Hardcore Fitness Maniacs for June 2023

I am checking in really quick, going to my mom's for lunch and then I will be cutting her grass. Love being home!!! :)

This morning I did RAW Intervals 6 and had a great workout. This was fun, I really enjoyed it.

Tabata style - 30 seconds on/10 seconds off X6. Uses the step and I used 2 risers. Kelly and Katie use 4 risers, or maybe 5. Crazy coo coo. They also use 5# dumbbells. I dropped to 3# at times.

Tabata 1
Step Knee
Punch Drills - 5's (1 set); 3's for the rest

Tabata 2
Jump Up onto Step
Shoulder Press/Triceps Ext: 5's (3 sets); 3's (3 sets)

Tabata 3
Jump Up w/Let out (one side at a time)
Scap Squeeze/Hammers: 5's
(last 2 sets was one with all bi's then one with all scaps. I only did bi work as my upper back gets knot doing scap squeeze. However, I did do four sets of the combo)

Tabata 4
Run Up on Step
Hooks/Ups/Both - 5's

Fun stuff!! Workout was 45 minutes, burned 322 calories, did 2409 steps and HR was 125/158.

Great job with your workouts this weekend! It was beautiful here, my DH and I did a lot of outside work.
 
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Took the next couple days off. Having beautiful weather but we need rain badly. I planned to clean windows and screens today but we have cottonwood trees in the neighborhood and the damn cotton is still blowing around and it clings to the window and door screens. So much for that. I thought it would be done by now, but with lack of rain, its still blowing around. It looks like we have snow on the ground. Maybe next weekend.

I did STS Giant Sets. I liked it much better this time. I cut out the long breaks and I enjoyed it more. Will take a walk later. I am enjoying buying sitting outside and eating lunch and getting some reading in. So many things that I should be doing.

Good workout Debbie! Enjoy your time with your mom.
 
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Today I did STS 2.0 Lower Body #2, 53 minutes, 144 calories, heart rate 108/144. I was glad when I realized the last two pages I had that said lower body 2 on them were the bonuses. Not used in the original workout. I was dreading the push dips, step ups etc.. I will save those for later maybe. I finished with 2.0 chair stretch 21 minutes, 39 calories. Total time 74 minutes, 183 calories. We had a nice time with family yesterday for dinner. I ate too much and my granddaughter made a neopolitan cake and we had my husbands German chocolate cake. I had both. My scale and app didn't tell me I was gaining fat yet :p I am not worried. Today is back to normal, but with me trying to add healthy extra calories. The grandon's put up my sun shade on the patio which keeps the patio cooler and also gives me privacy when I want to sit out on the patio.

STS 2.0 Lower Body #2
Goblet squats 1 (I used a kettlebell) 35#, 10 reps
Goblet squats 2 35# 10 reps
squats #1 25# dbs 10 reps
squats #2 25# dbs 10 reps
dumbbell deadlift 1 25# dbs 10 reps
dumbbell deadlift 2 25# dbs 10 reps
dumbbell deadlift #3 25# dbs 10 reps
barbell plie squat 1 or option dumbbell ( I used a 35# kettlebell) 8 reps
barbell plie squat 2 35# kettlebell done at 1 1/2 8 reps
barbell plie squat 3 35# kettlebell super slow 8 reps
barbell plie squat 4 35# kettlebell down up slow 8 reps
drop shift side lunges 1 20# 8 reps
drop shift side lunges 2 3 shifts 20# 8 reps
step over front lunge R/L 1 20# db 10 reps
step over front lunge RL 2 20# 10 reps
glute bridge 1 30# 12 reps
glute bridge 2 thrusts 30# 12 reps
glute bridge 3 30# 12 reps
glute bridge 4 thrusts 30# 12 reps
dumbbell calf raise 1 20# dbs 20 reps
dumbbell calf raise 2 with toe plates 20# dbs 20 reps
dumbbell one leg calf raise R/L 1 20# 12 reps
dumbbell one leg calf raise R/L 2 20# 12 reps
wall squats with stability ball 10# dbs some reps then hold
stretch

Debbie, I think I would like that workout. I know some others she has used a high step with I lowered the step height on. So she jumped onto it with it high? I don't really do the jump so much I just sort of do a ta da move onto the step. I usually do the scap squeezes, but it does squeeze the area up the middle of my back that hurts most of the time. You would think I had gained enough strength there that it wouldn't hurt. Plus we need to scaps strengthened, right? I don't get the pain. I was working out a knot in my upper back of shoulder this morning before I got started. You will add to your workout mowing your mother's yard. I went out this morning and was weeding in planters and pulling grass out.
After a talk our lawn guy came and mowed Saturday night. If we had a lawn mower I would have been tempted to do it myself.

