Just The Workouts~~JULY 2023~~*Everyone is Welcome!*

[Pat58]

JULY

1 - 20 minute silent meditation; Senior Shape Walking and Dance Cardio Workout 80's Style; YogiBethC Restorative Yoga to Enhance Vagal Tone; 6,139 steps.

2 - 20 minute silent meditation; GYM for 15 recumbent, seated rows, abductors and adductors, chest presses, bicep curls and tricep kickbacks; two loops at beach; my own yoga in bed; 5,341 steps.

3 - 20 minute silent meditation; two loops at beach; my own yoga in bed; 3,681 steps.

4 - 20 minute silent meditation; Caren Hope - Restorative Yoga with One Bolster - 5 Relaxing Poses; 1,473 steps.

5 - 12 minute silent meditation; Caren Hope - 20 Minute Yoga Nidra to Reset Your Nervous System; Winsor Sculpting Pilates Basics; Yoga Ranger Yin Yoga for IT Band and Outer Hip Release; two loops at beach and walk at campus; 6,315 steps.

6 - 12 minute silent meditation; Caren Hope Release What No Longer Serves You meditation; Caren Hope Everyday Morning Yoga Routine; sit to stands and mat PT; longer walk at beach; 7,127 steps.

7 - 15 minute silent meditation; GYM for 15 recumbent and some weight machines; my own yoga in bed; 5,414 steps.

8 - Ally Boothroyd 15 Minute Maya Kosha Scan; 10 minutes silent meditation; GYM for 15 recumbent and weight machines for the majors; 3,230 steps.

9 - Rod Stryker Guided Yoga Nidra Meditation; 20 minutes silent meditation; mat PT; two loops at beach; SarahBeth Yoga Deep Stretch Stretch for Low Back; 6,277 steps.

10 - Positive Suggestion Guided Morning Meditation; 15 minutes silent meditation; Kassandra 15 Minute Yoga for Shoulder Flexibility & Mobility; sit to stands and mat PT; 3,318 steps.

11 - 10 minutes silent meditation; crab walks; SeniorShape One Mile Walk for Seniors & Beginners; Seniorshape 10 Minute Upper Body Strength; Sarahbeth Yoga 15 Minute Yin Yoga for Tight Hips, Inner Thighs and Groin; 5,694 steps.

12 - 10 minutes silent meditation; walk around casino; restorative yoga nidra class; 6,583 steps.

13 - 10 minutes silent meditation; my own yoga in bed; 4,140 steps.

14 - 12 minutes silent meditation; sit to stands and mat PT; evening walk around neighborhood; Caren Hope Yoga Nidra for Whole Body Relaxation; 6,076 steps.

15 - 20 minutes silent meditation; Yoga Ranger Morning Yin Yoga for an Amazing Day; Jason Stephenson Seven Chakra Guided Meditation and Aura Cleansing; 4,764 steps.

16 - 20 minutes silent meditation; Yoga Ranger Yin Yoga Snack for Deep Hip & Hamstring Release; GYM for 15 recumbent, weight machines and dumbbells; 3,536 steps.

17 - 12 minutes silent meditation; Yoga Ranger Meditation for Soothing Summer Heat; sit to stands and mat PT; my own yin poses after PT; 3,278 steps.

18 - 12 minutes silent meditation; a little of my own yoga in bed; 3,679 steps.

19 - 15 minutes silent meditation; restorative yoga class; walk at beach; 7,550 steps.

20 - 12 minutes silent meditation; LWR Posture Challenge day 19 (standing arms and core); mat PT plus my own yin poses after; 43 minute walk at beach; 7,468 steps.

21 - 12 minutes silent meditation; crab walks and sit to stands; SarahBeth Yoga Deep Stretch Yoga for Hip Flexors; 3,226 steps.

22 - 20 minutes timed meditation; my own morning back and hip yoga; GYM for 15 recumbent, weight machines and leg swings (PT); 4,411 steps.

23 - 20 minutes timed meditation; GYM for 15 recumbent, some weight machines for legs, and a dumbbells upper body routine using stability ball as a bench; 2 quick laps at beach; 4,777 steps.

24 - 12 minutes silent meditation; long propped supta baddha konasana after Zero Balancing/Trager session; 2,831 steps.

