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09-28-22, 10:01 AM | |
Join Date: Jan 2008
Location: IL
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Just The Workouts~~OCTOBER, 2022~~*Everyone is Welcome!*~~
October, 2022
Continuing on with YT Tiff & Dan's SHRED II Program, yoga, speed walks or inserting other cardio. WEEK 4 (Cont'd) 26- 4.12 Mile Walk; Five Parks Yoga (Standing Head to Knee Peak Pose Yoga Class=53 min.) 27 - Rest Day 28 - Yvette (w/u); TxD Day 17 (30 Min. Shoulders & Triceps= 36 min.); Day 19 (12 Min. Intense Ab Workout=13 min.); Day 18 (30 Min. Squat & Lunge DB Workout =36 min.); Mady's (BPR) 29- Michelle Briehler (30 Min. Low Impact Cardio HiiT Workout/Knee Friendly/No Jumping/No Equipment); Kaleigh Cohen Strength (10 Min. Booty Boosting Glute Workout with Resistance Bands); Cathe P30 (Mobility); Mow Max (2 mile walk) 30- Yvette (w/u); Day 20 (30 Min. Push/Pull Workout with DB's/Chest & Back =36 min.); YT (45 Min. Yin Yoga "Super Spine" Class with Travis) 1 - Yvette Fit #201 (70 Min. Step/Tricep & BOSU Stations); Mady's (Stretches for Lower Back Pain Relief=SFLBPR) Loved this one! It uses both the step and BOSU. I am nursing a bad cold and used one riser and inserted bicep variations instead of her weight work since I still needed to work biceps this week. I used 12#-15# and did bicep curls, hammers, Zottman curls, sweepers, and used the resistance band for w-curls and regular curls. I love how I can make her workouts work for me and had a very fun workout...didn't know if I could hang tough for 70 min. and had to blow my nose at some points, but I made it! Stretched it out with Mady's stretch which really felt good today. 2 - YT Power Yoga EMPOWERED/Day 30=Travis; Mady's (BPR) Fantastic finale (except for the end)! Sweaty flow with nice challenges. Next time I do this one, I will start my floor stretches when he grabs the block to sit on (which I did today). I realize he had to have his finale "spiel" but no floor stretches? (Just one "knees in" stretch and that's it?!). I liked this one at lot for the flow though. Mady's stretch for MY finale! WEEK 5 3 - 1.50 Mile Walk; Day 21 (30 Min. BUILD & BURN Full Body Drop Set Home Workout =36 min.); Two Birds Yoga (15 Min. Easy Seated Vinyasa Flow) Listened to my body on my walk and just did a short one, as it seems my cough has gotten worse. Felt I could add on some weights and this was the perfect weight workout to do as I could lose one weight for each set, LOL. LB, abs/core, and UB are worked with the same format as past Drop Set workouts, using 2 DB's, 1 DB, and BW doing the same move. These "Dan-style" Drop Set workouts are growing on me and am enjoying them more and more! 4 - Sick 5 - Sick Mady's (SFLBR; BPR) 6 - Sick but feeling a little better. Yvette (w/u); Day 24 (30 Min. Chest, Shoulders, Triceps - Ultimate PUSH Workout=36 min.); Day 22 (5 Min. Lower Abs Challenge-Reverse Your Abs); Cathe P30 (Mobility--shortened version) Loved this PUSH workout! Format is :40/:10 with 16 chest, triceps, and shoulders, each exercise repeated 1x. Finisher of :20 each of twist chest press, DB p/u's, box dips, overhead press. I changed up dips with tricep k/b's or pull downs. Used 12's, 15's, 20, and 35#. Liked the ab workout too...great focus on lower abs. Felt so good to workout today!! Of course, no cardio will be in the near future for awhile. (Double) masking/gloves when around Mom...and of course, skipped this week with the babies. If DH & I hadn't tested negative for COVID, I'd be the first to guess this crap is just as bad!! 7 - Yvette (w/u); Day 25 (30 Min. HIGH VOLUME Glutes & Hamstrings =37 min.); Mady's (BPR) After Yvette's 9 min. cardio w/u, I was already tired! Couldn't imagine doing a full Yvette workout right now!! Great LB workout that kept up my HR (may be due to being sick, though). Format is :40/:20 and exercises to work glutes and hamstrings