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

[Pat58]

November take two - VF won't let me edit original post.

1 - Holden Qigong Challenge Day 1; Senior Shape Tabata Workout; Winsor Lower Body Pilates - Slim & Sculpt Hips; 6,514 steps.

2 - Holden Qigong Challenge Day 2; Kassandra 30 minute yin yoga with affirmations plus evening affirmation meditation; 3,187 steps.

3 - Holden Qigong Challenge Day 3; 1.35 mile walk around neighborhood; a Body Electric from Season 3; a 10 minute Kassandra evening stretch; 6,806 steps.

4 - Holden Qigong Challenge Day 4; 1.2 mile sunset walk at the beach; 7,832 steps.

5 - Holden Qigong Challenge Day 5; 1.5 mile walk around neighborhood; Devi Daly Evening Yin (20 minutes) 6,531 steps.

6 - Holden Qigong Challenge Day 6; .92 mile lunch walk; Senior Shape Full Body Strength - Long & Lean; my own yin practice; 5,741 steps.

7 - Holden Qigong Challenge Day 7; yin yoga and meditation class; 5,085 steps.

8 - Holden Qigong Challenge Day 8; 1.25 mile walk around neighborhood; Senior Shape FUNctional Strength Training Workout; 8,129 steps.

9 - Holden Qigong Challenge Day 9; Senior Shape Energizing Cardio Workout - Pilates Inspired; 4,700 steps.

10 - Holden Qigong Challenge Day 10; a 10 minute Kassandra evening stretch; 2,480 steps.

11 - Holden Qigong Challenge Day 11; 1.87 mile walk around neighborhood; Kassandra's New Moon Yin Yoga - Dream & Set Your Intention; 7,179 steps.

12 - Holden Qigong Challenge Day 12; Bernadette Giorgi Pilates Circle Challenge - Core Challenge; GYM for 15/35/15 of recumbent, weight machines and treadmill; 4,892 steps.

13 - Holden Qigong Challenge Day 13; restorative yoga class; 4,536 steps.

14 - Holden Qigong Challenge Day 14; Senior Shape Cardio Combinations 30 Minute HIIT Workout; Devi Daly Bedtime Yin Yoga; 6,739 steps.

15 - Holden Qigong Challenge Day 15; WW 10 Minute Power Walk with Ellen; a 15 minute Kassandra yin; 5,143 steps.

16 - Power cleaning; 1.34 mile walk at beach; 8,450 steps.

17 - Holden Qigong Challenge Days 16 & 17; cleaning; two laps around beach parking lot; Kassandra Yin Yoga & Affirmations for Serenity; 4,807 steps.

18 - Holden Qigong Challenge Day 18; cleaning; 5,134 steps.

19 - Yin yoga/yoga nidra workshop at studio; 4,178 steps.

20 - Holden Qigong Challenge Days 19 and 20; Jessica Valant 10 minute walk; Jessica Valant 10 minute back care Pilates; Kassandra 10 minute evening stretch; 7,230 steps.

21 - Holden Qigong Challenge Day 21; a Jason Stephenson chakra colors meditation; an Ally Boothroyd yoga nidra; 4,159 steps.

22 - Holden Qigong Challenge Day 22; a 5 minute Denise Austin walking demo on The Today Show; restorative yoga class; 5,570 steps.

23 - Holden Qigong Challenge Day 23; one lap around beach parking lot; 4,537 steps.

24 - Short walk on the beach, otherwise rest day; 3,294 steps.

25 - Holden Qigong Challenge Days 24 and 25; GYM for 20 recumbent, 15 elliptical and 10 treadmill; Devi Daly 30 Minute Stretchy & Satisfying Yin Yoga; Devi Daly Yoga for Digestion - Happy Belly; 3,830 steps.

26 - Holden Qigong Challenge Day 26; GYM for 10 elliptical and 40 weight machines; 4,024 steps.

27 - Rest day; 3,631 steps.

