WEEK OF 12/16/2024 - THE POWER OF 4 - ROUND 6 - WEEK 12

MONDAY - DECEMBER 16, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I increased my Band Pulldowns from 16 to 20. I also added in a new Chest moves. Instead of a third pushup (I had been doing declines on an upside down Bosu ball), I did Chest Presses using 30 lb dumb bells. I varied my grip depending on the general exercise, and they worked out great. The first was standard shoulder width, the second had the ends of the dumb bells touching, the third was alternating presses, and the fourth was close with the sides of the dumb bells touching. 

Start Time: 7:00 pm; Workout Time: 57 minutes; Calories Burned: 406; Avg Heart Rate: 117.

TUESDAY - DECEMBER 17, 2024 - THE POWER OF 4 - Plyo 30/15

I did OK. Not much different than my previous workouts with this routine. I did what I could. My attitude was decent, and I didn't really dog any of the moves. I did try and go deeper on a few moves in the "15" section.

Start Time: 6:15 pm; Workout Time: 43 minutes; Calories Burned: 243; Avg Heart Rate: 102.

WEDNESDAY - DECEMBER 18, 2024 - THE POWER OF 4 - Arms and Abs

Pretty much the same weights and reps than I had been doing, but I did increase the weights on the Overhead Tricep Extensions from 20's to 25's. What I'm doing in this workout seems to be working. 

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 247; Avg Heart Rate: 107.

THURSDAY - DECEMBER 19, 2024 - THE POWER OF 4 - Power and Strength Yoga

I unconsciously tried to slow things down a bit so I wouldn't become too frustrated. It worked a little. One thing I did try to consciously do was to put my weight on the outside edge of my feet, which stopped my knees from caving in. It was tough to consistently do, but it's a start.

Start Time: 8:25 pm; Workout Time: 66 minutes; Calories Burned: 299; Avg Heart Rate: 99.

FRIDAY - DECEMBER 20, 2024 - THE POWER OF 4 - Head To Toe

I used to really hate this workout, but I'm realizing there are only about three moves that I absolutely don't like. One of them is the last move, which are the Bear Crawls to Burpees, and I get them out of the way in the warmups. The other is the Clock Pushups, and maybe the Two Dog Pushups. Other than that, I really don't mind the moves.

Start Time: 7:55 pm; Workout Time: 56 minutes; Calories Burned: 334; Avg Heart Rate: 107.

SATURDAY - DECEMBER 21, 2024 - THE POWER OF 4 - Kickin' and Punchin'

I did OK overall. I didn't lose my balance too many times. Intensity was average. This was the last of the main workouts for the round. All that's left is meditation tomorrow, then light cardio and stretching next week to finish things up.

Start Time: 6:30 pm; Workout Time: 69 minutes; Calories Burned: 439; Avg Heart Rate: 107.