mostly. For the sit-n-stands, I did my Yvette exercise for these: laid over my BOSU into a 1/2 stand (bended at waist with straight legs). These are a lot easier on my knees! Finisher of hip thrust pulses, sumo squat pulses, glute bridge pulses and frog pump pulses. I used 15's, 20's, & 30# with usually from 12-20 reps depending on exercise. Lots of reps in this but a lot of exercises are using only one weight or no weight so it was doable. Still got my glutes worked good in this! 8 - Yvette (w/u); Day 23 (30 Min HiiT it Hard =36 min.); Day 26 (15 Min. Shredded Abs - 10 min.); Mady's (SFLBR) Format is :40/:20 with weighted exercises with a cardio effect and cardio exercises. I got thru this pretty well since it wasn't totally cardio but did have to blow my nose often! Finisher of bicycles, (fast) DB p/u's, and Devil Press which are burpees into a shoulder press. I never heard them referred to Devil Press! I liked this one even when not feeling my best. I stopped at the 10 min. mark during the abs when the whistling song came on. Nope, I'm done! I got enough core work in this week! 9 - Mow Max (3/4 of the yard) It is so dry out only some of my yard needed mowing and it provided me to get some cardio exercise in as well to see how I would fare on a walk. I also watered...even though my perennials are dying off, they still need water! My flowers in my pots still look fantastic!!! Just waiting for that first freeze and they will be done. I ended up going to Prompt Care since this virus has now turned into a sinus infection and knew I needed meds. Hopefully they will kick it to the curb! WEEK 6 10- Yvette Fit #207 (30 Min. TM/Jump Rope/Weights Circuits = 1.5 miles); 3 Yoga Classes that I Joni O'd =25 min. This Yvette was the PERFECT alternative to go outside to walk! It uses the treadmill, weights, (my cordless jump rope), and core in a circuit. She does running intervals (at a higher speed than I usually run! But you can do anything for a minute, right?), walking (but not at her long leg speed even for a minute, LOL), and with her TM intervals, it just flew by but allowed me some great cardio to get back into the groove. If I would've gone outside, I'm sure I would've pushed myself too hard and wouldn't have had the recovery options, not to mention---it was downright COLD and dreary this morning! Now it's sunny & beautiful, but I can't wait till the late mornings or afternoons to workout! The weight work worked biceps with 12#. I probably could've gone longer than 30 min., but I could always double it next time! I picked some yoga classes that just wasn't what I was wanting but with all the yoga "misses", they provided me a good stretch, LOL! In hindsight, I should've just stuck with my Mady-girl! 11- Rest Day 12- Yvette (w/u); Day 27 (30 Min. TB Unilateral Workout =36 min.); Yvette #207 (yes, AGAIN! 30 Min. TM/Jump Rope/Weights Circuit, sans w/u; equals 1.5 miles =29 min); Mady's (SFLBPR) I def concur with Dan, this workout is one of my favorites of his!! Format is :40/:20 working each arm/leg separately with 1 DB. I used 12 for snatches and D/L's but mostly 15 & 20# with an arrow to go heavier next time on a few. Had to make sure I included equal reps on each side in this one. For the single arm burpees in the finisher, I used both hands and my step (per usual). Usually I included 9-20 reps depending upon the exercise. Not any (?) direct tricep work, so I changed Yvette's workout up to include all tricep weight work instead of biceps. Love how I can make her workouts work for ME! Yvette's workout was so great to get in my walk/run with no dread, and this time I upped my running speeds and walking speeds. I still included 10 inclines. Love both these workouts so much!!! Ended with a 633 cal burn....Dan's workout = 300 cal burn. Gotta love it! 13- Yvette (w/u); Day 29 (5 Min. Intense Core Workout - Ab Slider Workout); TM (1.10 miles - intervals/inclines); Cathe P30 (Mobility); Mady (BPR); 1 Hour Yard Work Dan's ab workout was the hardest to date - loved it! All gliding work with discs or paper plates. Tough but so doable only being 5 min. I got a lot accomplished in the yard, cutting back some perennials that were ready to be cut back. I was dresssed warm with a hat - really windy, but I have to do this when it works for my schedule. 