October, 2023
My rotation this month will be what workouts I wish but trying not to lose any strength gains I've made. Hopefully, I can still keep in as many walks as possible, since I love them but know they will decrease with the cooler weather eventually. Keeping in mobility/yoga/recovery mostly on days I watch babies.
1 -
Charlie Follows (20 Min. Rest Day Yoga Flow/Active Recovery Yoga For All Levels)
2 -
2.53 Mile Walk; Cathe Fit Split PUSH; Cathe XTRAIN Burn Sets (Back, Bi's, & Tris) = 103 total w/o min. I have a blister on my heel so i didn't want to chance a longer walk - it doesn't seem any worse now. Thought I'd pull out FS - ugh, she goes SO fast!! I am now totally spoiled with STS 2.0's pace!! Cut down 1 set of the chest and shoulder work and added on the rest of the UB with XT so I wouldn't feel obligated to do FS' PULL later this week, LOL!! I was reminded how much I love Burn Sets
(not as many cleavage shots as other XT workouts! and a slower pace). I may have to revisit this workout again soon. UB was accomplished today in a very mish mosh kind of way! haha
3 -
Julia Reppel (15 Min. Mobility For Better Posture w/ Resistance Bands...); Julia R (15 Min Full Body Mobility with Resistance Bands...); Mady (SFLBR) I liked the first w/o better than the last one, as it uses door anchors for the band. I improvised with the band or used none since I was upstairs and not in my w/o area. These both are effective, however, and focus on upper body.
4 -
3.65 Mile Walk; Five Parks Yoga (Intense Flow with No Planks or Chats (wrist free yoga = 49 min.); Mady (BPR) Great temps out there but may be changing in a couple days with rain & chillier temps. I had a great pace today and listened to Chalene's newest upload./I like to do Erin's class every so often for posture holds, a fabulous balance sequence, as well as a never ending core sequence...I improved since last time I did the core work by
almost making it to the end & break when she does….must be all those STS 2 core workouts - so, I
MUST get back to them!!
5 -
STS 2.0 Mish Mosh Standing Abs=20 min.; Perfect Pump (UB & LB Mish Mosh Premix =54 min.); Mady (BPR) I slowed down the pace of PP (again, STS 2 has me so spoiled or just not getting into position quick enough!), and missed probably 2-3 reps but I used heavier weights than last time I did this one. Really like the mish mosh abs premix---like a new workout!
6 -
Julia Reppel (15 Min. Hip Mobility Flow/Interm.-Advanced Ankle Mobility...); Olivia Lawson (30 Min. Metabolic Walking Exercises for Weight Loss...4/20/23) Loved revisiting an Olivia workout! This one was a lot of fun too...great way to get in extra steps.
7 -
STS 2.0 (Standing Abs Metabolic Core W/U); XTrain Legs (Standing/Ball/Chair Premix =39 min.); 2 Mile TM Walk; stretch from XT; Mow Max (another 2 mile walk! Yard Work=2.75 hours) Soooo fun to visit XT Legs again!!! It's been so long I had no clue what the workout even was!! Very easy to use heavier weight than Cathe and on some, I added weight where she doesn't & used my gray heavy FW band. Awesome mostly BW leg workout with major burn!! I thought I would walk on my TM to figure out the Zone 2 speeds...wow, I walk A LOT faster outside!!! I had to crank up the incline and lower speeds to get into zone 2.
Doing these XT workouts now have me wanting to do an STS 2.0/XT rotation!!! I probably haven't done an XT rotation since it came out!!!
8 -
Rest Day
Starting STS 2.0/XT 8 Week Rotation but may be subbing with walks and will include my mobility/stretches and core workouts.
WEEK 1
9 -
STS 2.0 Standing Metabolic Core W/U; XTRAIN Super Cuts (No Sit up/Push up Combo, minus Icy Core Premix =42 min.); Finisher: 100 Rep Challenge (Hip Thrusts--50 Reps); Five Parks Yoga (Zen Unwind Seated Flow & Stretch Yoga Class=25 min.) It was great revisiting SC! I used 5's-10's# with 1.5# weighted gloves and a 60# BB for the hip thrusts. I was done at 50 reps, though and was a good enough finisher! This may not have been such a great idea since I have horrendous booty DOMS
STILL from Sat.'s workout!!! Don't know if it was XT Legs or my TM incline workout or
both, but man, oh man, they are SORE!!/FANTASTIC all seated yoga stretch is Erin's newest...loved it! And, funny, at the
exact time her doggie came to see her on the mat, my kitty came downstairs to see me, LOL!!! How cute is that?!
