April, 2024
Continuing with YT Tiff & Dan's 6 Week Shred III Program, with Cathe and maybe other instructors mixed in, walks, yoga, and mobility so it may take me longer than 6 weeks. Dan is the man and I am loving working out with him!!
WEEK 5
1 -
Julia Reppel (12 Min. Mobility x Core Routine); T&D Day 17 (34 Min. UB HiiT Strength Workout [BW & DB's]); Mady (BPR) Format is :40/:20 and starts with BW cardio & strength work for 10 min. Then weighted shoulders, back work, & chest work. Finisher of AMRAP of p/u's, but I did 30 UH & 30 OH grip pulldowns instead. I liked this workout - includes a little cardio, abs and weight work in 34 min. And as Dan says in the comments, it's a good fat burner...I was 40 min. in the FB zone of my whole workout today.
Side note: Still sore from Sat. LB workout...mostly glutes and inner thighs...the exercises I chose over Dan's! haha
2 -
Julia Reppel (10 Min. Balancing & Stability Routine for Runners & Athletes); Michelle Briehler (25 Min. High Energy Cardio Kickbox/Fat Burn Workout); Five Parks Yoga (Hands Free/Wrist Free Yoga Class during a Solar Eclipse =23 min.) Dan's next workout was working back again, so I opted for a day or two in between. Julia's class had lots of great balance challenges...good stuff and I loved Michelle's k/b class as well! I wore my k/b gloves (she uses wrist weights) and is a fun, choreographed workout session...but you need to pay attention, as she constantly is changing it up with all kinds of moves! For this reason alone, it sailed by for me. Some high impact j.jacks and jumps but it's always good to do some high impact every so often for the bones. ;0) It felt good to have lots of sweaty fun! Erin's class is so good being all wrist friendly with no chats and with lots of 1/2 moons which I love...lots of balance challenges today, yay!
3 -
Michelle Briehler (35 Min. All Standing Cardio Abs Workout/No jumping, No lunges/Walk the Weight Off); Mady (SFLBPR) I had an early hair appt (but later than usual) so I did get in something. Good core focus done all standing. The last segment had good balance work./It was snow flurrying all day! Didn't stick but what a crappy day with cold winds blowing also. Next week should be better temps.
4 -
Julia Reppel (10 Min. Full Body Warm Up + Mobility); T&D Day 18 (34 Min. Back and Glute DB workout/Posterior Chain SUPERSETS); Cathe STS 2.0 (BP Back =23 min.); Mady (BPR) Dan's workout was so sweaty and my HR stayed up pretty much the whole workout! Ten Superset rounds :30/:30, each Superset repeated 2x with a 3 min. finisher of Sumo D/L's and RDL variations. I changed up the RDL's to weighted bridges and hip thrusts with a 60#BB. I skipped the last SS of RDL's. Lots of row variations and for the RDL's in the finisher, I did Sumo D/L's again and Hip Huggers (40#). Added on STS 2.0 Back and did all the exercises except the one arm rows and pendlay rows. Felt great to get some band work in again and I used my heavier bands doubled up and pull downs in place of the inverted rows and chin ups w/ 56.50#. Great back combo and 53 min. in FB zone; 444 cal burn
5 -
Julia Reppel (20 Min. Hip Opener Mobility - Unlock your Hips); Michelle Briehler (20 Min. Fat Burning Home Workout for Beginners/No Jumping Zone 2 Cardio) Julia's newest - good one and my hips felt great when done. I wasn't going to do much else after Julia's morning class, but later after reading 2lazy's review this morning of Michelle's workout, it sounded great for my mobility day (and it was!). Steady state, low impact, all standing core workout w/ wrist weights...it'd be a great standing core workout to do as a w/u or after a weight workout as a c/d. Bookmarked!
6 -
Julia Reppel (Day 4 OER BASE/5 Min. Full Body w/u); Cathe STS 2.0 Giant Sets (w/u only); T&D Day 19 (38 min. Full Body Strength Workout with DB's [Slow & Controlled]); IBX Running (Crush Calories in 20 Min. HiiT It Hard =1.5 miles); Cathe STS 2.0 (Mat Yoga) This was my favorite Full Body workout of Dan's! Slow, controlled moves that max out your time under tension...love the pace of this one. Sometimes I had to use lighter weights due to the slower pace but what a BURNER!! Format is :30/:15 and a :90 finisher of Squat/Front Raises (which was too taxing for my LBack...didn't even try those!). I did the squats with twist curls. Did the burpees/snatches using my step. I really liked most the exercises in this and get this...only sumo D/L's are the only D/L variation in this workout!! Maybe that's why I liked it so much!