25 - 10 minutes silent meditation; full PT session; Yoga Ranger Hip Flexor Release Stretch.

26 - 12 minutes silent meditation; LWR Posture Challenge Day 20;

27 - 10 minutes timed meditation; restorative yoga class; two laps at beach.

28 - 10 minutes timed meditation; Mat PT; Yoga Ranger Hip Flexor Release; two loops around beach

29 - 15 minutes timed meditation; brief stroll at beach (very fatigued); my own pre-bed yoga.

30 - 20 minutes silent meditation; GYM for 15 recumbent and some weight machines; my own morning yin routine.

31 - 12 minutes timed meditation; full PT session, mat and standing.

[firmiewannabe]

July!!

1. rest day
2. walk
3. Jessica Smith Build Total Body 1, 1 mile walk, stretch
4. kayaking
5. Jessica Smith Build Total Body 2, 1 mile walk
6. Jessica Smith Split Sessions Upper, WS1 dynamic stretch
7. Jessica Smith WS1 brain walk, prohab stretch
8. walk
9. kayaking
10. Jessica Smith 1 mile walk, mobility dynamic stretch
11. Cathe STS2 body parts, total stretch
12. Jessica Feel Good Fusion Strength, total stretch dynamic stretch
13. Jessica 2 mile walk, recover and release stretch
14. Cathe Chiseled Upper Body, Jessica Total Stretch, hiking
15. hiking
16.
17. Jessica total body strength, stretch
18. Jessica fusion cardio, stretch
19. Cathe LITE Pyramid Pump Upper, Jessica stretch
20. Jessica MISS Steady Cardio, stretch
21. Cathe LITE Pyramid Pump Upper up only, Jessica stretch
22.
23. walk
24. Cathe LITE Pyramid Pump Upper up only, Jessica stretch
25. Jessica MISS Steady Cardio, stretch
26. Cathe LITE Pyramid Pump Upper up only, Jessica stretch
27. Jessica Burn Total Body 1, stretch
28. walk
29. kayaking
30. kayaking
31. Jessica fusion strength, stretch, kayaking

[T2B]

July 2023...


Week 5 - STS 2.0
1. STS 2.0: Giant Sets Total Body. Still loving this. Used my 25# dumbbells with my micro loaded gloves for squats/deadlifts. The dumbbells were digging into my palms so I paused to put on my weightlifting gloves and then my micro load gloves over the weight lifting gloves. Perfect. I’m shopping for 35# dumbbells now. I felt strong going into my workout and I’m getting stronger too. My grip strength has improved too. P.M. Yv2: SS
2. TURBO FIRE: Fire 45
3. STS 2.0: Super Sets Total Body. Awesome, sweaty workout.
4. CATHE LIVE: Love Me Some Kickboxing
5. STS 2.0: Tri Sets Total Body. Still awesome, sweaty, breathless workout.
6. TABATA: Drive + TURBO FIRE: Firestarter. Drive felt like the easiest of all the Tabata workouts so far. It’s more core conditioning focused.
7. CIZE: Hold Your Own + ZUMBA: 30 Minute Burn

Week 6 - STS 2.0
8. STS 2.0: Super Sets Total Body. I felt strong and energized. For me, this is Cathe’s best weight series ever, so far. P.M. Yv2: MYB + Yv2: WISI
9. ZUMBA JTP: Zumba Live, 54mins
10. STS 2.0: Tri Sets Total Body + CIZE: Hold Your Own
11. ICE: Rock’m Sock’m Scrambled Premix 1. 71mins of fun! This is one of favorite, feel good, Cathe kickboxing routines.
12. STS 2.0: Giant Sets Total Body.
13. rest day…
14. LIS: Afterburn. P.M. CIZE: Hold Your Own