Great workout today!
10-
Julia Reppel (15 Min. Morning Mobility Routine/Full Body Wake Up Flow..); Mady (SFLBPR); (later)Kat Gates-Buettner (Walking Workout 2=19 min.); Olivia Lawson (30 Min. Boosted Walking Workout For Weight Loss..)
11-
3.15 Mile Walk; Five Parks Yoga (Quick Core Yoga =14 min.); Mady (BPR) Brrr, waay too early to be this cold already! :/ Got to get used to guessing of the layer thing again. I didn't actually need my tech shirt on underneath.../Erin's core workout packs a punch in 14 min.! Liked including plough again, but lots of plank variations for 1/2 of the class and could be hard on happy wrists. But a good alternative to not having to go downstairs to find a core dvd!
12-
STS 2.0 TriSets Total Body (Mish Mosh #2 =60 min.); Perfect 30 (Mobility -- 10 Min. Strength Premix); SB PHA 3 (Extended Lying Stretch) Another great premix - the sequence is: Legs, Back, Bi's, Legs, Chest, Tri's, & Shoulders. So you get some rest for the legs before the last leg segment, LOL. I used 20's this time for the step ups but kept my 4 risers so it was still hard! I utilized my 40# DB for the sumo squats and weighted bridge (in place of D/L's). But with this premix, following the 2 sets of chest work are the close grip bench presses for tricep work, so the arms are majorly fatigued. Progress: I actually could finish out the bench presses with 20's (24# w/ wrist wts) but just barely made it to 8 reps, ha! But still progress as I usually had to switch back to 15's. I pretty much matched my weights on the other exercises from last time. This one is SO GOOD!!! I never get tired of these TB workouts and scoping out the premixes (namely, the Mish Mosh premixes) make it feel different and yet I feel so accomplished afterward for each way I was worked!
Note: I was looking at the rotation and just noticed I goofed! I was supposed to do Super SETS on Monday and not Super CUTS, LOL!!! Oops! Oh well, I had fun revisiting Super Cuts, hahaha!! I guess I'm changing up this rotation more than I thought!
13-
3.86 Mile Walk; Winsor Buns & Thighs; Mady (SFLBR) No Zone 2 here today! I was trying to beat the rain (and did) so I hoofed it with 2 13 min. miles which is good for me. Of course, my 14 min. mile included the big hill (twice), LOL, and I saw 4 deer as I was going up the hill which I stopped to take a pic. Thankfully, the car coming saw them and could stop to let them cross the street. Tis the season./ I hadn't done B&T forever and was good to get back to it! I forgot it has some good mobility exercises as well. Forecast calls for strong storms today...a good day to get the basement cleaned which I only got to the upstairs yesterday. :0)
14-
STS 2.0 Standing Abs: Core & More; STS 2.0 Giant Sets Total Body (65 min. Premix of mine: Bilateral/Unilateral/Bilateral x2); STS 2.0 Total Body Stretch I was set to try the Mish Mosh #3 premix but I was dreading the repeated unilateral grouping and thought I could do exta bilateral work, so I did my premix I did back in July. It is GSTB as is, then Group 3 repeated again. There is a Bilateral / Double Unilateral premix, I don't know why Cathe doesn't include this premix too? LOVE this premix as it allows me to go heavier for Group 3 the 2nd time meant as a finisher knowing there are only 8 reps....as Cathe says in this w/o, you find extra energy knowing there are only 8 reps---so true!! And basically, it's only a few more minutes which I had today. In the last set of Group 3 exercises, I did change up bicep curls with hammers and chest presses with close grip presses since the wrist angles with these exercises allow for heavier weights for my wrists. Thought I'd do TBS again...don't know why, as it always seems so long and I change up all the hundreds of forward bend variations and replace with Mady's exercises, LOL. But other than that, a great feeling of accomplishment feeling strong and knowing I could do more sets!
15-
Rest Day
WEEK 2
16-
3.47 Mile Walk; STS 2.0 Lower Body 1 (Express #2 2 Sets Maximum + LB Bonus =56 min.); Michelle Goldstein (Yin Yoga) My energy was low on my walk so it was closer to Zone 2 than 4!