14- Yvette (w/u); Day 28 (30 Min. BUILD & BURN Full Body DB Drop Set Workout =36 min.); Bret Contreras (Erin's Intriguing Glute Exercises = 30 min.); https://www.youtube.com/watch?v=YMs7MmnZRBg; Mady's (BPR) Loved this Drop Set class, but format is contrary to what Dan says in the description. LB is worked first, core, then UB. I used 15's, 20's, & 25# with a format of :90/:30 using 2 DB's, 1 DB, & BW for each exercise. Finisher is RDL Pulses (I did 25# hip thrust pulses), Single Arm Snatches, & Burpee DL w/ DB's (I did Burpees with Bicep Curls). THE song came on briefly early on, so I had the volume down for a while)....wasn't too bad though - once it plays, it's over. :0) Erin's class was a butt kicker! Not a follow-along video - just 3-4 reps of each exercise are shown, then have to pause to complete. I mostly did 12 reps/2 sets of each exercise and used my heaviest FW band, my pink fabric band and Cathe's long blue band. I am in still in search of a heavier FW band!!!! LOVED the stability ball exercise at end...just have to make sure you are positioned just right to feel it in the glutes. This took me about 30 min. to complete. I think I should be sore tomorrow...I can see how effective this workout would be....just not sure how often I'd do it since it's not a follow-along video. Stretched out with Mady, as my lower back was really tight after this. Great workout!! - 497 cal 15- 1.88 Mile Walk outside; Five Parks Yoga (Shoulder & Neck Tension Release Yoga Class=30 min.); IT band & leg stretches Not sure it was a good idea to walk outside breathing in that cold air...and it was COLD when I went! I did receive some good endorphins being out there though, cause I was really pushing it, however, I got to coughing afterward. :/ By the afternoon it was a lot nicer/warmer, but I got things to do and can't wait around for a walk!! :0) No two showers for this girl!!/ I was just mildly sore in LB today--actually more sore in neck/upper back--(I think it was all the shoulder work in Dan's class), so it was Erin's class to the rescue. It did the trick! 16- Rest Day WEEK 7 17- TM (w/u = .6 miles); Day 30 (30 Min. EXTREME HiiT Cardio Workout|No Equipment =36 min.); My TM finisher (1 mile jogs, walks, inclines); Mady's (BPR) Dan's class/TM was a great alternative to a walk outside...format is :30/:00 with only 1 :30 break 1/2 way. Starts out with butt-kickin' higher impact moves, into standing/floor core exercises, plank variations, a few more core exercises, then standing cardio focusing on core. No "real" rests, so this one was a good challenge but doable since he mixes in the ab work. Finisher is Mt. Climbers, 1/2 burpees, & full burpees. I used my step and did all 1/2 burpees for the last exercise = 25 reps. Finished off with my TM finisher and Mady's stretch. 480 cal burn {My HRM said my HR got up to 172??? It must’ve been during my TM fun and seems super high (for me)...but all I know is, my HR was up for most of this workout}! Good stuff!! 18- Rest Day Hair/Dr. Appt 19- TM (w/u); Day 31 (30 Min. SUPERSET Full Body Workout w/ DB's =37 min.); TM (finisher of walking speeds/Inclines of 3, 9-15 = 1.7 miles total); Five Parks Yoga (Quick & Deep Stretch Relaxation Yoga Class =17 min.) Another FAVORITE class of Dan's! Format is :45 (supersets of either UB or LB back to back; :30 rest all the way thru to finisher). Similar to a PHA-style workout, usually 2 exercises and 10-20 reps - sometimes I did more reps since I was using lighter weights than Dan..loved it! Used 12 (snatches), 15's, 20, 22.5, 30# wts, & 15# KB for swings. My HR was up for most of this workout....love the cardio-effect weight workouts!!! (325 cal burn) Added on TM finisher...doing these TM w/u's and finishers, there is no dread and is a great alternative to walking outdoor even if short & sweet. Erin's class is always a great short stretch with supported bridge and has similar stretches to Mady's BPR. GREAT total body workout today!! 