Week 7 - STS 2.0
15. STS 2.0: Body Parts Legs + CIZE: Hold Your Own. Loved Body Part Legs. Loved that the exercises hit the legs in a way that felt slightly different than the other lower body routines. I couldn’t finish those elevated lunges, reached failure at 10. Love Cathe’s tights. I found a spring/fall jacket, on spring clearance, that is similar to Cathe’s tights. I love the teal green color combo for the tights. P.M. YV2: WISI
16. TABATA: Surrender + STS 2.0: Body Parts Shoulders. I loved Shoulders. I started with the intention of skipping some of the exercises but I enjoyed it so much that I just kept going. I loved the Seated Isometric Holds w/Overhead Press. The isometric holds were harder than the presses. I also loved the Hip Huggers and Banded Single Arm Rear Delt Fly. I stood on the band for the fly, still worked great. The actual Tabata Rotation is 5 days a week of tabata workouts. I feel like it’s possible to stick to the rotation, as designed, now that I’m doing the STS Parts workouts.
17. TABATA: Intention + CIZE: Hold Your Own + TURBO FIRE: Stretch 10

TABATA: Intention

Conditioning: (4 Rounds/ 2mins, 30sec per round)
10x In-Out Squat
10x Prone Back Extensions (hands under forehead)
10x Each 1 - Leg Bent Knee Glute Bridge R/L
Cardio: 2 Shuffle Touch Floor

Tabata: (4 Rounds 20/10 for a total of 8 rounds)
Tick Tock Jump
Angled Running Man

Core: (4 Rounds/30 sec each)
Hand Plank Alternation Leg Raise
90 Degree Crunch w/ Heel Touch
18. TABATA: Commit + STS 2.0: Body Parts Back. I enjoyed Back but I felt like we had too many band exercises at the beginning. My bands were too light plus I didn’t have time to set up my STS bars. I liked the Pendlay Rows. And I will admit, not crazy about the purple tights, lol. Loved seeing Al in the red pants though.
19. TABATA: Focus + STS 2.0: Body Parts Chest. I liked Chest but I skipped most of the 2nd set of incline exercises to keep it around 30 minutes. I like using my barbell for presses, I can lift heavier than if I were using dumbbells.
20. CIZE: Hold Your Own + STS 2.0: Mobility 2. First time doing Mobility 2, love. Much needed, my back and chest are so sore today.
21. TABATA: Drive + STS 2.0: Body Parts Biceps. Another great STS w/o. I knew I was in trouble during the warm up when my muscles were on fire and feeling pumped already. Body Parts Back & Chest pre-fatigues the biceps, for sure. I loved that Cathe threw some wrist curls in as a finisher. P.M. Yv2: MYB

Week 8 - STS 2.0
22. LITE: Cardio Party, 10mins + TABATA Level 2: Develop (v) + STS 2.0: Body Parts Triceps. I was tired of the Tabata w/up which is why I did the Cardio Party w/u. I was pleasantly surprised that the Level 2 Tabata w/o’s have a different w/u & c/d. The format is slightly different but still 30 minutes. Level 2 focus: Cardiovascular Endurance, Agility, Accuracy, Flexibility. I also enjoyed BP Triceps. I definitely felt my triceps. Loved the band exercises in this one.
TABATA: Develop

Conditioning: 3 Rounds
8x Push Up + Shoulder Taps
10x Drop Lunge R/L (same as cross back lunges)
12x Bent Over Row + External Rotation

4 Rounds:
30s - 3 vertical jumps 3 air squats
30s Jog/3 -3 High Knees

Tabata: (4 Rounds 20/10 for a total of 8 rounds)
Rocket Jump 90
Straddle Plank + Tuck Up

Core: (4 Rounds/30 sec each)
Bent Knee Sit-up
Straight Leg Butt Ups

Stretch (5:20)
P.M. Yv2: WISI
23. TABATA: Build (v) + STS 2.0: Foam Rolling Upper Body (v). I enjoyed both. The most challenging part of the Tabata workouts are the 4 minute Tabatas. According to my Fitbit, I’m in the fat burn/cardio zone for everything except for the 4 minute tabata round, which is at peak heart rate. Love that.