28 - Holden Qigong Challenge Days 27 and 28; Senior Shape Walking Workout to Stretch & Feel Better; easy going yoga class; 5,179 steps.

29 - Holden Qigong Challenge Day 29; rest/massage evening; 3,736 steps.

30 - Holden Qigong Challenge Day 30; one mile lunch walk; GYM for 10 minutes elliptical and 55 minutes weight machines and free weights; 7,740 steps.

[T2B]

Week 1 - XRAIN 90 Day Undulating Rotation
31. Halloween!!! XTRAIN: Chest, Back & Shoulders

November 2023...

1. XTRAIN: Cardio Leg Blast
2. XTRAIN: Hard Strikes Cardio Conditioning Timesaver, 34mins
3. XTRAIN: Biceps & Triceps + Core 2 Premix, 58mins .
4. XTRAIN: Legs (Standing, Barre, Floor, Rear Delts) + CIZE: Hold Your Own
5. XTRAIN: AOLIH Premix 1 - HiiT + Core 1 + CIZE: HYO
6. rest day…

Week 2 - XTRAIN 90 Day Undulating Rotation
7. XTRAIN: Burn Sets - Chest Back & Shoulders.
8. XTRAIN: Cardio Leg Blast + Core 2, Premix 1
9. XTRAIN: Burn Sets Biceps & Triceps + LMC: Combat Kick Start
10. XTRAIN: Legs (Standing, Barre, Rear Delts, 58m) + CIZE: HYO, 14m
11. Happy Veterans Day!!! ICE: Rock’m Sock’m Scrambled Premix #1. P.M. XTRAIN: Hard Strikes - No Conditioning Premix
12. XTRAIN: AOLIH HiiT + Core 1 Premix + LMC: Combat Power Kata
13. rest day...

Week 3 - XTRAIN 90 Day Undulating Rotation
14. XTRAIN: Cardio Leg Blast
15. XTRAIN: Hardstrikes Premix #16, No Conditioning + TURBO FIRE: Fire 30 + XTRAIN: Core 2
16. XTRAIN: Chest, Back & Shoulders + CIZE: HYO. P.M. Yv2: SS
17. XTRAIN: Legs (Standing + Barre + Stretch) + LMC: Combat Kick Start. P.M. Yv2: MYB
18. XTRAIN: Burn Sets - Biceps & Triceps + LMC: Combat Power Kata. I keep forgetting that I have LMOD. (Side eyes)🙄
P.M. Yv2: RIO
19. (S) FIT|SPLIT: Low Impact Cardio|Metabolic Conditioning (Double Cardio + Metabolic Conditioning Premix, 64mins). P.M. LITE: Cardio Party. The last time I did this workout was a little over a year ago, seemed like yesterday. Anyway, I have a love/hate relationship with this workout. I love it sometimes, other times it just feels too repetitive, with too many throw back moves.
20. Yv2: Work It Shake It + LMOD: Sh’bam #50, 30 mins. P.M. Yv2: SS

Week 4 - XTRAIN 90 Day Undulating Rotation - substitute (S)
21. (S) Lean Legs & Abs + Bonus Barre Premix + XTRAIN: Rear Delts. P.M. ICE: Rock’m Sock’m Timesaver Premix #4 - 5 Gone, 36mins
22. XTRAIN: Burn Sets Biceps & Triceps + LMC: Combat Ultimate Warrior’s Workout.
23. Thanksgiving (S) LIS: Afterburn Random Burn Premix, 60m + CIZE: Hold Your Own
24. (S) Rockout Knockout
25. XTRAIN: Chest, Back & Shoulders. P.M. Yv2: MYB
26. (S) ICE: Chiseled Lower Body Blast + Icy Core 2
27. rest day…

Week 5 - XTRAIN 90 Day Undulating Rotation
28. XTRAIN: Burn Sets - Chest, Back, Shoulders
29. XTRAIN: Cardio Leg Blast (strength only premix, 36m). It’s a low energy week for me so no extra workouts.
30. XTRAIN: Biceps & Triceps

[Colleen]

November 2023

This is my first time posting to this check-in, and I'll try to remember to come back to update the post. My workout routine includes yoga practice (daily), Classical Stretch, some walking outdoors, and other workouts (usually Barlates these days).