Cam I liked the Giant Sets and Super sets much better the second time I did them. I think it helped knowing what was coming and what changes I need to make. I did not care for tri-sets the second time. Maybe if I do it again, I can make changes that make me like it better. Nice work. I used to sit outside with my coffee and read in the mornings. It seems our patio has not been all that private since we moved in. Builders and now people have moved in. They are uphill a bit so I can see them up on their patios and they can see me. I got a shade now which I am going to love.
 
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Did STS 2.0 Lower Body 1 today - well at least 45 mintues of it before I had to stop to get my day going.

I had a bizarre weekend. Friday night by mid-back started hurting - was so painful I couldn't find a comfortable position to sleep and hurt taking deep breaths. Woke up with some spasms but it kinda worked itself out so we did a 4x4 drive with son and his girlfriend. By lunch it was spasing up again and I couldn't find a comfortable position and couldn't take a deep breath so my hubby said - taking you to Urgent Care. By the time I arrived it was mostly calmed down but they ran test and said I had probably passed a kidney stone! Owww - I don't need that so i need to up my water intake!!

My MIL is now in the hospital - dehydrated and testing for Covid and flu as she hasn't been feeling well.
 
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Hi,

I did STS 2 LB 1 and SBF core/upper body this morning.

We drove to DC with DD today to spent the rest of the day in Georgetown. Had a lovely afternoon with DD,DH and Sadie.


Doreen - I am sorry your mom is in the hospital with covid. I hope she recovers soon.

Cam - great job on GS. I like the longer breaks.

Diane - great job on STS LB 2. I love the flooring, so easy to keep clean. It‘s not normal to wear Invisalign fir 5 years. It should have taking me only a year. My teeth were not bad to begin with. My old Ortho messed my teeth up. Great job on your workouts.

Good night.
 
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Belinda, nice work today on STS Lower Body 1 with SBF core and upper this morning. That is nice that you had a nice afternoon with your daughter and husband and Sadie. I have heard that you have to have a Ortho that knows what they are doing. I am sorry that happened. That is a really long time. My granddaughter and her husband are buying their first house and it only has carpet in the bedrooms. She wants to remove all of the carpet. It looks really nice and is not very old. I do not like carpet myself, but my husband likes it in the bedroom. My granddaughter says rugs that you can wash will do the job of the carpet. I kind of wish I did not have the carpet in the workout room, but then I would still need mats or something for cushioning.

Doreen, I did not realize passing a kidney stone would cause back spasms. I hope it does not happen to you anymore. Nice work on STS 2 Lower Body 1 today. I am off schedule a bit since I started the 8 week rotation in the middle of the week. I may take a couple of days off when we have our next to the youngest grandson stay for a few days. Those workouts are kind of long.
I hope your mother in law will be alright. I have not heard anything about new cases of covid or flu. Particularly since it is summer.
 
This morning I did DC Fitt's 45 Minute Upper Body Workout - Superset Smash - excellent workout. I did this back in April and remembered how much I liked it. Great lifting workout.

