Just The Workouts ~AUGUST 2021~*Everyone is Welcomed!*

[AnMrsDe]

August, 2021

This month continues with workouts that are non-taxing for my flare-up. Hoping to include more power yoga but taking it day to day with my joint issues and weight bearing exercises. Meditation daily unless mentioned otherwise. Focusing on cleaner eating too.


1 - Rest Day


2 - Jessica Smith Walk Strong 3 (Metabolic Conditioning; Cardio Sculpt (10 min.); Mady Morrison (Back Pain Relief Stretches); Yard Work at parents=45 min. Dust bunny with JS's workouts and was reminded of her creativity of moves that can be a lower back tweaking threat for me. Had to modify quite a bit. Oh well, at least I tried her again. Good thing I did a light workout today, as I cleaned my house, laundry, then cleaned my parents' condo (dusting & mopping floors), got a few groceries for them and did some yard work (trimmed a bush; pulled weeds) for them. I was so tired (still am on Tuesday!).
3 - KCM 30 MTF Super Sculpt (Drills & Band Premix=31 min.; Band & Box Premix=22 min.); Mady's (Back Pain Relief Stretches) After 2 cups of coffee, LOL, I felt motivated to workout and had a GREAT workout!! Loved these two premixes put together! I used 5's for the first boxing segment then 3's for the duration of the premixes. This was perfect with very little high impact moves sprinkled throughout and mostly low impact. There was maybe one plank variation but all the rest standing. No step is involved except for a couple moves that uses it but not for cardio purposes. LOVE the FW band segments in these two -- and they are different so not repetitive. The boxing is the same but they are so spaced apart it wasn't a repetitive issue for me. So happy to find a decent 53 min. workout on this that's mostly low impact and doesn't use the step for step-ups or jumping and still kept up my HR. Great calorie burn too.
4 - My own w/u; Olivia Lawson (40 min. No Jumping Cardio & Abs Workout//Calorie Killer//Lower Belly Burn =47 min. actually); Mady's (Back Pain Relief Stretches) This was a great calorie burner with no high impact or equipment and just a few BW exercises = plank variations mostly that I made into elbow planks & used my step. Format is :40/:10 intervals with 6 rounds of 4 exercises repeated twice so may be a little repetitive for some. Fabulous core & lower ab focus with mostly all standing work.
5 - YT 30 Min Yin Yoga "Lower Back' w/ Travis; Mady's (15 min. Full Body Stretch) I needed just a stretch day today...Travis's class was relaxing w/ music in the background but too many forward bends for my liking. At least it didn't include any iffy knee positions. Poses were held for 3 min. which was nice instead of the usual 4. Ends with hip twists and bolster under the knees during Shavasana. Added on Mady's Full Body stretch which was wonderful.
6 - Cathe Live #263 Metabolic Bootcamp; Mady's Back Pain Stretches This Live remains one of my favorite Metabolic workouts...could be b/c it's more intermediate but could also be made more advanced using heavier weights. Plus no cardio. So not sure why it's titled BC since usually BC workouts have cardio? It totally flies by for me and I kept the weights lighter - nothing above 12's. So on a few exercises where she uses heavier weights with no arm movements, I included some arms to make it a little more challenging that way. This one is shoulder intensive, so the moves I added were either biceps or triceps. Great workout!
7 - Olivia Lawson (10 Min. Inner Thigh Workout); Cathe Perfect 30 (Mobility); 15 min. yard work while DS mowed
8 - Rest Day