I found it easy to add on some weight work, so 2 sets of LB 1 seemed doable. I skipped 1 set of Step Ups and 1 set of Elevated Lunges of the Bonus, but added 50 pulses to the beat of the music of the Forward Hinged Hip Abductions using the Stability Ball and Blue Band as a finisher. Using LB 1 as an add on worked well when short of energy today and with my walk, it was waay better than doing Tabatacize, LOL!! ;0)
17-
Julia Reppel (10 Min. Shoulders Mobility Routine...); Julia (10 Min. Hip Opener Mobility-Unlock Your Hips...); 4.20 Hours Yard Work at DS' and my house; Mow Max (2 mile walk) Early Hair Appt...but then was outside most of the day...gorgeous weather today and got all the perennials cut back - yay!! Just left to do at my house of my flower beds are my (still) beautiful red/white flowers in my pots....awaiting the first frost to seal their demise. :0( I am so ready for that couch tonight, LOL!
18-
STS 2.0 Upper Body 1 (Express #1: One Set Only =45 min.); My UB Finisher; stretches Early this morning, I went to Urgent Care during my workout time and got meds for my sinus infection/ear pain...turns out I do indeed have a sinus infection which turned into an ear infection. So glad I went! Then came home and thought I could do an express premix of UB 1. I "nexted" to the next exercise quite often since I was only doing one set so I don't need all that rest/explanation time. PLUS, I wasn't feeling the best and just wanted to get done as I had lunch plans with a friend! I shaved off about 4 min. of the workout but using up the time, I did a finisher of 8 U/O grip pull downs @ 69#. Perfect choice today, but this workout is still, by far, my least favorite of the set and wouldn't you know it, Cathe is wearing my favorite outfit from any of the workouts! :/
19-
Yvette Fit #271 (60 Min. BOSU Combos/Medicine Ball/Triceps =63 min.); Mady (BPR); Five Parks Yoga (Zen Unwind Seated Flow =25 min.) This Yvette may be one of my favorites on the site and what a fantastic finale as I'm putting her sub on hold for awhile.
Using the BOSU for cardio and weight training all the while balancing on the BOSU was really tough, especially those overhead triceps! You automatically have to focus to balance and is such a great challenge as well as core challenge. I was all set to stop halfway but my ear has improved from only 2 pills, so was feeling good. I'm really going to miss Yvette's BOSU workouts - they're simply the BEST! Erin's class is such a good mobility stretch and one I really enjoy...no kitty came to see me today...too busy napping on this dreary, rainy day, LOL. 500+ cal burn for my bday dinner a day early! :0)
20-
Julia Reppel (30 Min. Mobility Workout - No Repeats... 10/18/23); 2.11 Mile Walk Julia's class is among her newest...very sweaty! I had to turn on the fan, LOL. Instead of quad stretches at the end, I did HB, spinal twists and bridge. Good one!/After watching babies, I took a short walk since it was such gorgeous weather today.
21-
STS 2.0 Standing Abs: Metabolic Core W/U; STS 2.0 Super Sets (Express #5 Premix Total Body w/ no rest =44 min.); XT Hard Strikes (Premix 16 TS - No Conditioning =34 min., minus what I considered the w/u ;0) =24 min.); Mady (BPR) (I changed up GS to SS since I didn't do it as intended last week and had just done GS). This premix has
zilch rest time between sets...it gives
"no time for down time" a very literal translation, LOL!! It was tough to grab my intended weights quick enough once I knew which exercise we were doing and sometimes had to quicken the pace to fit in all the reps! I loved it though, since it just sailed by soooo fast! Even had time to add on Hard Strikes...forgot how fun this one is but I did shave off about 10 min. of the intended w/u and kept it more low impact. I did do all the horizontal jumps and the pop squats (love). At one point, one of my 1.5# weighted gloves flew off (velcro came loose! thankfully, my kitty wasn't nearby!) so I picked up my 2# wrist weights (held around my knuckles) for the duration. Fun workout to revisit (it's been since '19). Finished with a 541 cal burn - I'm sure that was mostly due to Super Sets as my HR never did tend to come down!!