I also do Lee Holden's 30 Day Chi Challenge (7' workouts) before my morning workout or yoga practice, and I write it down when I complete another 30 day cycle.

I'm recovering from a foot injury (bad sprain). I can do some standing work but without bending through the foot (no lunges, power yoga, etc.) so I've been doing more mat workouts and adjusting my yoga practice.

Wednesday 1 Nov
AM
Classical Stretch standing-mat episode 901
PM
30’ practice - Rodney Yee AM Yoga Week: Forward Bends

Thursday 2 Nov
AM
35’ practice - Suzanne Deason: Easy Yoga
PM
Barlates Mat Workout: Ankle Weights (50’ workout, mostly lower body)
https://www.youtube.com/watch?v=BfprMnLhpXA

Friday 3 Nov
AM
Barlates - Reverse Pyramid Upper (35’ workout - not on YT)
PM
20’ practice - Yoga Journal Complete Beginner’s Guide: Calming

Saturday 4 Nov
AM
Barlates Total Mat: Ankle Weights (50’ total body workout - not on YT)
PM
25’ practice - Patricia Walden: PM Yoga

Sunday 5 Nov
AM
20’ practice - Rodney Yee: AM Yoga
PM
Classical Stretch standing-mat episode 904

Monday 6 Nov
AM
Classical Stretch all standing episode 920
Barlates Target 20: Glutes (25’ mat workout with ankle weights)
https://www.youtube.com/watch?v=qzf9x8TtYTc
PM
25’ practice: Yee, Saidman AM/PM Yoga: PM

Tuesday 7 Nov
AM
Classical Stretch standing-mat episode 917
Barlates: Seated Abs (25’ workout - not on YT)
PM
15’ gentle yoga on my own

Wednesday 8 Nov
Barlates On Point: Thighs
https://www.youtube.com/watch?v=TtDBI6PJ-L8
20’ practice - Yoga Journal Complete Beginner’s Guide: Calming

Thursday 9 Nov
AM
35’ workout from Barlates Strength Express series):
Standing Abs (not on YT)
Obliques
https://www.youtube.com/watch?v=XzBB1kvG9Y4
PM
25’ practice: Yoga Journal Morning Noon Night: Night

Friday 10 Nov
30’ practice - Barbara Benagh AM/PM Yoga: AM Breath Work

Saturday 11 Nov
AM
Finished my 24th round of Lee Holden’s 30 Day Chi Challenge
30’ practice - Rodney Yee Flexibility Yoga for Beginners: Extend Your Reach
PM
Classical Stretch standing-mat episode 911

Sunday 12 Nov
Essentrics Connective Tissue Workouts: Rebalance
30’ practice - Suzanne Deason: PM Yoga Conditioning for Weight Loss

Monday 13 Nov
AM
Barlates Tighter Assets: Day 9
Lunch Break
30’ practice - Namaste Yoga Season 4: episode 7
PM
Classical Stretch standing-mat episode 925

Tuesday 14 Nov
AM
Barlates Tighter Assets: Day 10 (40’ workout)
https://www.youtube.com/watch?v=yhjIBajhe8c
PM
15’ practice - 10’ Solution Yoga: Flexibility and Relaxation

Wednesday 15 Nov
AM
45’ workout - Classical Stretch all standing episode 907 + Barlates: Standing Abs (not on YT)
PM
20’ practice - Colleen Saidman Calorie Killer Yoga: Balance and Restore

Thursday 16 Nov
AM
20’ practice - Rodney Yee: AM Yoga
PM
35’ Barlates Strength Express:
Squats
https://www.youtube.com/watch?v=ZaD_13rVCWQ
Lower Mat
https://www.youtube.com/watch?v=k4uXi_nXT3w