9 - YT Michelle Briehler (No Repeat Full Body Workout//Tone & Sculpt (30 min.); Michelle Briehler (20 Min HiiT Mini Trampoline Workout//At Home Fat Burning Cardio) ; Mady's Back Pain Relief Stretches Seeing this trainer on the GD this morning made me change up my plan! Loved this trainer!! She reminds me of Ilaria without the accent! Great form pointers and music is fine for background music. She had two backgrounders for her Full Body workout...noticed their form wasn't the best on p/u's mostly, but otherwise fine. Michelle's form is great. I really liked this total body workout - uses 8's and a mat and filmed outside in her back yard. The exercises were good for my limitations right now and worked me good with not too many BW exercises. Thought I'd try a rebounder workout which turned out to be a good find for me. Kept up pretty well and spiked my HR. I kept a hand on my bar at all times though...don't need a broken leg or arm at this point! Don't know how they jump so fast and keep their balance on that thing! Ended up with a big calorie burn and just enough to give me a great workout. There's lots of PiYo workouts on there so not sure how often I'll use her channel but this total body workout at least was good! Good YT find! (Helped clean at DD's condo)
10- Olivia Lawson 5000 Steps Calorie Melting Indoor Fast Walking Workout//Intense & Sweaty//Full Body Activation - 41 min. (Can we get a longer title?--jeesh!); Mady's Back Pain Relief Stretches, Michelle's Yin Yoga This was a great all standing (barefoot) session and done upstairs waiting for a delivery to arrive. I didn't have my HRM on so not sure how many calories I burned but I was very sweaty when done! (Helped clean at DD's condo)
11- Cathe Live #300 Metabolic 300=49 min.; Mady's Full Body Stretch//Gentle Routine for Flexibility, Relaxation & Stress Relief//30 Min.Yoga inspired (what is it with these long titles?). I just love the #300 class with all metabolic weight work until the very last 6 min. of a cardio finisher. This one always sails right by and is over before I know it. The format is 30 exercises for 10 reps each and doesn't seem so bad since if the exercise is done on both sides, it's only 5 reps per side. I kept the weights lighter but mostly matched Cathe; it's easier to go heavier with this class too. I loved this stretch of Mady's that was released 3 days ago....it's more thorough and covers all body parts. I had the time this morning awaiting the storm to subside. Then, my mom called and said to come over right away as she fell (her leg gave out for some reason) and then my dad fell trying to help her up! Luckily I was showered and mostly ready to stop what I was doing and hurry over. The paramedics came to help them up and they took it easy the rest of the day. I stayed around to make sure they were ok and got groceries for them. So very thankful they weren't hurt. Usually it's my dad that does the falling but today it was both! Sigh....aging parents are so hard!! (helped at parents most of the day)
12- Yvette Fit #69 30 Min. Moderate Impact Kickboxing; Cathe Perfect 30 (Mobility) Always a fun one when wanting something easier and good for adding on something else.
13- Rest Day (helped with parents all day starting at 7:45 a.m.! Too tired to w/o when done. Mom's leg is bad and hard for her to walk etc).
14- Mady's Back Pain Relief Stretches; Michelle's Yin Yoga (helped with parents all day but did fit this in).
15- Yvette Fit #104 60 Min. High/Low Cardio & Metabolic Weight Workout It felt so good to workout today!! Yvette's is a real shoulder burner - some of the exercises I switched up to triceps. This is the class that has that great stretch at the end - love it!//Had the day "off " to clean at DD's old condo, clean at my house & do laundry! Mom is getting around a lot better but still not 100% and has to take it slow with her leg which was diagnosed as a muscular issue. Thankful no fracture!


16- Heather Robertson Glow Up Challenge Day 4 UB Tone & Sculpt (47 min.); Heather 6 Pack Standing Abs (14 min.); Mady’s Back Pain Relief Stretches; 2.5 hours trimming plants and pulling weeds at DS’ condo This UB workout may be my favorite UB workout of Heather’s. It sails by and what a upper body fryer! Today I used 5’s (shoulder work at beginning) and 8’s and the last circuit I used 10’s which were very doable but 5’s for the around-the-worlds. It is metabolic since her pace is fast and my HR stays elevated with a good total cal burn. I added on her ab workout which seemed long to me and sort of repetitive with the same moves over and over. I think she has other standing ab workouts that I enjoy more. It was a great finisher though and it felt good to include some lower body moves with all that UB work. Mady’s stretch felt great for my lower back from all that standing work.//It was a beautiful day so thought I would finally get to those overgrown plants at DS’. It was almost therapeutic for me to do something other than take care of the parents. Then I drove around in my Miata for awhile to enjoy the sunshine and have some “me” time! It felt great, Jane!
17- Olivia Lawson 40 Min. Low Impact High Intensity Full Body Cardio Workout//No Jumping//Burn 300+ Calories; Mady's Back Pain Relief Stretches; 1 hour finishing trimming a bush over at DS’ place. I loved Olivia's workout!! It is very sneaky with the intensity that was mostly high but still everything low impact. Format is :40/:10, no equipment (although I added 2# weights for quite a few exercises), 4 circuits of 6 exercises in each circuit and repeated twice. The first 3 circuits are cardio/strength based and the last circuit is all ab work done on the floor. No significant stretch at the end. Some of the plank-type moves I switched up to ab work done on my back. Really a major sweatfest! Didn't quite make it to 300 calories, but it was close.
18- Rest Day Taking care of the parents all day and took them to an appt.
19- Olivia Lawson Inner Thigh Workout; Cathe Perfect 30 (Mobility); Mow Max/Yard Work 1.5 hours I took an Aleve before I mowed and put some inserts in my shoes which I think helped with the pain. DS was thrilled I got it done!
20- Mady’s Back Pain Relief Stretches Taking care of the parents all day. Exhausted.
21- Cathe Live #314 PHA Supersets (42 min); Mady’s Back Pain Relief Stretches I really enjoyed this Live. Like PHA workouts, it alternates UB & LB but in this, two different upper and 2 different lower exercises are done instead of one and each group is repeated so it doesn’t seem as repetitive as some of her other PHA’s. This one is more Metabolic since it moves at a quicker pace and uses lighter weights. The second grouping is easier to heavy up. I used 5’s, 10’s, 12’s, 15’s, and 20. I went heavier than Cathe on some exercises and lighter on some exercises. I would term this PHA more intermediate due to the weight selections and the shorter class. I loved it for those reasons alone when wanting to get in/out and lift lighter.
22- Cathe Boss Bands Total Body So, after I posted yesterday about not having my new Cathe’s, I went out to get the mail and they were sitting on my porch! Love the bands and the little carrying cases!! Anyone else going to use them as a makeup bag? Will get great use out of these. This workout was a little disappointing. In 57 min I burned a little over 200 calories??? I guess I shouldn’t focus on that BUT…I at least like to get sweaty if I’m working out for that long! And that was using my blue band for most of the exercises. And even then, sometimes it wasn’t enough. She kept saying this should be getting up your HR…um, nope mine’s at 114! I found during the glute bridge work, pulling on blue band with elbows on floor had more resistance than pulling on it close to shoes,etc. So I will need to play around with the resistance somewhat to make it more advanced. These will be a good recovery day workout, however, when my lower back and wrists will comply. Some of the moves irritated both. The stretch just seemed forced to use the bands…I just put it down and did the stretch without it. I will probably pick BW&B more often than this one…or some YT workouts?? If anyone comes across YT using the long bands, please post!!