TABATA: Build

Conditioning: 3 Rounds
8x Each Hand Plank Alt Knee Tuck Up + Alternating Row
10x Each 1-Leg RDL + Knee Hug
12x Squat Jump Alternating 90 Degree Rotation

4 Rounds:
30s Jumping Jacks
30s Jog/3 - 3 Lateral Quick Jumps

Tabata: (4 Rounds 20/10 for a total of 8 rounds)
Jumping Mountain Climber
Burpee Tuck Jump

Core: (4 Rounds/30 sec each)
Elbow Plank Alternating Leg Raise
Climb the Rope Sit-up

Stretch (5:20) P.M. CIZE: Hold Your Own
24. STS 2:0: Body Parts Legs & Shoulders No Repeats Premix # 3. I loved this. I appreciated the rests in Legs. One set felt like enough. I also didn’t mind the rest periods in Shoulders, actually, those didn’t feel like a 1 minute rest. Shoulders & Chest are my least favorite body parts to work so these shorter premixes will be perfect going forward.
25. TABATA: Energy (v) + LES MILLS COMBAT: Combat Kickstart (v) . Today’s Tabata w/o didn’t have a tabata round. I skipped the Core today. I bought Les Mills Combat from eBay a few months ago. I missed the LMC bandwagon when they were available on Beachbody and I have always been curious about the BB set. I enjoyed it although the music is too low, thankfully there is an option to boost the music.

TABATA: Energy

Conditioning:
3 Rounds
8x Plank T Rotations
10x Glute Bridge Marching
12x Lateral Squat Jumps

4 Rounds:
30s Alternating Double Knee
30s Jog/3 Vertical Jumps

3 Rounds
8x Push-up to Up-Down
10x Single Leg Squat Floor Touch R/L
12x Bear Rotations

Core: (4 Rounds/30 sec each)
Straight Leg Reverse Crunch
Rotational Crunch + Leg Extension (15 sec each side)

Stretch (5:20)
26. STS 2.0: Back & Biceps No Repeats Timesaver + CIZE: Hold Your Own. I used heavier bands during Back which worked better. I used my STS bars for a couple of exercises but I felt that in my forearms more than my back (bars were too low, too close together, so I should probably practice before trying again). Back No Repeats felt like it wasn’t enough compared to the other parts workouts. I’ll probably stick to the dumbbell or barbell option going forward. My biceps were on fire.
27. rest day…
28. STS 2.0: Body Parts Chest & Triceps Timesaver #3 No Repeats - 8 Weeks, done!!! I skipped a few exercises during Chest & Triceps. The Chest work is probably perfect for bodybuilding but too much for me. Still a great workout doing a shortened version. Already feeling it, and I love the push ups using the band. It makes toe push ups so much easier. P.M. Yv2: MYB + WISI
29. TURBO FIRE: Fire 60

Wild Card Week
30. LEE HOLDEN: Qi Gong - Five Elements Energy Balance, short version, 22 mins + CIZE: Hold Your Own
31. TURBO JAM: Punch, Kick & Jam P.M. Yv2: SS

[AnMrsDe]

How's everyone's July going so far?

Helen, looks like you're JUST ABOUT done with STS--yay!! When will you start 2.0? I liked STS, but for me, it doesn't even compare to STS 2.0. You have a lot to look forward to!!

ASAS, great job on those vintage LONGGG step workouts!!! How is your DD enjoying the summer? Do you guys so swimming?

T2B, when will you begin the Body Parts workouts? I have to say I am really loving them (with my additions and mods). Who knew I would enjoy doing various body parts in my weeks?? It's amazing how much stronger I am going into Week 6. I'm sure you feel the same way. Great job needing that 35#'er!! I used my 40# DB twice now....feeling like a bad a*s, I am!!! Cathe and crew are so inspiring!!!

