June, 2023
Starting out with a loose 6 week STS 2.0 Low Impact Cardio Rotation on June 5, replacing the cardio with Walks and mobility/Yoga.
29- 4.87 Mile Walk; STS 2.0 (Mobility 2 =17 min.); STS 2.0 (Standing Abs: Core Plus Floor =16 min.); STS 2.0 (No Equipment Abs =10 min.); Mady (BPR)
30- Michelle Briehler (Full Body Compound Workout/IGNITE Day 8 =50 min.); Mady (BPR)
31- 4.51 Mile Walk; STS 2.0 Chair Yoga; Mady (BPR)
1 -
Perfect 30 Perfect Pump (Mish Mosh Premix: Upper & Lower Body =54 min.); STS 2.0 (Mat Yoga); Mady (BPR) Hard to beat this premix of a great total body workout! I liked Mat Yoga--no sun sals--hallelujah!
2 -
4.44 Mile Walk; STS 2 (Mobility 1); Mow Max (2.34 mile walk) I had 13,374 steps before noon!
3 -
Yvette Fit #246 (70 Min. BOSU Bootcamp; Ankle Weights); Mady (BPR) I don't know if it is the hotter temps but I had low energy today! First half had LOTS of burpees; uses BOSU for all; used 8's-12's# and my wrist weights and works mostly shoulders, legs, and core. Lots of balance work in second half balancing on BOSU with weight work--loved those exercises! In the second half, Y puts on ankle weights and does cardio with the BOSU - still too much impact for me so I didn't put on the ankle weights. This would be a good one to make into 2 30 min. classes when short on time (or short on energy)!
4-
Rest Day Helped DH trim a huge bush and helped clean out the garage
(1.5 Hours Misc. Functional Fitness)
STS 2.0 (6 Week Rotation--Loosely)
WEEK 1
5-
3.61 Mile Walk; Mady (SFLBPR) I like to start out the week with cardio after a rest day...great weather this week!
6-
STS 2.0 Super Sets Total Body; STS 2.0 Total Body Stretch Off to a GREAT start - LOVED this one!! Loved the 3 sets, 8 reps, pace, exercises (only had to switch up ONE exercise which is unheard of!), loved all the "new to me" exercise versions and went as heavy as I could but still had "up arrows" for next time. Did the D/L's but am going lighter and only BB to my knees; don't want to jinx my lower back happiness! I wore my 2# wrist weights and even went heavier than Cathe on a few which was a shocker! I don't usually use my BB but I'm going to start again and ordered some extra plates...might as well while Cathe still sells them and would be a one-time expense. I changed up the shrugs to hip huggers and I used my 25's for those, back rows and calves but will try my 30's next time. I am babying my shoulders so can't go real heavy for chest, but I was just thrilled there were no p/u's in this!!!! Also thrilled there is no "direct" shoulder work - just the finisher...
loved that! Music is not annoying, so that alone is a win for me!!/I liked TBStretch much better today, doing it after a weight session...I was really needing to stretch out each muscle group and wanted to double check the pausing - worked fine! I'll just need to always play this dvd downstairs...no biggie, as I usually do anyway. GREAT TB WORKOUT I THOROUGHLY ENJOYED but not sure how I will do this one as is (w/ a longer stretch) when I don't have 1.5 hours to work out!! May have to utilize those premixes!
7-
3.45 Mile Walk; STS 2.0 Standing Abs Metabolic Core W/u; STS 2.0 Mini Ball Abs; STS 2.0 Mat Yoga Woo hoo - another PR 5K time! Anything under 40 min. is a win for me...this time shaving off a whole minute! (I think I hoofed it faster thinking it was going to rain - alas, it never did; could drastically use it--my water bill is sky high. It felt great to swing my arms while walking trying to loosen the soreness from yesterday)! I really enjoy these ab workouts! Did them all barefoot today. They're not the most difficult but for me that = non-dread....it's so nice to do something other than crunches and planks.
8-
STS 2.0 Tri Sets Total Body; Mady (BPR) Another fantastic TB workout!!! Loved it as much as Super Sets. Loved the grouping of muscles worked...legs at beginning and not till the end....(gold!)...the 8 reps, the pace, only 2 sets, enough rest time to write down weights, but not too much time...a lot of times I couldn't stretch cause I was writing. Wore my 2# wrist weights and matched Cathe where I could. My lower back was grumpy this morning when I woke up, so here on out, I'm doing weighted glute bridges or glute thrusts in place of my lighter D/L's. Possibly would've been a good idea to take another recovery day until tomorrow, but I was too anxious to try this one, LOL. I used my 30's more in this workout than in the past 6 weeks! I love the idea of using something heavier for those close grip sumo squats but 50???!!!