She does a heavy set and then a light set to burn out the muscle. This 40 seconds on 20 seconds rest and she does 2 sets of each superset:

SS #1
Overhead Press: 12's
Alternate Overhead Press: 8's
Repeat

SS #2
Alternate Biceps Curls: 15's (second set I did Alt. hammer/twist curls)
Double Arm Biceps Curls: 8's (second set I did hammer curls)
Repeat

SS #3
One Arm Row: 15#
Double Arm Row: 10's
Repeat

SS #4
Lateral Raise: 8's/10's
"L" Raise: 5's
Repeat

SS #5
Chest Press: 15's
Chest Flies: 12's
Repeat

SS #6
Close Grip Press: 15's
Alternate Close Grip Press: 8's (killer!)
Repeat

SS #7
Reverse Flies: 12's
Alternate Reverse Flies: 8's
Repeat

SS #8
Upright Rows: 15's
Alternate Upright Rows: 8's (killer!)
Repeat

SS #9 (BW)
Pushups (I did Crunches)
Planks (I did Russian Twists w/8#)

Workout was 58 minutes, burned 430 calories (holy smokes!), HR was 125/164.

I also walked on my treadmill for 20 minutes - 1 mile and burned an additional 178 calories.

Cam - Those cottonwoods trees are awful, we have them here as well. Do you know if DC Fitt will be back on her Youtube channel? I don't think you follow her much anymore. She is doing a paid for 6 week challenge on her website I think and hasn't posted anything on YT in a while. She has so many workouts out there, though, I will be doing more. I like her lifting ones. Great job on STS Giant Sets!

Diane - I think you need to eat like that once in a while. We had a cookout last Saturday and although I ate sort of bad stuff, I didn't go crazy. The carrot cake they had was delicious!! Great job on that lower body workout. There are so many exercises, it seems so daunting!! Yes, Kelly and Kaitlyn jumped up on the step with 4 risers. Insane. I would trip and kill myself. I had a great workout only using two risers. Did you know Lori Coffey was battleing cancer for the last year? She was in that workout also and had her right arm all wrapped up. Not sure why but at the end Kelly said she got through a year of chemo and radiation. She looked awesome, I was shocked to hear it. I thought she might have pulled a bicep muscle or something. I don't get the pain in the upper back either. Every time I do a squeeze back of some sort I get knots. It's really annoying.

Doreen - OMG on the kidney stone! I hear those are painful. Yes, up your water intake. I've been putting a tsp. of celtic salt in my in the mornings and although it tastes odd, you get used to it. It's support to act sort of like a sport drink where it enables your body us process minerals though the day. I'm glad I started doing it. Prayers for you MIL!!

Belinda - Great job with your workouts yesterday!!

Have a great day everyone!!
 
Yesterday was my rest day and it felt good not having to walk the dogs for once. My husband is back from vacation so I made him do it, my feet needed a break. Today I got in an excellent Cathe Live workout #136 Upper Body Challenge with the Ball and did really well even though I have not lifted too many weights the past month, but I am definitely weaker especially in the Biceps. Workout was 1 hour, and I burned 541 calories. I added a 5-minute Max Trainer workout at the end, 5 minutes on manual mode at resistance 6 and darn near died LOL! That piece of equipment is tuff stuff, it is just like an assault bike, but you are standing up instead. I want to start using it more now that I can get back into the gym a few days per week.

I am going to start kickboxing again, short workouts around 30 minutes after walking the dog each morning. I love to kickbox and want to give it a go again now that my collar bone is feeling better. I still have the Les Mills subscription so I might as well use it.

Great job on the workouts yesterday everyone.

Debbie, I am so happy that you did not mention you are sore and have some sort of knot in your upper back from doing yard work!!! Yeah! Nice job on the workouts the past two days, it sounds like your body is doing better. It will be nice to have some longer workouts in now for summer since the school session is over.

Diane, I cannot believe you do squats using a 35# KB!!! Jess, you are my idol! Great job on the STS workouts, it looks like you are enjoying them.

Doreen, weird about the kidney stone, that doesn't sound like the symptoms of passing one at all. Try taking a lot of Magnesium and Potassium for the spasms, you may be depleted of Electrolytes. I get spasms a lot and I really know how to handle them through trial and error.

Belinda, great job on the workout yesterday.

Cam, I need to wash all of my windows in my house but that is too big a of a job for me at this time in my life. I want to see if I can get my husband to help me but he usually finds a reason not to help. I am going to make him :) Have a nice day reading outside and doing what ever you enjoy to do since the weather is so nice.

Make it a great day.
 