578 cal burn 20- my birthday! Yvette Fit #176 (60 Min. HiiT/BOSU/Boxing Combos); Mady's (SFLBR) I wanted a big calorie burner today for my birthday lunch later with a friend. This one never disappoints...I was really missing my BOSU and k/b workouts lately, so this was a fun revisit! I wore my 2# wrist weights for all and used 5's for the short shoulder segment at the end. Ankle weighted leg work is also included. No break until around the 40 min. mark - this one is superb for endurance work! Lots of balance work with the BOSU...love it! Stretched it out with Mady. 599 cal burn 21- 1.5 hours yard work (finished cutting back perennials and emptied pots). Watching babies in morning; visit to mom's in afternoon, so this was a full day. 22- TM (w/u .06/miles); Day 32 (30 Min. UB Workout GIANT SETS (Arms, Chest, Back, & Shoulders= 37 min.); TM (finisher .06/miles alternating speed walks with 12 incline walks =1.2 miles total); Cathe's P30 (Mobility - TS premix); 1.5 hrs Yard Work at DS' Another absolute favorite weight workout of Dan's! and it was BRUTAL! I have a note to get a thorough w/u including light weights as I noticed he really fries them right off the bat! Format is giant supersets of 4 exercises back to back working same muscle group for 2 sets w/ a :60 rest between blocks. I used 12's, 15's, and 56.5# for pulldowns in place of upright rows and changed up the good mornings with row variations. What an UB burner - no wonder Dan refers to this one as a "beast". Yep, I agree wholeheartedly! :0) My HR was way up for most of this workout...I think it had to do with the sequencing of the exercises cause I didn't even go that heavy!! Adding in the TM work was a great finisher. 557 cal burn 23- Rest Day WEEK 8 24- TM (w/u .06/mi); Day 34 (30 Min. SUPERSET Leg Workout w/ DB's = 37 min.); Day 33 (20 Min. Advanced Abs; The Ultimate Total Core Workout); TM (finisher 1.0 mi of inclines of 15; speed walks); Mady's (BPR) Great classes of Dan's! Format is :30 x 2; :30 rests - usually weighted exercise than the same BW exercise. I usually got anywhere from 12-20 reps depending on exercise. I used 15's, 20, 25, 30, & 32.5# - so a whole array! The Kneeling Glute Squeeze (looks like a kneeling cossack squat) is so good for individual butt cheek work - just have to remember to squeeze! Finisher of Goblet Squats, Goblet Sumo Squats & BW pulses of both for :30 each. As far as leg workouts go, I really enjoyed this one! The core exercises themselves were pretty easy - but with the format of :45/:15, it seemed more challenging. Done lying on back, then plank variations, then on back again for a few more. Nothing very taxing...I wouldn't term it the "ultimate core" workout! Today I used my JBL bluetooth headphones I received from DD/SIL for my birthday (with a little hint from my end!). OMG, does THAT make a difference and working out SO much more enjoyable--the clarity!!! 