23- Olivia Lawson (30 min. No Jumping Powerful Tabata//Fat Burning, Calorie Killer Intense Full Body HiiT @Home); Mady Morrison (Toned Legs, Thighs & Booty/Best Home Workout for Beginner/No Repeat & No Equipment/Day 2=27 min.); Mady Back Pain Relief Stretches One of Olivia's newest. Format is :20/:10 with 4 rounds and each exercise repeated 3x. Loved this one!! Usually I’m not a fan of tabata, but this one sailed right by. I think it was due to her fresh, new moves so it was really fun for me! She is just a rock star when it comes to fresh low impact stuff!! Sometimes I would start the move before the start buzzer (but that waned toward the end, as it was getting hard!). I wanted more of a stretch type workout that didn't have a lot of BW exercises and Mady's fit the bill even though it was easier and Pilates inspired. ;0) It has the same format as her stretches with just music and next move shown in corner even though the description is in German. I added on her stretch which is a 'given' anymore. Great cal burner, a sweatfest and feeling awesome!//Now off for my mammo appt. Joy. :/
24- Yvette Fit #134 (30 min. Upper Body Weights & Core Workout); (later) Five Parks Yoga (Yoga For Better Posture Class=26 min.); Michelle's Yin Yoga I had an early morning hair appt., so I could only fit in 30 min and this was a good class (minus the fact that there are no biceps) to fit my time frame. This is a weight and core only class, with 12 reps and heavier weights and stability ball is used for core work. I used lighter weights and 16 reps for each exercise. Like most of her weight & core workouts, it is up/down throughout the whole class. Only shoulders, triceps, and chest are worked. I noted to omit some of the shoulder exercises next time (too many as it is) and do biceps instead. Added on the stretches later in the day as I was feeling really stiff.
25- Cathe Boss Loops Glutes & Core Now we're talking! I LOVED this one, well all except the hydrants! I think the thing that sold me on this one is that I used my own fabric bands around my mid thighs mostly but did have to have it higher for some of the core work. I used my medium pink fabric band in place of her orange band (which has a higher resistance than her blue band!), and my heavy light green band in place of her green band so I definitely felt it more. I loved the standing work but I was a little surprised she doesn't include FW band walks?? Probably b/c the bands aren't heavy enough in resistance and too wide? I LOVE, LOVE how she incorporates mobility all the way throughout the workout!! Superman and Bird Dog had a totally different feel when done with the band! The floor work and core were fine and was over before my wrists complained too much. Also loved the warm up (a great one for lower body) that maybe will replace my X-10 w/u?? Loved the stretch in this too. I give Cathe an A- (using my band strengths) to make it work for me. I burned close to 300 for this one which made me "feel" better about it! The good thing I realized is my lower body is strong and I am needing to use heavier strengths of bands to feel it! <3 I just wish I had some heavier long bands to make the Total Body workout work for me. :/
26- Yvette Fit #133 (40 min. Cardio Boxing Combos w/ Weights); Mady's Back Pain Relief Stretches; Mow Max (40 min. instead of the 1.5 hours)! Humidity levels are ridiculous! Oh sure, now there's no 500 error and now it's working! Yvette's class was really fun with boxing combos with cardio bursts, light weight work and a few core exercises. For the weight work, she uses 8's and does all shoulders. I used 10's and did all bicep variations: curls, hammers, and W's. So I got those bi's in there this week anyhow! Great class when wanting a short, moderate cardio workout. Mow Max was a very short class as well, LOL!
27- Olivia Lawson (Energetic Walking Workout//2000 Steps in Less than 15 min.); Olivia (10 Min. Inner Thigh Workout); Cathe Perfect 30 (Mobility); Mady's Back Pain Relief Stretches Olivia's walking workout was a good warm up when wanting to move a bit before stretching. I used a lighter band than usual during Olivia's Inner Thigh workout (she doesn't use any but I like to) b/c I could still feel my booty DOMS from Cathe's Glutes workout 2 days ago!!! (It's been forever since I have been THAT sore in my lower body)!! Makes me appreciate it even more and shows that it makes all the difference with the band resistances.//So far so good on the 500 error...but I am typing on my new Mac! <3
28- Olivia Lawson (30 min. All Standing High Intensity Tabata HiiT Workout/Wrist Friendly=37 min. w/ stretch); PHA 3 (Extended Lying Stretch); Mady's Back Pain Relief Stretches Olivia's newest workout and it was TOUGH! And a lot of times she titles these as HiiT's when they really aren't but this one was for sure! A little too many lateral jumps for my liking but it's only for :20 so it was doable. She includes snowboards -
and no burpees - Yay! Format is :20/:10 with 3 circuits of 5 exercises repeated 2x (IIRC). Anyway, great short HiiT w/o to get in/out when it's so darn hot! Added on stretches which felt great. Great cal burn today too.
29- Rest Day


