STS/LIS Undulating Rotation - Week 4 of 14
30.
LIS: Total Body - Upper Body Tri-sets. Not sure how I feel about this being back on the schedule in a few days.
december 2021…
1.
STS D17 M2 W2 - Legs. Awesome workout that took 57 minutes to complete because I kept stopping to mop the sweat off my face and catch my breath. I used my weighted vest for tri-sets 1 & 2. Tri-sets 3 has deadlifts which is when I removed my vest, must protect my back. Love. P.M.
Yv2: MYB
2.
LIS: Athletic Training + ZUMBA: Zumba Max 1. P.M.
Yv2: SS
3.
LIS: Total Body Upper Body Tri-sets - Upper Body Only Timesaver + Back/Biceps/Core Tri-set Premix (1x) + ZUMBA: Let’s Dance. The Upper Body Timesaver is 1x Chest/Shoulders/Triceps tri-sets only. Not sure why Cathe didn’t include a premix with all upperbody 1x through. The last time I did this rotation I did C/S/T premix the 1st day that Upper Body Tri-sets was on the schedule and B/B/Core the 2nd time Upper Body Tri-sets was on the schedule for the same week. I’m going to do that next time this is on the schedule twice in one week. P.M.
CRUNCH: Fat Burning Blast. Even managed to go outside and enjoy the 75 degree temps today!
4.
(S) Cathe’s Rockout Knockout. P.M.
2 loops around the lake - 1.5 miles
5.
LIS: Afterburn + Yv2: RIO. P.M.
YV2: SS
6.
rest day…
STS/LIS Undulating Rotation Week 5 of 14 - Recovery Week
7.
KRISTIN DOWELL: Hi/Lo Recharge + PERFECT FLOW: Mobility Basics Stretch Timesaver, 20mins
8.
ZUMBA: Crazy Country + STRETCH MAX: Band Stretch. I like KS Stretch & Flex better than Cathe’s band stretch. Throughout the day, I did
Yv2: WISI.
9.
ZUMBA: Super Cardio Dance Party + Cathe’s Total Body Stretching: Ball Workout #2.
10.
ZUMBA: Latin Burst (32mins) + Zumba Sentao (virgin, 36mins). Zumba Sentao is surprisingly good. The chair is used in creative ways. The chair is used for tricep dips, planks, push-ups, squats, lunges & some plyo jumps. As usual with Zumba, great music too.
11. Lots of fast moving and violent weather, tornado warnings & tornado sirens last night. Spent about 30 minutes in my basement riding out the worse of the winds, rain and lightning - only because the sirens were blaring, too. A tornado touched down 2 exits from me, unfortunately, and sadly, 1 person died and and a few homes were leveled. I hate when these weather conditions pop up at night, makes for a very long night. We have a great team of local weather forecasters that are great with live updates so I felt fine not going to the basement the 2nd time the sirens went off at 9:40 pm, although we were prepared to run to the basement if we had to. Lots of devastating losses especially in IL & KY.
ZUMBA: Global Burst + PERFECT FLOW: Strength & Flexibility, 20 mins. I stopped at the reverse planks, I should have just done a timesaver mix. P.M.
Yv2: RIO
12.
ZUMBA: Advanced. Bought new shoes yesterday to use for outdoor walking. My every day running errands kicks don’t have enough cushioning and stability for long walks. My workout shoes are for basement use only. Anyway bought the Nike Quest 4 running shoes. They felt great when i tried them on. Cute, too. Can’t wait to try them out.
13.
rest day…
STS/LIS Undulating Rotation - Week 6 of 14
14.
STS D1 M1 W1 - Chest, Shoulders & Biceps. Love!
15.
STS D6 M1 W2 - Legs, 46 mins + Total Body Stretching - Ball#1. Noon:
Yv2: SS. P.M.
Yv2: RIO
16.
(S) Cross Fire. Had to modify some due to lower body soreness . This has made me realize that I need to do some short plyo/jump training at least once a week. P.M.
Yv2: WI$I, 16mins
17.
Yv2: WI$I, 2nd half, 13mins + STS: D5 M1 W2 - Back & Triceps. I thought B&T would be too long, at 58mins, for 2 body parts, but I enjoyed every minute of it.