I surprised myself using 15's for the tricep extensions but my overhead tricep ext. were scary (esp. one handed). Those biceps/legs at the end...oh my! The 15's got tough for the hammers and sweepers, not to mention those double tap lunges with 20's!!! Matched Cathe on those, but used 25# for the side lunges. AND...no p/u's again...woo hoo!!!! FANTASTIC workout but again rather long even though it sailed right by. Feeling very PUMPED when done!! Had to add on Mady's lower back "love" desperately!
9-
Julia Reppel (7 Min. Running Warm Up); 4.16 Mile Walk; Cathe P30 (Mobility); STS 2.0 (Foam Rolling Lower Body); STS 2.0 (Foam Rolling Upper Body) Thought maybe Julia's w/u would help me get going on my walk, but I never did find my speed today. It's ok...I'm still getting in a nice long walk. Cathe's Mobility is just a tough one to beat...I was missing it a lot. Doing the 'Trace the Rainbow' exercise, I was surprised how sore my pecs were! (Chest was one muscle group I did not heavy up on--*shrugs?* I guess it could be the "pinkie" variations during the chest flyes??)/Thought I'd try her foam rolling workouts...first time doing any type of foam rolling workout, so I don't know any difference b/t these type of workouts. I appreciated Cathe's form pointers and some hurt (IT band mostly), which I realize why I should be doing these! I loved the move lying lengthwise with your whole torso on the roller...that felt great. I thought I could use a little more for the tricep area, though...next time I can add sitting on my feet with outstretched arms with my tricep area on the roller, going back and forth to see if that helps that area. I don't remember, maybe Cathe includes that move? Thx to the GD discussion that Katami has a rolling workout included in his set that I might try to see how they compare now that I have a roller!! Overall, I thought Cathe did a good job but like I said, it was my first foray with foam rolling (other than when I rolled my foot for PF and had a very different roller).
10-
Five Parks Yoga (Vin & Yin Fusion Yoga Class =60 min.) Loved this class and this is where it's at for me - sneaking in the Yin Poses throughout the practice! Felt divine adding in balance, breathing, floating pigeon, tree, supported bridge, etc. Very rewarding class at the end of my week!
11-
Rest Day
Random thoughts re: STS 2.0 after my first week: I loved the total body workouts I've tried so far and very glad to add them to my collection!! I think 2 TB workouts are plenty in my week with cardio & recovery mixed in...my body is feeling pretty good at the end of the week (& after a 60 min. yoga class)! During the summer months, I can do these long workouts but things may need to be changed up during the fall & winter months with less workout time. And I thought I usually include this many recovery add-ons in my week, but maybe I should be adding more!
WEEK 2
12-
4.24 Mile Walk; STS 2.0 Mobility 1; Mady (SFLBPR) Another fantastic day! What's with this cooler weather? But, supposed to change in a couple days.
13-
STS 2.0 Active Recovery as a w/u; STS 2.0 Giant Sets; STS 2.0 Abs & Core (Standing Abs Core + Floor); Mady (BPR) I like AR done as a warm-up...great functional fitness workout... love those gorilla moves BUT when she speeds them up, I don't stand up b/t them...makes me dizzy; I just stay low and start the next one! Giant Sets was such a sweat fest!! This one had me humbled with the 10 reps to still keep it heavy. No rest times in this hardly....lots of scurrying around to get right weights, sip water, write down weights, etc.!! Much different rests than the other two TB workouts but this one had more of a cardio effect for me. I matched Cathe on quite a few poundages and with my 2# wrist weights, went an inkling heavier on some! Soooo glad I bought more BB plates cause I sure used them today!!! Used 12's-60# (ran out of barbell bar to add on those 2.5# plates, but all's good since I did, after all, still have on my wrist weights, LOL. I still have the Les Mills BB). No issues with the hip thrusts...I had my BB loaded with 60#, thick pillow next to me to put behind my back and used my step. Hardest thing for me was hoisting that BB onto my lap, LOL. Loved the idea that we could rest our foot onto opposite knee for the unilateral thrusts...I thought we had to just hold the leg up into mid air!! Glad of that!
This total body workout seemed the longest to me and a little tedious but was super happy when she changed to the 8 rep counts. VERY GOOD fat burner and major sweat fest! My calorie burn was really high with a high fat burn...another winner!
14-
3.69 Mile Walk; Mady (BPR) Great speed today although no PR...my HRM stated 168 as my highest HR. This route has lots of hills, including the 90% one past the lake, so that's probably why and why no PR! Overcast and cloudy mostly today. This month has been really different in the little yard work needed other than watering./Bought a new mattress today - woo hoo....lower back pain, be gone!