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This morning I did Michelle Briehler 40 min Extreme Core HIIT w/ Gliders. I really planned on not doing this, but so glad I did. It was tough but she made it fun and incorporated a high step and fun moves. It was very Cathe-like. What great core and cardio workout. I'm glad it was no repeat or it would have been a dread. She said at the end she burned 370 calories. I believe it!

Debbie, sounds like a fun workout. DC Fitt went to paid streaming now. I was surprised because she doesn't have that big of following. Is it through YT? Not sure how much she charges. My kitchen gets cotton in it from going in and out the door. I have to use my Yeti outside otherwise cotton gets in my glass. Ugh! It's my day to do stuff for my mom. Oh joy.

Diane, Wow! I can't imagine the pain. Good luck with your MIL. Been down that road 3 times. It sucks.

Gotta run. Good job on the workouts everyone!
 
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Hi,

I walked early this morning. I also did Week 4 STS 2 UB1. Those hammer curls she did were brutal. Great workout.

Great job on your workouts everyone. BBl
 
Today I did STS 2.0 Upper Body 2, 71 minutes(I had some interruptions along with equipment changes), 144 calories, heart rate 93/130, 162 calories. I then did 2.0 Mobility 2, 17 minutes, 31 calories, heart rate 83/100. I have been putting these in the Workout manager calendar and their calorie burn is like 3 or 4 times what I get. I remember that used to bother me. I went much lighter on these exercises.

STS 2.0 Upper Body 2
10,12, and 15# dumbbells for warm up

Barbell Underhand Row #1 45# 10 reps
Barbell Underhand Row #2 45# 10 reps
Barbell Overhand Row #1 45# 10 reps
Barbell Overhand Row #2 45# 10 reps
Barbell Pullover #1 25# 10 reps
Barbell Pullover #2 25# 10 reps
Barbell Pullover #3 25# 10 reps
Banded Lat Pull down heavy green and black tubing together (some decision making here with options and found my anchor will work in the hall door) I just had to turn the tv at an angle to see what they were doing.
Back Pull aparts green tubing
dumbbell overhead press #1 10# dbs 8 reps
dumbbell overhead press #2 10# dbs 8 reps
dumbbell overhead press #3 10# dbs 8 reps
bear crawl press no weight 10 reps
single arm side leaning lat raise #1 5# db 8 reps
single arm side leaning lat raise #2 5# db 8 reps
double arm scare crow 5# dbs 12 reps
close grip bench press #1 12# dbs 10 reps
close grip bench press #2 15# dbs 10 reps
barbell close grip bench press #1 25# 10 reps
barbell close grip bench press #2 25# 10 reps
triceps dips using barbell in lap #1 25# 10 reps
triceps dips using barbell in lap #2 25# 10 reps
banded chest fly standing light red tubing 12 reps
banded kickbacks with low anchor (I used my Bowflex weight stand as an anchor) blue tubing
Sweeper curls 15# dbs 10 reps
single arm sweeper 15# dbs
barbell 10 degree tilt 30# 8 reps
barbell 21's 25# 21 reps

Debbie, great workout today. Nice choice for the set 9. The workout looks good. These STS workouts are pretty long. I really do not think I have the energy to add the bonuses. Maybe later, although I remember in my younger days doing those extreme premixes that were really long. I used to jump onto the step when instructors did it. Later on I had read it was unsafe to jump back off the step, I let up on much of that after foot and torn meniscus. I will definitely be trying that workout with Kelly when I am done with these I am doing. I hope that Lori Coffey is going to be okay.

Jolie, nice work on the Max Trainer and Cathe Live Upper Body Challenge with the ball. I love doing kickboxing workouts, but I always worry about how my shoulders will feel afterward. I still have managed to keep a lot of strength in my legs, but do not like holding weights up in front. A kettlebell is easier to hold up close in the front for me.

Cam, nice work with Michelle Breihler Extreme Core Hiit with gliders. It was Doreen that posted about her spasms and kidney stones and her about her MIL.
 
Today I did RAW Box & Squat. I've done this once before and remembered that I really liked it. I liked it this time as well, it is a fun and great paced workout. My knees are doing great with these leg workouts, no pain or tweakness at all. The boxing segments were really love, I loved all the combo's Kelly did.