Another IBX workout I loved!! There wasn't much of a w/u, so I was glad doing this one as a finisher and there are some higher running speeds in this one with :60 and some :30 intervals. I did mostly 3.8/4.0 as my lowest and 6.0/7.0 as my highest speeds....I can do anything for a minute!!!
Not too taxing but still a challenge for a finisher...I'm glad she includes some 20 min. workouts on her site for this reason!! 526 cal burn 57 min. in FB zone. I love days like this when I can get all the diff genres in during one workout session, LOL! (Mobility, weights, cardio, and yoga). <3
7 -
Rest Day
WEEK 6
8 -
Julia Reppel (7 min. Leg Day Warm Up/LB Warm Up); T&D Day 21 (37 min. DB Leg Workout [Pyramid Sets]; Michelle Goldstein (Yin Yoga); 3.21 Mile Walk; 30 Min. Yard Work (Skipped Day 20--drill HiiT workout). Oh wow, this was one TOUGH LEG day!! Totally LOVED the Pyramid style using lighter, medium, and heavy weights, with the :60/:45/:30 format, decreasing the reps as you increase the weights. So sometimes for the lighter weights, I did 23 reps which really added up! Today I felt energized and wore my 2# wrist weights and used mostly 15's, 20's, 25's, and 30's but did use 42.5# (+wrist wts) for the heavy set of sumo D/L's. It's been awhile since I lifted 46# for sumos (and still was pretty pathetic next to Dan's 60#!!). But I felt great and my grip is still good from STS 2.0 which I'm grateful. Awesome workout in every way!!!/Pretty nice out today, so I added on a walk and I was planning on a slower/shorter walk to just walk out the lactic acid after my leg workout. Ha, I was
energized and was a pretty decent speed walk. Felt great; and since I'm out there anyway, did the usual yard work. Ended with 835 cal burn when all said and done!
9 -
Michelle Briehler (20 Min. All Standing Cardio Abs/Waist & Thigh Slimming/Wrist Weights + Ankle Weights/No Jumping); Five Parks Yoga (Quick Escape 20 Min. Yoga Class); 90 Min. Mow Max/Yard Work/2 Mile Walk Another great all standing core workout using wrist weights and ankle weights. I could really feel my core being worked...according to my notes that I read later, I had done this w/o about a year ago and had the same thoughts. (Great standing core work with resistance using the added weight and about 3/4 in to the workout, there was some awful whistling music that was super annoying)! I must've really hated it then too, LOL. It reminded me of Dan's whistling song he used every so often in Shred I & II; thank God, he got rid of that song in III!!/Erin's class was short and to the point...too many forward folds for my taste so I was changing those up but the jungle scene is my favorite spot for her classes with all the jungle sounds to give them a zen feeling./Mow Max today!! I can't believe it needed mowing already so early in April! Beautiful day for it.
10-
Julia Reppel (Day 27 OER BASE/10 Min. UB CARs); My w/u of band and weights; T&D Day 22 (37 min. DB UB [Pyramid Sets]; 3.23 Mile Walk; Mady (15 min. Leg Stretch); 1.75 Hours Yard Work @ DS's condo Another FABULOUS Pyramid workout - I am LOVING these!! Same format as the LB one...the :30 rest times had to be paused between a few exercises today! The 1 Arm Rows using 20, 25, & 30# (+wrist weights) got really tough there, doing 15, 10, & 7 reps!! I really LOVED the alternating curl to press (working biceps & shoulders) which I see very rarely if ever…I think it was the way he had the DB turned. My UB is fried already plus pulling/spraying weeds (galore!), and cutting back rosebushes...yowsa!! But his tulips, daffodils and hyacinths are gorgeous. Too bad he doesn't appreciate them; but that's young guys for ya. :/ Another great day for a walk and today I added .02/mile and shaved off 4 min. from Monday's walk! I was going to wait until tomorrow to do his yard work and clean my house today but it's supposed to rain. I can always clean when it's raining outside. :0)
11-
Michelle Briehler (20 Min. Fat Burning Home Workout for Beginners/No Jumping Zone 2 Cardio); KCM Cardio Fit (All Cardio-Both Workouts; No DB's Premix =33 min.); Cathe Perfect 30 Mobility Michelle's workout is so great as an all standing cardio ab w/u and I used my k/b gloves for this and for KCM's workout as well. Love Cardio Fit Cardio...I missed this workout!! So much fun with the hi/lo and k/b combos with lots of core focus today. Cathe's Mobility to round it out with great mobility work./No rain yet but did get my house cleaned!