15-
STS 2.0 Upper Body 1; KCM Power Splits (Power Upper - no finishers =21 min.); Five Parks Yoga (Quick & Deep Stretch Relaxation Yoga Class =17 min.) OK...found a "thorn" among the roses! I found UB 1 more annoying than enjoyable...waaay too much talking/explaining and too many toys! Of course, if I didn't have this many choices, it maybe would've been more enjoyable, LOL. Plus the fact that I didn't go as heavy as Cathe, I didn't really feel that I got as great as w/o as I would've liked. Used the door attachment for the band exercises but did also use my JS stability bar for pull-ups which worked way better to get more out of them. And every time I use the door attachment, it seems my lower back complains...(could be my form is off or not knowing where to position the attachment). So a lot of times, I did more reps to accommodate the fact that I
could; and also to cut down on the rest time (hey, no problems having enough time writing down my weights in this one, LOL). Another complaint (in all the workouts, though, is that the # of reps are not written in the UG or flashed on the screen, ugh). Only having 1 set of p/u's is tolerable, haha, but maybe this one will grow on me more when I get all the positioning/poundages to match up...that is, if I ever do this one again!
I feel there are a lot more UB workouts I like/find more challenging/enjoyable/simpler in format in her collection and in Live. Adding on KCM's 21 min. premix was a much needed finisher for me...those quick premixes are great for this. Loved Erin's stretch...not sure I've done this one before but it felt divine for stretching the UB....has my fav tricep stretch...in child's pose, doing prayer with elbows by your head...don't see that much anymore....wonderful! Supported bridge and spinal twists...can't get much better than that in a short stretch!
16-
4.38 Mile Walk; Julia Reppel (25 Min. Spinal Mobility Flow/Back Pain Stretches...); Mady (SFLBPR) Great walk and really hoofed it; great time all around. Julia's stretch includes the 'Trace the Rainbow' move for the shoulders. A good one.
17-
STS 2.0 Lower Body 1; STS 2.0 Abs & Core (No Equipment Abs); STS 2.0 Total Body Stretch; Mady (BPR) LOVED LB1!! Great workout and could go heavy with the pace and low # of reps and had "up arrows" everywhere! (Too bad I don't have a heavier weight for some). She does 8 and sometimes 10 reps...you never know! (I wish the rep count was mentioned in the UG). I used my 60# BB for the weighted glutes (which I changed up from D/L's), hip thrusts and calves. On those last sets of calves, my grip on the BB was really getting bad...yikes! I loved the side lunges & close grip sumos (2 of my fav LB moves) and liked the stab. ball hamstring/quad finishers at the end. Am I the only one who added on another set of the quad leg lifts while she was getting ready for the stretch??
I'm surprised Cathe didn't do more sets of those...of course, I wasn't pressing down on my ball making the intensity any greater, either, LOL! All in all, a FABULOUS lower body workout I really enjoyed (a lot more than UB1 and felt worked a lot more!!!). Gotta love so much glute work (and changing the D/L's to weighted bridges added even more!).
18-
Rest Day
WEEK 3
19-
4.27 Mile Walk; Mow Max (3+ mile walk/misc. yard work); Mady (10 Min. Post Running Stretch; SFLBPR) Man, the yard was so dry and dusty, I thought I had to put on my mask out there! EEK! Jeesh, we need rain!!! But not mowing for a couple weeks, it needed it. Great walks/steps...had 12,000+ steps by 11:30 but the rest of the day was mostly sitting on my patio reading, LOL.
20-
STS 2.0 Active Recovery as a w/u; STS 2.0 Upper Body 2; STS 2.0 Foam Rolling UB I really like doing the AR workout as a warm up. I liked UB2 w/ my mods!! It seemed there wasn't 'option overkill' like in UB1 (and more BB friendly options which I think had an impact with my wrist issue). For the first 3 exercises, I used DB's instead and for the banded lat pull down, I found my seated pull downs with my Weider machine more challenging with 44# but will raise the poundage next time. If your band tension isn't correct, it really makes a difference being challenged. (These exercises will probably take a few tries to get the right tension). I got a whole 5 reps in with 20# DB's for the close grip bench presses then back to 15's...progress! I liked the BB for that move a lot as a change up and didn't feel my wrist was compromised too much...I think I could go a little heavier with those too, as I was only using 34#. Dips were changed to skull crushers but I loved the banded kickbacks with the door attachment at my ankles...I think I had the attachment up too high for that exercise during previous workouts before I started this rotation. Started out with 15's for the biceps but had to drop to 12's...the BB 21's reminded me of Sagi's Force Set in the Arms workout. :0) I like how 2# wrist weights and plate mates add just the right amount in these workouts to take the poundages up a little but not too much, LOL. Stretched it out with the foam roller.