50 seconds on/10 seconds off - I used my 1.5# hand weights through the entire workout

Boxing: Jab/Cross/Set
Legs: Squat Pulse/3 Knees
Repeat other side

Boxing: Jab Cross/3 Knees
Legs: Squat Out/Press Up
Repeat other side

Boxing: Hook/Up/Hook/Bob
Legs: Side Lunge/Knee/Reverse Lunge
Repeat other side

Boxing: Jab/Cross/Twist/Up/Up/Duck (this was fun)
Legs: Plies/Press Up
Repeat other side

Boxing: Hook/Hook/Out Hook/Shuffle Back (this was fun too)
Legs: Crouching Squats
Repeat other side

Boxing Combos

Standing Ab Work

So fun!! It went by really fast, I was bummed when it was over.

Workout was 40 minutes, burned 364 calories, did 2730 steps and HR was 143/176.

I also got on my Max Trainer today!! My goal was just 5 minutes at a slow pace but after 2 minutes and realizing it was on 8, I lowered it to 4 and did a steady state for a while. Knees felt great so I added in about 6 - 10 second sprints on it. My legs were burning but it was great to know I could still do it. I will add this into my routine a few days a week now. I was watching Kelly and Noelle do one of Kelly's recipes. Noelle is very pretty with makeup on.

This workout was 11 minutes, burned 80 calories, did 486 steps and HR was 114/131.

Then I did about a 10 minute stretch on my own.

Belinda - Great job with your workout yesterday! I'm sure your bi's are feeling it.

Jolie - I was also shocked doing yard work didn't kill me. I actually dug a huge hole for a tree we planted. I was so proud of myself! Got some trap tightness while doing it but that's about it. Where did your husband go for vacation? Do you guys take separate vacations? Great job on your workouts and getting on the Max Trainer. I have a love/hate with that thing! LOL!

Cam - I was surprised DC Fitt did that as well, she really doesn't have a lot of followers. I'm wondering how many actually bought her subscription? I won't. I think her subscription is on her website. So she won't be back on YouTube? Great job with your workout! I subscribed to Michelle's YT channel but haven't tried any yet. I will though!!

Diane - I honestly think I'd have a dread factor with STS 2.0. Those workouts look like they'd mess me up big time with knots and everything. I guess I could do the shorter premixes. You are doing great with these workouts, I hope you aren't having any pain anywhere. I also remember doing all the extreme workouts, I loved them.

Gotta go get some stuff done around the house. Been loving my days off!! Have a great day everyone!!
 
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Hi,

I did STS LB 2 today instead of tomorrow. I will not have time to do it before my appointments at UPenn. I also did SBF LB barre plus core.

I will try to be back and catch up on personals if not I will do it tomorrow.
 
Good Afternoon,

I had a follow up appointment with my cardiologist today and she has diagnosed me with POTS syndrome related to the Covid vaccine and Covid. The only treatment is blood pressure medication, fluids and increase salt intake. After researching some because I didn’t ask her to explain what it was the best treatment is exercise diet and nutrition walking being the best exercise so basically there isn’t anything they can do except prescribe blood pressur meds and one to control my heart rate. I walked 1.67 miles this morning it was hot 82 degrees at 10.
 
Today I did Step Boss Step Sync, 58 minutes, heart rate 129/160, 5,037 steps, 279 calories. I followed this with CDorner Stretch for hips and hip flexors 31 minutes, 52 calories. I also did 2.0 foam rolling upper body. I did not track the foam rolling. Step and stretch were 89 minutes, 331 calories. I think the upper foam rolling is another 19 minutes. The CDorner Stretch was a good one for the hips and hip flexors. I get so tight through the hip flexors. Tomorrow is legs 1 again. Last night I slept well and stayed on my back all night. My neck and knots I was getting were fine this morning. The stretching today will help going into the workout tomorrow for sure. I did try to modify a bit on the step today. I forgot some of the turns around the ends that seem to aggravate my knee if I am not careful.
 
Doreen, that is nice that the weather was nice and you got in a ride last night.