Friday 17 Nov
AM
30’ walk
Lunch break
35’ Barlates Strength Express:
Chest and Back
https://www.youtube.com/watch?v=aj688O_Il6M
Arms
https://www.youtube.com/watch?v=J4CbNVXB_mA

Saturday 18 Nov
AM
Classical Stretch standing-mat episode 918
PM
30’ practice - Yoga Journal Morning Noon Night: Night

Sunday 19 Nov
AM
Barlates Total Mat: Light Weights (55’ workout - not on YT)
PM
20’ practice - Yoga Journal Complete Beginner’s Guide: Calming

Monday 20 Nov
AM
Classical Stretch standing-mat episode 913
PM
20’ yoga on my own - mix of standing and floor poses

Now VF is not letting me update this post if I add YouTube links, but unless otherwise noted you can find the Barlates workouts on the YT channel.

Tuesday 21 Nov
AM
Barlates Tighter Assets: Day 11 (35' workout)
PM
Classical Stretch standing-barre episode 919
30' practice - Rodney Yee Yoga for Your Week: PM Release

Wednesday 22 Nov
AM
30’ practice: Yee, Saidman AM/PM Yoga: AM
PM
Classical Stretch all standing episode 927
Barlates Tighter Assets - Day 12 (35’ workout)

Thursday 23 Nov
AM
35’ practice - Colleen Saidman Yoga for Weight Loss: Strengthen and Energize
PM
Classical Stretch standing-mat episode 922

Friday 24 Nov
AM
Barlates Tighter Assets: Day 13 (35’ workout)
By chance, I was also on Day 13 of Lee Holden’s 30 Day Chi Challenge!
PM
15’ practice - 10’ Solution Yoga: Flexibility and Relaxation

Saturday 25 Nov
AM
Barlates Tighter Assets: Day 14 (35’ workout)
Classical Stretch standing-barre episode 906
PM
20’ gentle yoga on my own

Sunday 26 Nov
AM
Barlates Tighter Assets: Day 15 (35’ workout)
PM
20’ practice - Yoga Journal Complete Beginner’s Guide: Calming

Monday 27 Nov
AM
Barlates Tighter Assets: Day 16 (35’ workout)
Lunch break
30’ walk
PM
30’ practice - Barbara Benagh AM/PM Yoga: AM Breath Work

Tuesday 28 Nov
AM
30’ practice - Yoga Journal Well Being: Clarity
Lunch break
30’ walk
PM
Classical Stretch standing-mat episode 923

Wednesday 29 Nov
AM
Barlates Tighter Assets: Day 17 (35’ workout)
Lunch break
30’ walk
Classical Stretch standing-barre episode 915
PM
15’ gentle yoga on my own

Thursday 30 Nov
AM
Barlates Tighter Assets: Day 18 (35’ workout)
Lunch break
35’ walk
PM
30’ practice - Rodney Yee Flexibility Yoga for Beginners: Hip Opener

[firmiewannabe]

November. I'm back from vacation so returning to working out daily with DVDs.

4. walk
5. walk
6. Kelly Coffey Meyer Muscle Up, Tamilee stretch
7. Jessica Smith Barefoot Sunrise walk, stretch
8. Kathy Smith Project You Full Body Circuit
9. Leslie Sansone Walk to the Hits Party Songs
10. Kathy Smith Project You Full Body Circuit
11. walk
12. walk
13. FIRM Aerobic Body Shaping
14. FIRM Total Muscle Shaping, Karen Voight stretch
15. FIRM Cardio Sculpt, Tamilee stretch
16. Jessica Smith Barefoot Sunrise walk, Madeline Lewis AM stretch
17. Jessica Smith walk stretch
18. walk
19. walk
20. Jessica walk, stretches
21.
22.

[AnMrsDe]

Welcome to the check-in, Colleen! Great to see new faces here! Good luck this month with your workouts! You're off to a great start.