P.M.
Yv2: MYB
18.
(S) CL #148: Warrior Kickboxing. P.M.
Yv2: SS. I wanted to go for an outdoor walk but it was too cold. A damp cold, too. Ugh!
19.
(S) TOBY MASSENBURG: Afterburn. Awesome workout, I remember doing it once, a very long time ago. I’m going to add this to the rotation. Huge sweat factor. Hard, and fun, not as grueling as Cathe’s Afterburn (and who am I kidding, I’ve done Cathe’s Afterburn way too many times). Each block, of which there are 8, has three 40 second cardio/10 seconds rest rounds, 2 minutes of a weighted exercise that adds a variation after each 30 seconds and then 1 minute of a core exercise. Decent music too. Toby is so charming. P.M.
ZUMBA FITNESS: 20 Minute Express X 2 (virgin).
20.
rest day…. Covid booster.
STS/LIS Undulating Rotation - Week 7 of 14
21.
LIS: Total Body Trisets: Upper Body - Chest, Shoulders & Triceps Premix, 30 mins). I used lighter weights, really feeling that jab today. P.M.
ZUMBA FITNESS: Cardio Party. This was a lot of fun, 2009 workout, definitely more intense than the later Zumba workouts.
22.
STS D29 M3 W2 - Plyo Legs + Yv2: RIO (1st half). Flagged D29 as a fav, love that everything is slow and controlled. Sweaty fun! P.M.
YV2: RIO, 2nd half
23.
(S) XTRAIN: Hard Strikes + YV2: SS
24.
LIS: Upper Body Tri-sets - Back, Biceps & Core Premix + ZUMBA FITNESS: Sculpt & Tone. Another Zumba winner!
25.
Merry Christmas!!! (S) KATINA HUNTER: Interval Party
26.
LIS: Cardio Supersets + ZUMBA FITNESS: 20 Minute Express + Yv2: WISI
27.
Rest day…
STS/LIS Undulating Rotation - Week 8 of 14
28.
STS D22 M2 W4 - Chest, Shoulders & Triceps + ZUMBA: Let’s Dance. P.M.
Yv2: MYB
29.
STS D20 M2 W3 - Legs + ZUMBA: 30 Minute Burn (virgin) + KS: Stretch & Flex. Went to Aldi this morning because I wanted to pick up a Pedal Exerciser to use when watching tv. We shall see how this goes. Lol. I hope I don’t regret it. Taking it easy today, all my deep cleaning is wearing me out (and I’ve only touched 3 rooms so far). P.M.
Yv2: RIO
30.
(S) AMY DIXON; Breathless Body 4 - Going Strong + P30 Yoga Flow: Mobility Basics Strength Premix (10 mins). I’ve only done BB4 one other time. Nice alternative to a Cathe metabolic. 8 rounds, each round consists of 40 secs at level 1, 30 secs at level 2, three 15 second cardio rounds. After all 8 rounds, the 8 cardio rounds for 15 seconds each, then a core segment that is slow and controlled. Nice little sweat situation. Returned the Pedal Exerciser to Aldi. I liked it and I know I would use it but I didn’t need it. I have a stationary bike already, that I don’t use, and this would have taken up additional space that I didn’t want to give up and my 2022 goal is All About the Purge.
No new stuff, unless it’s a spin bike or something I really, really want that will enhance my workout experience. Also, went to TJ Maxx, surprised at how few people were in the store. Didn’t see anything that caught my eye. They have some new fitness equipment but I have everything already.
Stopped in at Target for cream cheese to make Buffalo Chicken Dip, but they only had the flavored cream cheese. Boo. Swung by the theatre on my way home and again, the parking lot was full like a marvel release pre-pandemic. I was going to see Spider Man but only if I could count the number of cars on one hand, lol. There were probably 200+ cars in the parking lot.
31. Last day of 2021!!!
STS D21 M2 W3 - Back & Biceps + ZUMBA: 20 Minute Express. Skipped the deadlifts in Back & Biceps because I prefer deadlifts as a lower body exercise. Between loads of laundry, I did
ZUMBA JTP: 20 Minute Express + Tracie Long Core Movement: Loosen Up, first 2 chapters, 10 mins). P.M.
Yv2: SS