoga for Stress Relief - Neck, Shoulder & Back Issues - Easing Neck & Shoulder Tension (Passive)
Sunday 3rd 50min, Chris Dorner - Total Body Step & Strength Workout with Weights
Monday 4th 45min, Cathe - Greatest Hits - Bonus Circuit Workout
Tuesday 5th 45min, Chris Dorner - Step & Strength with Mini Bands
Wednesday 6th 1 hour brisk walk with school + 45min, Chris Dorner - Step with Weights
Thursday 7th TURD Totall Unexpected Rest Day
Friday 8th 31min, Adriene - Yoga Camp - Day 1 Accept
Saturday 9th 2 hour dog walk, including the beach
Sunday 10th 46min, Cathe - High Step Circuit
Monday 11th 46min, GrowingAnnanas - Level Up Challenge - Day 4 Low Impact
Tuesday 12th TERD - Totally Expected Rest Day - DH came home
Wednesday 13th 1 hour, brisk walk + 46min, Chris Dorner - Full Body Strength
Thursday 14th 50min, Cathe - LITE - Rev'd Up Rumble - Basic Mix 2 (+ 6 Pack Abs 1)
Friday 15th TURD
Saturday 16th 53min, Steve SanSoucie - Step Aerobics Intermediate Zoom Feb 13 2021
Sunday 17th 39min, Cathe - Pure Strength - Chest, Shoulders, & Triceps
Monday 18th beach walk, but amongst the dunes (good leg work)
Tuesday 19th 43min, Cathe - STS2 - Chair+Mat Yoga Mix
Wednesday 20th 45min, walk (school)
Thursday 21st 45min, Amy Bento - Cardio Pump Step - Good NRG Mix
Friday 22nd TURD - last day of term - STOPPED
Saturday 23rd TERD - In Sydney
Sunday 24th TERD - In Sydney
Monday 25th 35min, Cathe - LITE - Stacked Sets Upper
Tuesday 26th 60min, dog walk
Wednesday 27th 60min, dog walk, focusing on stairs, stairs, & more stairs
Thursday 28th 48min, Cathe - Intensity - Step + Max + HiiT (Low)
Friday 29th Super long walk with DH & Alice, along a beach we'd not been to for years
Saturday 30th dog walk + Dance Cardio - 30min of failing to groove with Fitness Marshall but I did sweat

[AnMrsDe]

Happy September! (Bump)

[AnMrsDe]

Hope everyone is having a great September so far!

T2B, I checked out Sept. '22 rotation...looks like a fun one (and tough!) with all that HiiT work! I would be subbing out those weight workouts esp. in Week 4 with STS 2.0 workouts! It is very cool we have these to make substitutions now. I bet you're enjoying this cooler weather! I don't want these cooler temps to stick around for good just yet, though...need more warmth (done with the 90*+ crap, though!) since it IS just the 2nd week of Sept.!!

Luv2WO, are you back yet from your Yellowstone hiking vacay? That sounds like SO much fun!!! Hope you had a good time.

ASAS, hope you're still around and all is well! Possibly your DD started school and you're just really busy?

Helen, are you taking a break from the STS 2.0 workouts?


Hope everyone has a great weekend!

[Helen]

AMD
How kind of you to notice that I've dropped off the STS2.
I've always had problems sticking with a rotation. Getting through STS (original) was a MAJOR thing for me to get done. MAJOR!

Of STS2, did the total bodies, uppers, & lowers but read comments about the singles (parts) that they were too long for a single muscle area, which gave me dread factor which hinders getting it done, and the last thing I need is reasons NOT to. Step cardio makes me happy (mental health) & my dog Alice can join in , & combining that with weights (circuits) - gets done what I NEED to do more. I'm grabbing the 7kg & 8kg (the pairs weigh 31 & 35lb) far more often than I was a year ago.

The STS2s will pop up in my template-filling computer-spit, so will appear randomly. They shall not be completely ignored.

[T2B]

AMD - I’m glad it has cooled off, I’d love it if it stayed in the 70’s, with lots of sunshine, for the next few months. Thanks for sharing the details of the mishmosh premixes. I’m going to use those when I do the STS 2 workouts. Congrats on the smaller clothes. It’s always good to have visible results from our hard work. DD is starting the Heather Robertson rotation as well. She took the summer off, only working out a few days a week. She said that summer is her off season. .

bex - miss you checking in, hope all is well with you.

Helen - love the new pic of Alice! I think it’s wonderful that you work your way through all of Cathe’s workouts.

[AnMrsDe]

Helen, no worries about STS 2.0! It'll be there when you're ready again. Do workouts you enjoy - life is too short! HOWEVER...don't go by hearsay about the Body Parts until you actually try them (there are shorter premixes that combine them too)! I never thought I'd like that phase, but I surprised myself by really liking them!

T2B, thanks so much! It's rare when I receive such great results from a rotation especially at this age, LOL! (It's funny, though, last summer I also received such great results from Dan's rotation along with my walks. The thing both rotations had in common were weights and my walks. I'm beginning to think it's including these two ways of working out that make a huge difference for me). /That's cool about your DD starting HR's rotation too. After doing the first workout, they will be a good fit for her starting back after a hiatus. They're short but still pack a punch! Good luck to her and hope she enjoys it!


Remembering those we lost from 2001 on this day.

[Luv2WO]

Hey AMD!

Yes we are back from Yellowstone! I try to book cabins in December or January for Labor Day weekend. For some reason, the past few years the prices go half price during those months so I get a $400 cabin for $200! I hope I can book it again for next year at those prices. I think it is a glitch in their system so I randomly check for the price drop. We live about 5 hours away so it's fun to go for a long weekend. I love it there and I swear it heals my soul every time I go.

Hope you are well! Have fun with Heather Robertson's Express Program. I really need to branch out one of these days and try new workouts.

[AnMrsDe]

Luv2WO- That's wonderful you had a great active time away and was a passionate time for the soul as well! Sounds like you got the annual good deal to go with it, too! /Thanks! I'm enjoying Heather's rotation so far...the Day 2 Leg Day workout was fantastic!

Anyone preorder Cathe's newest set? I ordered last night. A bit of a shocker though! T2B, I'm assuming you did since you started the GD thread. Too funny about your bike comment! Were you serious about buying one?
Pam? Tammie? AZ? You guys in?


Waves to all~~~Happy Hump Day!