Pam, great job with all your mobility workouts!! I am feeling a lot less aches and pains while doing this rotation and know it's due to all the mobility/recovery workouts (even though I'm not really taking recovery "days")!! I'm glad I can still fit in my YT mobility instructors and still follow the rotation pretty closely. I have to say, I definitely need to add in my cardio, as otherwise my body would balloon up (notice I didn't say bulk ) and I would not be a happy camper!! As it is, my pants are noticeably tighter due to muscle increase (at around my 3rd week, they were loose!). I am hoping I can lean out a little more as time progresses, however, this past week has been a lot better (doing body parts and more IF'ing), so maybe I need to stick to both! But, I am having FUN these past two months and it seems this rotation is agreeing with me for the most part and a good fit.


~~~Waves~~~ Hope everyone is enjoying the weekend!

[T2B]

AMD - You should be feeling like a bad-ss! You go, sister! I have another week before I begin the parts workouts. I’m loving this series. I feel so strong and I love that each week, I’m a little stronger than the week before. I play the 2.0 preview clip every time as I’m putting on my shoes. I want a STS 2.0 jacket, like the one Cathe is wearing. Cathe & crew are so inspiring. Brenda cracks me up sometimes. Like today, during Super Sets, doing the first set of cross back lunges, I noticed she was off balance just like me, for that first rep.

ASAS - I’ve been meaning to get back to you, my DD is 26. She’s a sweetheart and she mostly listens to my advice. She has her own set of weights, 8, 10, 12 dumbbells. She used to use my weights but then she would never put them back in the basement after she was done (I had to ask for them) so I was like you must get your own weights. I’m the same as you when it comes to my weights, workouts and exercise room. I added Step Heat to my “to do” stack. Glad you enjoyed it. Stretch 10 has been perfect after doing some of these STS 2.0 workouts, I especially love it when my shoulders are feeling tight.

Helen - rooting for you from the sidelines. The end is near. Great job hanging in there!

[Helen]

Thankyou for the support about seeing STS through to the end - with only two to go, I'd be a fool to quit now. Looking forward to STS2, especially after AMD's comments.

ASAS
My girls (twins) are 25 but won't use my gym except when they do workouts with me on my birthday/Mother's Day/Christmas.

T2B
I really like putting things in like CIZE & Zumba, and maybe Christi step.... I need that fun factor.

Hmmm.... Note to self - Put a Post-It up to do a FUN workout!! I've been sulking with DH away & have ONLY done: knitting, STS, walk the dog, & housework. Haven't done anything FUN... could be the kick I need to boot me out of this schlumpiness.

[Pat58]

oops!

[Pam61]

Originally Posted by AnMrsDe

Pam, great job with all your mobility workouts!! I am feeling a lot less aches and pains while doing this rotation and know it's due to all the mobility/recovery workouts (even though I'm not really taking recovery "days")!! I'm glad I can still fit in my YT mobility instructors and still follow the rotation pretty closely. I have to say, I definitely need to add in my cardio, as otherwise my body would balloon up (notice I didn't say bulk ) and I would not be a happy camper!! As it is, my pants are noticeably tighter due to muscle increase (at around my 3rd week, they were loose!). I am hoping I can lean out a little more as time progresses, however, this past week has been a lot better (doing body parts and more IF'ing), so maybe I need to stick to both! But, I am having FUN these past two months and it seems this rotation is agreeing with me for the most part and a good fit.

Thank you, AMD.

I am absolutely loving STS 2.0, but I was tired Tuesday. I went on a hike and the heat (high humidity) just wiped me out! I had every intention of doing Shoulders yesterday, but just didn't have the energy to lift any weight whatsoever.

I've really got a thing going on over at the Man Flow Yoga Community (Dean Pohlman's) devotees. They began a new yoga challenge on July 10th called Muscle/Sore to Strong which combines some intense STRENGTH (mostly bodyweight exercises) with recovery workouts. The muscle building workouts are tough and you need that recovery day afterwards.

Last month I stuck to mostly Cathe's Mobility, Stretch, Yoga, Recovery workouts...but am now enjoying real athletic yoga almost every day this month, taught by an EXCELLENT instructor.

You are doing GREAT, and your consistency has been admirable. It feels so good to be sticking to a rotation with such purpose, doesn't it?!

With Shoulders today, I kept thinking of Cathe's injury. Well YEAH, when she's doing presses with a 40lb barbell, among other things.

Thanks again, for your kind words!

[Pam61]

Originally Posted by Helen

Thu 13 = Cathe - STS = M3 - W4 - 36 Shoulders, Biceps, & Triceps STS IS FINISHED!!! Congratulations! Woo-hoo!!!

back to work (start STS2?)

STS 2.0 is so good!!! But, maybe you should take a couple weeks off before starting STS 2.0?

[Helen]

Thankyou Pam!! and you're right - I need to do some FUN stuff - otherwise another I'm likely to drop out of another Cathe heavy weights rotation, and I'm feeling almost excited about that already (the fun, that is); though the sense of satisfaction when the stretch began on that final workout was HUGE!