Luv2WO - seeing all those rest days you took, I hope that didn't mean you came down with it! But glad to see you’re back to your workouts. Hope your son is doing well by now, too.

T2B, your XTrain Legs day the other day reminded me I haven't done Rear Delts in forever!! So, I dusted that off today (as well as Hardstrikes Conditioning segment) as my "finisher" for STS 2 Shoulders.... great add-on! I am really enjoying this STS 2/XTrain rotation. I think you definitely would too, knowing how well you like XTrain. Are you planning to do it at some point? Of course, I am doing a lot of 'rotation reconstruction' to make it work for my current limitations!

Hope everyone is having a great week!

[T2B]

AMD - sorry about your issues with vertigo but sounds like it is getting better. I hope you had a great birthday. I’ll probably do STS 2.0 again next year, after I’m done with XTrain. Is there an XTRAIN/STS 2 rotation? I’ll take a peek at the User Guide. Great job with your workouts, in spite of the dizziness.

What do you think of the Cathe clips? Can't wait to try Killer Legs.

[Luv2WO]

AMD - Oh I came down with it alright and it was awful! Not sure if having Covid first made it worse but I don't remember the last time I was that sick! I am doing better but still have a cough. I hope to get back to working out soon. I rarely take rest days so this has been a weird few weeks. After being this sick though I can't wait to get strong and healthy again.

It looks like you are doing good with your workouts! Any updates on your vertigo?

Welcome Colleen!!

[AnMrsDe]

T2B, thank you! I'm feeling a little better each day but still not 100%. My b-day is a blur now with all that happened since. I did celebrate with a lunch and dinner, so that was good and the kids got me a GC in which I purchased a new carafe/K-pod coffee maker that I wanted so happy with that!
/Yes, Cathe includes a STS 2.0/XTrain rotation in the User's Guide that I am changing most of the XTrain cardio to TM walking b/c of my issue, but I love revisiting the weight work!/Cathe's clips of the new workouts look really good - especially Killer Legs with all the fresh moves/new background, etc. - they look GREAT on preview; doing them may be another story, LOL. Total Body Barbell may get changed to Total Body Dumbbell workout for me, ha! We'll see. Love the looks of all the rep/weight changes though.

Luv2WO, I am so sorry to hear you didn't escape the flu and had such a terrible time with it!! Hope you are on the mend each day. It is so rare to see your log with one rest day after another - I know that's not like you!/I have to keep up with my workouts, otherwise, I just would feel worse if not doing anything b/c I would focus on how I felt all the time; my workouts get my mind off it for awhile. I'm ok with the weights; cardio is another story with all the quick movements and causing my head to move so much. It's killing me not to be able to walk outside on these beautiful sunny days we've been having, but I don't want to take the risk of being a mile or two away from home and get to feeling bad! So, the TM it is! I have an appt with the ENT this week, so hopefully I will find out more. In the meantime, I just keep on keeping on and doing what feels right until this thing passes. Thanks for asking! ETA: I forgot to mention that my thyroid levels are ok, so I can cross that off the list!

Hope everyone has a great week!

[Luv2WO]

AMD - I am glad your thyroid levels are good so that crosses one thing off the list of what could be going on! At least you can still do workouts and modify when necessary. I'd be scared to walk outside too. The good news is winter is coming so the treadmill is probably a better option anyway. I live in Utah and we are getting snow tomorrow!

I am definitely feeling so much better and trying to get my strength back. I have exercised for over 20 years and I worry if I stop, it will be hard to get back to it. I kind of enjoyed the week off and I could see how it is hard to lose the motivation to restart. I am just easing back in with old Barre3 workouts but they feel great right now so that is what I will stick with, along with some Pilates and walking of course.

Hope you all have a nice weekend!

[Colleen]

Thanks for the welcome.

AMD and Luv2WO - Sorry to hear about the health challenges! I hope that you both continue to feel better.