Debbie, great workout today and then adding some Max Trainer. I like the Box and Squat workout. I remember a picture on Kelly's Facebook group of the women she does workouts with dressed up and wearing makeup. They all looked great. I have made some of the recipes that they did together. Kelly's protein balls have been made here a lot. My grandchildren love them with peanut butter and mini chocolate chips. I generally cut down on the honey though.
At the start with these workouts, my quadriceps hurt a lot. Then the knots started with the upper body workouts. I seem to be getting less discomfort. I will take more rest days or cut back by using premixes if I think it is necessary. I do not think I would have wanted to undertake the full 12 week program though. I would be dreading it then. There are lots of options though. I generally get tired of a rotation before it is over when it is months long.

Belinda, good job getting in Lower Body 2 and SB LB Barre + core ahead of time since you had an appointment scheduled for tomorrow.

Roxie, I am sorry that the cardiologist gave you that diagnosis. I hope you can work through it. I wish Covid would go away.
 
Hi,

i did STS Total Body stretch today.

Roxie - I am so sorry you got diagnosed with PODS. I hope the meds will help. Waking is the best. Feel better

Diane - great job yesterday. Not looking forward to a 3-4 hour one way drive. Especially in the rain.

Debbie - great job with your workout yesterday.

BBL
 
This morning I did RAW Cardio Core Fusion and it was a good workout but too much leg work. I wanted to get some good legs in this week, though, so I guess it was good. Kelly uses 4 risers, I used 3 and then the 2nd time through I brought it down to two risers.

45 second drills/15 second rest

Plank/Knee to wrist, elbow, wrist, alternate sides
Reverse Lunge off the Step, right side
Rocking Horse off the step, right side
Seated Knee Pulls for lower abs
Repeat Lunges, Rocking Horse on left side and do seated knee pulls again, then seated knee pulls

Plank/Leg Lift Back, alternate sides
Alternate Reverse Lunge on Step
Straddle Bench, Knee Tap Opposite, right side
Twist Punch Drills for Abs
Repeat Reverse Lunges, Straddle Knee, left side then punch drills

Repeat all again

Tough workout. It was 35 minutes but seemed way longer to me, burned 301 calories, did 1602 steps and HR was 133/158.

Then I stretched my legs and hips. My hips have been really tight lately to the point where it hurts to stand. Probably all the lower body stuff I've been doing.

Belinda - Good job with your workout yesterday and your stretch today. Hope your appointment went well.

Roxie - That scares me about your heart and the vaccination. That is why I didn't get it, no one knows what the long range side effects are for it. I hope you are doing ok with your blood pressure meds. So how come you're on blood pressure meds for low blood pressure? Do they actually have a prescription that helps bring it up higher? How are you feeling? Better, I hope.

Diane - Great job with your workouts yesterday. I want to try that CDorner hip stretch but I'm afraid there is a lot of kneeling in it. I suppose I could use my pillow, that helps a lot. I've been pretty good with my upper back lately, probably because I'm not sitting in a chair all damn day long. Hate that. I didn't see the protein balls Kelly makes, just the bars. Is that what you are talking about? I guess you could make them into balls. I watched that one today while I was stretching. Looked really good, so did the peanut butter, banana and honey sandwich. Yum!! I'm glad you are listening to your body while doing STS 2. We've learned the hard way to do so! LOL!

Have a great day everyone!!
 
Today I went for a 4 mile walk with my puppy, he is now six months old and loves his walks each day. Walk was 1 hour 15 minutes through the hills, and I burned 668 calories. I plan on a weight workout tomorrow if my husband can walk the puppy in the morning for me, otherwise it may be on the weekend. I wanted to do a kickboxing workout this morning after my walk, but I am too tired once I get back to the house. Another day...

Cam, great job on the workout yesterday, that sounds like a great workout. Is that one from YouTube?

Diane Sue, great job with the STS workout yesterday, those weights do not look lite to me! :) I tend to get a pretty good calorie burn when I lift weights, especially when I do a little walking beforehand to get my heart rate going.

Belinda, nice job with the walk and i cannot believe that you are on week 4 of STS already!

Debbie, I hope you have a great workout today.

Doreen, have a nice workout today.

Roselyn, have a nice workout today.

The sun is shining and I am happy! It better be on the first day of Summer :)
 
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