21-
4.81 Mile Walk; STS 2.0 Mobility 2; Katami's Foam Roller Workout (15/30 min.) Great walk while still cool this morning and visited 3 neighborhoods today...not many hills...just the one 90% hill past the lake and it was nice! I tried Katami's roller workout...it is 30 min.; total body stretches alternating upper and lower; no chapter points so have to FF to get to the designated body part you want. It'd be good if wanting total body focus but just wanting upper or lower body done at once, you have to FF. My focus was on Upper Body today (a little sore!)...I did like how he stretches the triceps. Probably won't do this one often due to non chaptering. Also, I'm still learning the techniques, so I'll stick with Cathe unless I find something better on YT. Anyone know any good foam roller workouts?
22-
Yvette (w/u); STS 2.0 Lower Body 2; LB 2 Bonus; YT Juice & Toya 10 Min. Full Body Foam Roller Session; Mady (BPR) Another great LB workout! Love that there's goblet squats! I did hip thrusts w/ the BB in place of D/L's...love the hip thrusts done now with the BB! It makes it so much easier than hoisting 2 DB's into your lap!!! For the BB Plie Squats (which I can never hold the BB under my chin at that angle due to my wrists, I held one DB and followed Jen with Sumo Squats with 32.5# (so 36.50# w/ my wrist weights).
Side note: I have 40# DB's on the way and to be delivered next week!! I'm glad I didn't order 35's since I can get there with plate mates and wrist weights. :0) Prob will never be able to hold them both at the same time but at least maybe hold 1 40#er for sumos, etc. etc. How happy was I she does 4 instead of 3 sets of glute bridges?? :0) I used my 55# BB (w/ up arrows) and kept wondering why Cathe goes so light on those (35#?). In fact, the whole workout she was using lighter weights than normal (for her)? I did pretty good (for my wrists)...I used 10's for the wall squats, but for all the other exercises, it was 25# and up. (Possibly that extra w/u helped???). Not sure how often I'll do the Bonus exercises...it made the workout seem really long. I really liked the hinged hip abduction with the blue band and stability ball....I kept wondering how does Cathe open her legs so wide?? Figured out she had the band higher on her legs than I did! I quickly raised it up higher, LOL. If I remember, I can add on this exercise after the main workout...no dvd needed./I googled foam roller workouts on YT so I tried J&T. I really liked it, although not sure why they titled it full body when it had maybe 1? upper body stretch...all the rest were LB which I was glad! Felt good on my quads and hamstrings although it got a little long being on my wrists. I liked them as instructors though. Needed to add on Mady to feel totally stretched. Great LB workout today!/Walked off the DOMS, hopefully, doing some shopping for a summer bedspread for our new bed. Slept GREAT, btw, yay! (Maybe that's why I felt so strong today?) ;0) I think it'll be a good purchase for both DH & me!
23-
4.16 Mile Walk; STS 2.0 Mat Yoga; STS 2.0 Chair Yoga The humidity was noticeable today and at the end of the week, I was feeling a bit fatigued. Lifting is definitely helping with that feeling. :0)
24-
STS 2.0 Standing Abs Metabolic Core w/u; STS 2.0 Super Sets; STS 2.0 TB Stretch I was going to do another Yvette w/u but thought I would do the abs as a w/u since I was going to add them on at the end anyway. Loved it done as a w/u and shaved off an extra 10+min. I loved SS again and I made it a point to go heavier on at least 1 set of the UB exercises in which I accomplished (minus the lateral raise finishers at the end). It seems the 8 reps in 1 set out of 3 are very doable to eek out with heavier weights. Maybe next time, I'll make it 2 sets. :0) The LB sets with the BB were all increased due to my additional plates. I stayed the same as last time on the DB LB exercises. The extra form pointers re: the lat raises were really annoying this time around! But overall, I really like this workout a lot...just not sure I want to workout for 1.5+ hours each time but I was adding on core and an extra stretch. TB stretch did seem long today...maybe I'll shorten it to just the floor exercises and omit the standing work.