12-
Julia Reppel (20 Min. Hip Opener Mobility - Unlock Your Hips)
13-
2.61 Mile Walk; T&D Day 23 (37 Min. Full Body 1 DB [Supersets]); Mady (BPR) Beautiful morning for a walk! Dan's workout was a great unilateral workout and perfect done after my walk. It is split into 3 10 min. rounds of abs/core, lower body and upper body completing supersets throughout with :30 rests between with a finisher. I did change up the plank rows/push ups with chest presses, close grips, and 'pinkies in' flyes, but I cheated and used 2 DB's for the chest work! Otherwise, I used 1 DB and kept everything lighter as this is a great maintenance strength workout. This one has good music, esp. at the beginning. Once again, Dan's cat, Louie, makes another appearance--so cute.
14-
Rest Day
WEEK 7
15-
Julia Reppel (Day 4 #OER BASE/5 Min. Full Body Warm Up); T&D Day 24 (35 Min. TOTAL BODY DB Workout @ Home [No Repeats]; Julia Reppel (Day 12 #OER BASE/30 Min. Full Body Stretch Routine—UB/LB); 2.30 Mile Walk; 30 min. Yard Work Dan’s workout kicked my butt! Four rounds of UB and LB exercises with a finisher. With a :30/:15 format, the rests just don’t seem long enough but love the no repeats of exercises. I did use my Loaded BB for the row variations since it was right there. Also used 55# (25 +30 DB) for the sumo pulses. Lighter weights for everything else. I changed up the shrugs to hip huggers. Great workout./Such a beautiful day…been outside ever since my workout! I go inside every so often to check the laundry and bring my lunch outside, LOL. I also got my May rotation concocted.
16-
3.40 Mile Walk; Five Parks Yoga (45 min. For Your Legs & Feet Yoga Class =49 min.); Julia Reppel (15 Min. Hip Mobility Flow); Mady (SFLBPR) Allergies are killing me lately! No energy this morning so a slower paced walk today. Not a bad 5K time, however./Erin's class was an excellent leg/ankle strengthening class but I was hoping for more leg/ankle mobility-type stretches, I guess. A good flow; I inserted side plank on the forgotten side toward the end. Erin splices two classes together (thus the workout attire change). Rainstorm @ end makes for an awesome Shavasana! If I do this one again, I will probably do the 2nd 1/2 first (a strengthening flow) and the 1st 1/2 last (great leg stretches @ beginning; I used a stretchie band) and include the great Shavasana time. Added on some ankle/hip mobility w/ Julia and Mady's stretch....since the rainstorm cut short Erin's intended stretches at the end.
17-
Julia Reppel (7 Min. UB w/u + Mobility); my band w/u; (Skipped T&D Day 25 Cardio HiiT for now) T&D Day 26 (34 Min. DB CHEST & TRICEPS Workout @ Home [High Volume]; Day 27 (36 min. Progressive Leg Training); Mady (BPR); 90 Min. Mow Max/Yard Work/2 Mile Walk Dan's Ch&Tri workout is very high rep! Format is 3 sets with :40/:20//:30/:20//:20/:20 of same exercises with a p/u variation. For the last 3 p/u variations, I did 56.5# pulldowns w/ diff hand placements. I had a 21-11 rep range for each exercise so I couldn't go very heavy on this one! Chest/triceps were fried when done!/Thought I'd add on his next weight workout since it was LB. Format is :40/:20 with 9 leg exercises + pulsing variations of each exercise to really feel the burn + a finisher. Those suitcase squat pulses got tough with 20's! This workout sailed by though. Really a good one. Did Mady's stretch, took my kitty to the vet for his annual check-up then came home and mowed the lawn. Pooped! That wind outside really did me no favors...temps are dropping!