616 cal burn 25- Five Parks Yoga (Get Your Second Wind - Energy Boost Yoga Class) =28 min) Watching babies/groceries in the morning and being a really crappy rainy day in which I just wanted to sit on the couch and read in the afternoon(!), I forced myself to do this practice. The title is so true: I felt so energized but totally relaxed by the end. Love Erin! 26 - Yvette (w/u); Day 35 (30 Min. BUILD & BURN TOTAL BODY Workout w/ DB's (DROP SETS) =32 min. sans stretch); Day 36 (500 Rep Ab Challenge =12 min.); Mady's (BPR); 75 Min. Yard Work (blowing/raking) Format of Dan's Drop Set class is :30 trisets/:30 rests of LB, ab/core, & UB exercises using 2 weights, 1 weight, & BW. I used 25's# for LB, 15's# for UB, & 12# for snatches. Instead of upright rows and DB p/u’s in the finisher, I did 56.5# pull-downs with narrow & wide grips. My HR got up there with the heavier weights. The 500 Rep core workout was challenging, knowing I had to do 50 reps of each 10 exercises with minimal rest. It is all done lying on your back, so you'd think it'd be easier - NOT! And I cheated on a few... but that's ok, cause I got TONS of core work in today!/So many leaves came down with the wind/rain yesterday, and that was just the front yard that I got to. :/ 370 cal burn 27- 3.51 Mile Walk; Day 38 (30 min. BOULDER Shoulder and Delts Workout with DB's =37 min.); Stretches on my own I picked a great morning to get out there for a walk with little wind! Dressed perfectly layered, did a few jogging intervals and had a great 5K speed. I really liked Dan's Shoulder workout - it hits the shoulder from every angle with supersets of a :30/:30 format. For upright rows, I did 2 sets of 56.5# pull-downs with wide and narrow grips. I used 8's (lateral/front raises), 10's, 12's, & 15's for a couple exercises with anywhere from 10-16 reps. Finisher is w-press, lateral to front raises, alternating 90* press, and cuban press. Awesome shoulder workout and my shoulders complied pretty well; I think they are getting much stronger and I have even been noticing some nice definition lately. 623 cal burn 28- Yvette (w/u); Day 39 (30 Min. PYRAMID DB Leg Workout =36 min.); Day 40 (1000 Rep Ab Challenge =16 min.); TM Finisher (2.10 Miles -jogging, incline work, and speed walks); Dan's stretch This Pyramid w/o was such a creative & different puppy! Each exercise is completed for :20, :30, :40, :30, :20 with a :20 rest between rounds. You keep same poundage - just do more or less reps as time allows. Usually I did 8-10-13-10-8 reps for each pyramid. This one is easier to go heavier since most exercises are done with 1 weight. I used 20, 25, 27.50, 30, 32.50# and my topper in place of the yoga block. I put those plate-mates to work today! For the D/L's, I did hip thrusts with 32.5# DB instead. Finisher is various squat variations and lateral walks. Dan doesn't use any band, but for the 2nd set of lateral walks, I thought I'd try out my new Cathe heavy FW band...NOW we're talking! That thing worked great with the right resistance I need for lateral walks - yay! The Ab workout was a different kind of creativity, too! 25 exercises total - 4 exercises @ 25 reps each followed by 100 Mt. Climbers before going on to next set of exercises, so you end up finishing 1000 reps. I actually liked this one more than the 500 rep ab workout a few days ago - doing them in 25 increments, it seemed more doable and had less dread. I can easily do 500 Mt. Climbers and was thankful it wasn't Man Makers!! ;0) Finished with my TM 2 mile intervals. Fantastic Leg Workout today! 580 cal burn 29- Yvette (w/u); Day 41 (30 Min, Compound Total UB Workout =37 min.); P30 (Mobility); 1.45 Hrs Yard Work Format is 2 UB exercises for a set # of reps each on repeat for 2:30. I had to go my own pace a lot since Dan went really fast on a few sets. Sequence is Chest, Back, Abs/Core, Shoulders, Biceps/Triceps - repeat sequence but with diff exercises with a finisher of push Presses, Snatches, DB p/u's for 5 reps each on repeat. I used 12's and 15's and felt worked really well. Nice to have those core exercises to provide a rest from the weight work! 30- Rest Day 31- Yvette (w/u); Day 42 (30 Min. Build & Burn Full Body Workout =36 min.); TM 2 Mile Walk; Mady's (BPR); 30 min. Yard Work A great finale to a FANTASTIC program!! Working LB, Abs/Core, & UB with a :30 triset; :30 rest b/t trisets using 2 DB's, 1 DB, & BW. I