25-
Five Parks Yoga (Intense Flow w/ No Planks or Chats - Wrist Free Yoga =49 min.) I like to do this class every so often since it is intense with the holding postures, has challenging balance work on one leg, and a tough core segment that is never ending. Love it for its' wrist-friendly work but still providing lots of heat during the practice. The core segment esp. seemed easier today...prob due to getting stronger everywhere. :0)
WEEK 4
26-
4.63 Mile Walk; Julia Reppel (12 Min. Functional Core Workout); Julia Reppel (15 Min Evening Stretch & Mobility Session) Cooler weather made for a very pleasant walk. I saw a gal today who actually walks as fast as me...almost asked her if she ever would like a walking buddy; I think we could motivate each other to walk even faster. But I chickened out...I had never seen her before on my walks so maybe she is visiting someone./Love Julia's core and stretches as they always include mobility...getting 2 benefits for the price of 1! Cool!
27-
STS 2.0 Mini Ball Abs; STS 2.0 Body Parts Chest + Bonus Chest; Mady (Stretches for Neck, Shoulders, & UB Pain Relief) So nice to move onto the body parts workouts...Loved Chest! I kept the weights light at the beginning but during the close grip bench presses and by the end of the bonus chest, I was using my 20's. That's unheard of: 22#’s (w/ wrist weights) and really good for me and my shoulder issues! Loved the unilateral bench press and found I can do several reps before needing to drop down in weight. The incline chest flyes got tough with all the pauses. I did have to rewind until I got the door attachment where needed for chest flyes and found the band exercises a good alternative on days I can't hoist those heavy DB's up...I still need to play around with the tension of the band though, it seemed a bit light with the band they use. Only 1 segment of p/u's instead of 21, haha!! Yes!!! And I utilized the orange fabric band like Jen. The bonus is only 6 min., so who can't add on 6 min.?? ETA: this bonus may be longer...I think I miscalculated the total exercises...don't know why they don't include the times! :/ Loved all the exercises: Drop Sets, Flyes with hips/leg raised and Bench press w/ hips raised....all good! Brenda is MIA in this workout. After doing so many of these workouts, I think Kristin is a fabulous newbie and fits right in with her beautiful smile, form and fitness level. A true Cathlete! Looking forward to doing these body parts...Don't usually like body parts on different days but giving it my all today proved I can focus on each rep and upping my weights without working other body parts to make me fatigued sooner. Love it!!
28-
Yvette Fit #79 (35 Min. FUN Low Impact Cardio Kickboxing); Five Parks Yoga (Quick & Deep Stretch Relaxation Yoga Class =17 min.); Mady (BPR) The air quality is the worst it's been so far and they are telling ppl to stay indoors if possible, so I opted for a Yvette class today instead of a walk. It was great to revisit this one to get my k/b fix and great core work...I wore my 1# gloves today instead of my wrist weights. I repeated Erin's class cause it's just so good and I looked thru my notes and to see if I had done this one before and I had last October. I need to bookmark it! Great stretch all around.
29-
STS 2.0 Standing Abs Core + Floor; STS 2.0 Body Parts Legs + Bonus Legs; Mady (BPR) Another great workout in Legs!! I matched Cathe on quite a few exercises and I got to try out my 40# DB for the close grip sumos! <3 I'm glad I purchased them since holding one was doable for those. I replaced the D/L's with weighted bridges w/ the BB with different feet positions and more reps. Loved the squats using the fabric band but may need to try the blue band next time; loved all the exercises that included a band. The Side Slide Lunges w/ gliders really got in those inner thighs good. There are 3 sets of barbell hip thrusts which I loved and had my BB at 55# which was good for me today. Calves in a box consists of calf raises done in different directions to form a box with 96 total. I added on the Legs bonus which are hamstring hip hinges (using the topper and 1 20# DB and doing a standing hamstring hinge)...I thought they would bother my lower back, but so far so good and I actually really liked those. There's some FW band walking (FW Ladders) and pizza presses with the fabric loop...I thought the bonus was a good finisher but definitely not killer. Great leg workout today and starting with the ab segment, I'm always glad it's already done when I'm at the end of my workout so just adding a stretch is nice!
30-
4.03 Mile Walk; 30 Min. Yard Work; Julia Reppel (15 Min. Spinal Mobility Routine/Back Pain Relief Stretches); Julia Reppel (10 Min. Hip Opener Mobility - Unlock Your Hips); Mady (SFLBPR) The first day I really noticed the humidity on my walk...pretty good and very rare being the last day of June! Thankfully it rained yesterday (storms) and today, so there was lots of sticks & debris down to be picked up. It looked like I just got out of the shower after my walk and yard work! But I really noticed the soreness of my lower body (hamstrings mostly) while stooping picking up stuff. I really enjoy Julia's mobility stretches...she really has a way to hit on the mobility focus while stretching the muscles as well. I noticed I worked my core everyday this week(!); (I should say
directly worked, since I work them during her strength workouts too), so I took today off. :0)