18-
Michelle Briehler (60 Min. Power Hour Standing Cardio Core & Floorwork/Get Ready to Sweat/Zone 2 FAT BURN); Mady (10 Min. Evening Stretch for Beginners); Mady (15 Min. SFLBPR) Michelle's workout is 30 Min. of standing cardio working core and uses 2# wrist weights, gliders, FW band (I used Cathe's heavy gray band), med ball (I used Cathe's), and fabric booty band (she uses the FW band). The same cardio segment is repeated for a total of 3x [this was better going into this not knowing this, which may have a dread doing this one again!]
But I loved the exercises and needed some much needed core work this week, so it was a perfect choice. Then she does the FW band segment standing work & floor work using the band and then gliding work. [I loved the hamstring work laying on my back, moving feet back & forth on gliders..never saw that exercise before!] Then a few exercises using med ball before a nice stretch. I did need to add extra stretching since my lower back was really tight from all the core work. This class really had lots of variety and seemed to sail by for me. I was in the FB zone for almost a full hour...she's right...it's a great sweaty FB workout! 377 cal; 59 min. in FB zone. Loved it!/Found lots of great bargains at Aldi's this week - mostly Spring yard items.
19-
Julia Reppel (25 Min. Full Body Mobility Workout/Low Impact/Beginner-Intermediate)
20-
Cathe STS 2.0 BP Back (w/u); T&D Day 28 (36 min. BUILD BACK & BICEPS @ Home +Abs (DB w/o); Cathe STS 2.0 (Mish Mosh #1 BP Back and BP Biceps; minus 1 arm rows =33 min.); Mady (BPR); 1.24 Mile Walk This was a fantastic combo! I loved Dan's workout! Format is :40/:20 with 3 blocks of 10 exercises working Biceps, Abs, & Back + Finisher. Love how abs are sandwiched b/t the weight workouts. Today my wrist was complying for the most part and could use a little heavier of weights + wrist weights...felt great to do Cross body curls and Reverse Curls with 15's (17's)...may try to up that to 20's next time. I LOVED the Circle Curls and Reverse Crunch + Leg Abduction exercises! These may be exclusive to Dan's workouts.
Added on Cathe's premix and was a great add-on for a little more weight/band work. I kept my wrist weights on and used my 50 & 40# bands doubled up as well as 56.50# pull downs for the pull ups/chin ups. I added on a short walk...I think it took me longer to get all my layers on than the actual walk itself did, LOL! Ugh, I thought I was done with the layers and this cold weather!/Great weight/ab combo today!!
21-
Rest Day
WEEK 8 - Final Week
22-
Julia Reppel (20 Min. Morning Mobility Routine); T&D Day 29 (34 min. Full Body DB Workout/Complete Workout); Mady (BPR) Julia's mobility routine was a great total body warm up. Dan's workout was AWESOME! May be my favorite Total Body Weight workout in this series. Format is eight exercises in each grouping (each exercise has a slow/controlled pace & a normal pace) with a :30/:15 format (sometimes I had to pause the rest times; just not enough rest, so this took me longer than 34 min.). But doing the slower pace and the normal pace really made the burn get in there good....sometimes I even had to slow the "normal" pace! This is a very thorough workout that works each muscle group (Legs; Chest; Back; Arms; & Shoulders). I wore my 2# wrist weights for all and I really felt the fatigue - esp. in the chest work after the pushups (and there was only 1 set of slow/normal paced p/u's!). I did change up the plank rows to Gorilla Rows but used way heavier weights than if I would've done the plank rows. Also used my loaded BB for the BO Rows, using both arms. Great workout all around; to make it better, though, I would've liked longer rest periods (as is my preference of most of his workouts that include :15 rests)!
