WEEK OF 10/14/2024 - THE POWER OF 4 - ROUND 6 - WEEK 3

MONDAY - OCTOBER 14, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Good workout. 32 Pushups on Stands, 10 Pullups with Pull Up Assist, 24 Pushups on Med Balls, 12 Weighted Back Moves with 35 lb dumbbells, 16 Decline Pushups on upside down Bosu ball, 16 Band Pulldowns. 

Start Time: 6:35 pm; Workout Time: 57 minutes; Calories Burned: 312; Avg Heart Rate: 104.


TUESDAY - OCTOBER 15, 2024 - THE POWER OF 4 - Plyo 30/15

I moved the two plank moves I dread from the last set into the first two moves. This got them out of the way and got my heart pumping a bit. Consequently, this made me go at the rest of the workout a little harder than usual. I tried increasing my range of motion when I could, including going deeper into the squats during the last 15 seconds of those moves. I even used small weights on a few of them. The workout seemed to go faster, and I was happier than usual with my effort.

Start Time: 9:05 pm; Workout Time: 43 minutes; Calories Burned: 261; Avg Heart Rate: 105.


WEDNESDAY - OCTOBER 16, 2024 - THE POWER OF 4 - Arms and Abs

I went at this one pretty hard and felt it afterwards.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 252; Avg Heart Rate: 107.


THURSDAY - OCTOBER 17, 2024 - THE POWER OF 4 - Rest

I had Power and Strength Yoga scheduled, but I woke up sick and slept most of the day. Didn't have the strength to do the workout.


FRIDAY - OCTOBER 18, 2024 - THE POWER OF 4 - Head to Toe

Not my favorite workout, but I took it one move at a time, and got it done. I got the burpee move out of the way during the warmup.

Start Time: 7:00 pm; Workout Time: 56 minutes; Calories Burned: 366; Avg Heart Rate: 109.


SATURDAY - OCTOBER 19, 2024 - THE POWER OF 4 - Kicking and Punching

Very long, but I enjoyed it. Lost my balance a few times, but that's OK. I substituted the "sprawls" with front kicks, as I normally do.

Start Time: 6:30 pm; Workout Time: 69 minutes; Calories Burned: 446; Avg Heart Rate: 108.


SUNDAY - OCTOBER 20, 2024 - THE POWER OF 4 - Body Scan Meditation

My mind was wandering the whole time, but it was relaxing.

Start Time: 7:45 pm; Workout Time: 24 minutes; Calories Burned: 36; Avg Heart Rate: 82.


SUNDAY WEIGH IN

Weight: 168.2 (-1.4 lbs)
Body Fat: 16.2% (no change)


THOUGHTS FOR THE WEEK

The workouts went OK, especially Arms and Abs. It's rare that I miss a day, but I think it was necessary.