used 12's, 15's, and (1) 25 = for the 1 DB exercise each time. It sailed by and provided a great burn for the total body. Finisher of thrusters, alt. snatch, and devil press. For DP, I did burpees using my step and picking up the weights into a press. Steady-state walk on the TM listening to the message from church yesterday, since I didn't get to hear it as I was helping in the nursery. This completes T&D's Shred & Shred II Programs....I thought they were really structured very well but I added in yoga/mobility and walks to extend the duration for my needs. This is one of the very few 3 month rotations that I had absolutely zero dread completing! Adding in walks in place of his cardio/HiiT was a great idea to get in my speed walks again that always provide positive results. The scale got down to my LONGGGG anticipated goal weight(!) and is hovering around the lower percentile. I feel strength and core improvements as well from all the BW exercises mostly and realized I don't need to go super heavy in order to see amazing results! My wrists complied for most of this rotation as my flare-ups were maintained with the warmer temps. AWESOME RESULTS for me as never seen in any recent rotation --just a great fit. Hoping they put out more programs!!! |
09-28-22, 11:17 AM | |
VF Supporter
Join Date: May 2002
Location: Connecticut
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October
1 - Lee Holden Qigong for Anxiety; Kassandra's 30 Minute Reclined Yin; night time walk around neighborhood; 7,249 steps. 2 - My own Pilates/PT routine with stability ball; GYM for an hour of recumbent and weight machines; 4,322 steps. 3 - Ellen's Peace, Love & Cardio; Charlotte's yoga class; 5,826 steps. 4 - The Body Electric Workout pecs, tris, bis, shoulders and abs; Kassandra's new 15 Minute Gentle Bedtime Yoga; 4,861 steps. 5 - Ellen's Walk Refresh and Yoga Mat Workout; Kassandra's Gentle Bedtime Yoga; 6,750 steps. 6 - Total rest day. 7 - Ellen's Quick Core Fusion and Standing Stretch; beach walk; 7,058 steps. 8 - Nothing formal; 5,346 steps. 9 - Short beach walk; GYM for 40 minutes recumbent and weight machines; slow flow/yin/yoga nidra workshop; 5,450 steps. 10 - Charlotte's yoga class; 4,551 steps. 11 - Fabulous 50s 15 minute fat burning walk; Body Electric Workout inners, outers, hamstrings, glutes and quads; 5,334 steps. 12 - Jane Fonda Firm & Burn - Old Time Funk; my own deep yin stretch; 6,738 steps. 13 - Kathy Smith Fat Burning Pilates for Abs; Kassandra Yin Yoga for Hips; 3,170 steps. 14 - KCM Start Here - Body Sculpting; Bird Restorative Yoga with Blocks; 2,747 steps. 15 - Short walk at beach; 6,438 steps. 16 - Nothing formal; 2,402 steps. 17 - Charlotte's yoga class; 4,870 steps. 18 - Nothing formal; 3,379 steps. 19 - KCM Start Here cardio workout; my own deep stretch; 6,590 steps. 20 - GYM for one hour recumbent bike and weight machines; Bird Yoga in Bed; 4,891 steps. 21 - Ellen's Dancing Barefoot; Kassandra Stretch & Relax Yoga (Nervous System Reset); 6,712 steps. 22 - Bird 15 Minute Pilates Workout; raking and garden cleanup; Bird Restorative Yoga for General Back Pain Relief; 5,382 steps. 23 - PT and stretch; GYM for 60 minutes recumbent bike and weight machines; my own yin practice with bolster; 4,473 steps. 24 - Charlotte's vinyasa class; 4,055 steps. 25 - GYM for 15/15/15/15 treadmill, recumbent bike, arc trainer and dumbbell arm workout; 4,457 steps. 26 - Nothing formal; 27 - A Kassandra morning yoga for back pain; Yin Yoga for Emotional Healing from Kassandra's A Year of Yoga plus body scan meditation; 3,932 steps. 28 - Ellen's Barre Arms; Bird Yoga in Bed; 3,880 steps. 29 - Retreat at the yoga studio - moving meditation, restorative yoga, yin yoga, guided meditations and yoga nidra; not many steps. 30 - Resting hurt leg; 3,434 steps. 31 - Short lunch walk; 4,918 steps. |
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