23-
Julia Reppel (8 min. Full Body W/U/Dynamic Gym Warm Up + Mobility...); IBX Running (Perfect Walk for Weight Loss =39 min./2.5 Miles); Five Parks Yoga (30 Min. Deep Stretch Jungle Yoga Class) Rainy out today and Rachel's newest class was really great - a nice, steady state walk (nothing higher than 4.5 speed and 4.0 incline, so it was very doable. I kept it mostly at the highest speed range again for all the intervals). 349 cal burn (that surprised me it was so high!). Love Erin's stretch!/Handyman is here again...(naturally, once you start upgrading, it leads to other things wanted upgrading! Now it's the hall flooring). ;0)
24-
My 9 min. w/u; T&D Day 25 (36 Min. Full Body Killer Cardio HiiT Workout/No Equipment, SWEATY); Cathe Gloved Up & Sweaty (with weighted gloves/sans w/u =20 min.); Michelle Goldstein (Yin Yoga-12 min.); Later: 75 min. Yard Work/Mow Max/2 Mile Walk Thought I'd go back to Day 25 and try this cardio workout. Format is :45/:00 (no rests); non-stop cardio/ab exercises and wasn't too taxing...I kept up pretty well, doing the high impact on the rebounder but I did do the mogul jumps as is. This was really sweaty and pretty fun (since I hadn't done these type of drill workouts for awhile). The squat walks were very welcome, as they provided an easier exercise after tough ones in a row! Added on GU&S - been a minute since I did this one...I find it so fun! But today I opted not to repeat the final combo again like I usually do and had to cut short Michelle's stretch as well as I had to get in the shower! / Beautiful day for Mow Max...my grass was long!
25-
Five Parks Yoga (Wall Assisted Deep Stretch Yoga Class =70 min.) Wasn't feeling the best this morning, so I opted for some yoga. This was quite a different puppy! All poses were done next to a wall and Erin was very informative with her alignment cues, etc. It included strength, balance, core poses and inversions. She does handstand and headstand...I didn't chance any neck pain at this point in my life, LOL, so I did shoulder stand and plough. She ends with reclined butterfly pose and legs up the wall which felt great. Very cool class!
26-
Julia Reppel (12 Min. Upper Body Stretch & Recovery/Rest Day Mobility); (5 Min. Hip Mobility Routine)
27-
Julia Reppel (10 Min. Full Body Warm Up & Mobility--Best Prep for Your Workout); T&D Day 30 (37 min. HARDCORE HIIT WORKOUT - Bodyweight & DB Workout--No Repeat); Olivia Lawson (20 Min. Mobility & Stretch-Full Body Flow to Unwind & Relax) Julia's w/u was a tough one! Last workout of Dan's - woo hoo!! Great sweatfest finale with the Hardcore HiiT workout of 13 BW cardio exercises and 13 DB cardio exercises with 4 cardio exercises for a finisher with no rests. Format is :40/:20 (I was glad for those rests today!). He just
had to put Makers in there, though! :0) Olivia's mobility workout was ok...I think I will stick to Julia for that since some of Olivia's moves seemed a little iffy for my lower back and knees. I do like her for light cardio days, though.
FINISHED T&D's ROTATION - great, well thought out program...I am happy though I added in my cardio, yoga, and mobility, as this was just the right mixture to keep my body pain-free. I think I liked Shred III the best of all his programs...could be b/c he omits that stinkin' whistling song, haha, no I think I liked the exercises better or just maybe I'm more accustomed to his stuff now. At any rate, these Shreds are great maintenance programs and did the job of maintaining my strength gains from STS 2.0. I need to mention it also helped my stamina improve from all the BW/plank work, as STS 2.0 hardly touched on that.
28-
Rest Day
RECOVERY WEEK
29-
Olivia Lawson (40 Min. Walking Workout for Weight Loss w/ DB's-Full Body Calorie Killer); Mady (SFLBPR) This was a good low impact cardio option this morning. I wore weighted gloves and my UB got a good workout too. The only drawback with this one was the background...those vertical lines on my big screen were too much and I needed to look away often! I certainly don't need anything to provoke a vertigo attack!
30-
3.60 Mile Walk; 68 Min. Yard Work (Mow Max/2 mile walk); Michelle Goldstein (Yin Yoga) Early Hair Appt. and errands but later got out for a walk and the grass dried up to mow...gorgeous day!
Total April Minutes: 2,596
Most Used Instructors - (sometimes more than 1x/day)
Julia Reppel - 16
Tiff x Dan - 12
Mady Morrison - 11
Walks - 11; (31.59 miles)
Michelle Briehler - 6
Yard Work - 6; (518 min.)
Cathe - 5
Five Parks Yoga - 5
Michelle Goldstein - 3
IBX Running - 2
Olivia Lawson - 2
KCM - 1
Total Rest Days - 4
Active Rest Days - 3
Devotions - 30/30