22-
Rest Day
WEEK 3
23- A trip to ER resulted in inner ear issues caused by my ear infection?...which in turn, caused vertigo!! :/ I halfway wonder, too, if it is sinus related since this is the time of year I always have sinus issues? Oh my, this is terrible - can't even walk a straight line and all the spinning!!
24-
Mady (BPR) I had to do some stretching...can't function just lying around. Still really dizzy.
25-
Julia Reppel (15 Min. Morning Mobility Flow/Daily Body Routine...); Mady (SFLBPR); Mady (BPR) Stretching never felt so good! Still really dizzy but getting better.
26-
XTrain Chest, Back & Bi's (TS Rounds 1-6 Premix =40 min.); STS 2.0 Foam Rolling UB workout; Five Parks Yoga (Zen Unwind: Seated Flow & Stretch) I had to do something today...CB&B was a great choice and nothing moving too quick with my vertigo still present. I did as many exercises that I could on my (sturdy) step instead of my stability ball. ;0) The stretch workouts felt heavenly after laying around so much. I was going stir crazy and had to get out of the house, so I ran some errands and wanted to see how I would do driving. I made it home but after I stopped the car and got out, I had to get acclimated to the stillness....yikes, this stuff is AWFUL!! When will it go away???
27-
STS 2.0 Standing Abs: Metabolic Core W/U; XTrain Bi's & Tri's (TS Rounds 1-7 Premix =37 min...); P30 Mobility; 40 Min. Yard Work -Raking Leaves Unsteadiness still prevails, but the Vertigo is gone, thankfully./I hope my neighbors didn't think I was drunk trying to rake my leaves, LMAO!
28-
1 Mile TM Walk: Zone 2 Cardio; ICE To The Mat (TS #2 No Stability Ball: only Bands & Floor Work -35 min.); Michelle Goldstein (Yin Yoga) Thought I'd try the TM today and hung on w/ one hand for the duration...unsteadiness still prevails. :/ I wanted to work my legs this week but w/ no weights and TTM was a good dust bunny to revisit. I add the FW band or green stretchie to the floor exercises Cathe doesn't use any...this w/o is really easy to up the intensity if you wish. This was the perfect choice for me to work legs but still remain seated.
29-
1.6 Mile TM Walk: Zone 2 Cardio; Five Parks Yoga (25 min. Balanced Flow Yoga Class =14/25 min.); Five Parks Yoga (Zen Unwind: Seated Flow & Stretch ) We watched online church today...still feeling unsteady, but thought I could do something workout related. I feel the TM is better than an outdoor walk right now in case I need to stop quickly, but it went ok. The Balanced Flow Yoga Class was another story! I picked a bad choice of Erin's classes, as this one had lots of one legged balance work and I was falling all over the place!! So her Zen class has become an essential in my life at this point since it is a fantastic combo of stretch and mobility...a real gem! (LOVE!)
WEEK 4
30-
STS 2.0 Body Parts Back & Body Parts Bi's (Mish Mosh #2 =45 min.) Finisher of 2 sets of 10 U/O Grip Pull Downs @ 69#; Mady (SFLBPR) Yay, back to STS 2! Once again, I wasn't feeling well today and my HR was elevated throughout my workout (more than normal...at one point, it reached 152 during a weighted exercise!! Yikes!) Sometimes, I had to just rest till it came down before I started the next weighted exercise. So, this shorter premix was good in this situation. There are only 8 back exercises (1 band) and 10 bicep exercises so this would never work me hard enough on a good day, AND the back workout is fabulous (and my favorite) so I like to do that one in its’ entirety (plus my pull down additions) to really feel worked. So when I was done with the stretch, my HRM said I burned 406 cal....so ya, my HR was way out of whack!! Thinking about all these lingering symptoms, I can't help but think my thyroid has something to do with all this dizziness and "off" feeling. ?
31-
Julia Reppel (15 Min. Bedtime Mobility/Relaxing Stretches & Movements Before Bed) This is her most current stretch, but I think it's a good one to do at any time of day...I feel she has more relaxing stretches for bedtime. *What I noticed of her newer offerings, she only flashes the words on the screen to change sides; whereas during her older offerings, she used audio notifications when to change sides. I am not always looking at the screen and intend to stretch the "other" side when the beep sounds but then I see she's on to a new exercise. :/ Oh well, just need to look more often at screen, I guess. / I really got a lot accomplished today... not being able to chance holding babies while dizzy has its' advantages?? Ha