30- KCM Box Fit (Workout 2 Weights= 35 min.); Cathe Rev'd Up Rumble (Premix TS 4: Combos Only =26 min.); Michelle's Yin Yoga First time for this KCM premix and it was good! Mostly UB but maybe a couple LB thrown in. In place of her upright rows, I did pull-down variations. (I noticed my underarm flab is protruding more...time to get busy with pull-downs again)!! I wanted some fun k/b combos (ya, Box Fit ain't a choice!), so Cathe's RUR it was. Hadn't done this one since May 2019!!! I think it's mostly b/c I find it irritating how the camera man focuses on the crews' body parts so often. Ugh. Just like in XT. Makes me not want to do the workouts!!! :/
31- Yvette Fit #125 60 Min. - Killer Cardio/Strength/Core Workout; Mady's Back Pain Relief Stretch Holy cow, this one was hard! I loved it, though. Based on the 3-2-1 Method, I thought I can stop at the 30 min. mark if I need to, but Yvette is sneaky and the 30 min mark was in the middle of block 2 so I had to keep going, LOL. I used 5's, 10's, & 15's and my step for plank variations which were very doable for me. My hands cooperated with the double pads on top which help. I did the J.Jacks on the rebounder but pretty much everything else following Yvette. Loved to see those leg lifts sitting on the ball doing shoulder presses!!! Trick is to have feet wide and close to the ball but it is so much easier on one side for me! During the last block, I did hamstring roll-ins with hips raised minus the crunches...that was a nice finisher. Then, I must've heard Yvette wrong and thought we were to sit on the ball for more shoulder work. She stood doing wtd. shoulder exercises but I sat on ball and used 10#'s and to her 2 shoulder raises, I did the lifting of the leg again. Double bonus! Nice long stretch at end but she still doesn't hold them long enough for my liking and added on Mady's stretch. 516 cal burn!! LOVED IT and feeling very accomplished now!! Jane, thx for mentioning this one! Now I hope I don't feel like I could eat a horse!! ;0)


Side note: Foot is an issue now, I think the pain traveled down to my foot and is still painful to walk. I'm going to try foam rolling (gotta find me a roller!), and icing it. When will all these reactions go away?? The good news is by recording my calories on MFP, I managed to lose some COVID weight, so I am very thankful for that!!!