WEEK OF NOVEMBER 24, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 8

MONDAY - NOVEMBER 24, 2025 - THE POWER OF 4 - Push

One of my better efforts. I increase my reps and/or weight on a number of the moves. I could feel it when I was done, and it felt like I accomplished something.

Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 286; Avg Heart Rate: 111.  

TUESDAY - NOVEMBER 25, 2025 - THE POWER OF 4 - Heart, Lungs, and Legs

With cardio or plyo routines it's hard for me to go full blast because to my feet, but I did what I could. My attitude was good, so that's a plus.

Start Time: 7:15 pm; Workout Time: 58 minutes; Calories Burned: 240; Avg Heart Rate: 91.

WEDNESDAY - NOVEMBER 26, 2025 - THE POWER OF 4 - Whose Got Your Back?

I usually do pretty good on this one. It's simple, but effective. There aren't any moves I don't like, so that helps. I used 35's on the back rows. 15's on the upper back moves, and did 16 reps on the Band Pulldowns.

Start Time: 5:45 pm; Workout Time: 55 minutes; Calories Burned: 306; Avg Heart Rate: 106.  

THURSDAY - NOVEMBER 27, 2025 - THE POWER OF 4 - Morning Yoga

Because it's shorter and there aren't an endless stream on vinyasas, I like this one more than the other yoga routines, which seem to go on forever. I'm usually in a better mood and that seems to make it a more relaxing experience. 

Start Time: 8:05 pm; Workout Time: 37 minutes; Calories Burned: 101; Avg Heart Rate: 90.

FRIDAY - NOVEMBER 28, 2025 - THE POWER OF 4 - Drop, Pulse, and Hold

Long, but I got it done. Nothing too tough here. I held on to a 15lb dumbbell for most of the moves.

Start Time: 2:45 pm; Workout Time: 72 minutes; Calories Burned: 386; Avg Heart Rate: 102.  

SATURDAY - NOVEMBER 29, 2025 - THE POWER OF 4 - Flash Cardio

Not too good today. Not sure why, but I was just out of synch and the moves seemed extra tough.

Start Time: 5:45 pm; Workout Time: 48 minutes; Calories Burned: 277; Avg Heart Rate: 102.

SUNDAY - NOVEMBER 30, 2025 - THE POWER OF 4 - Crunch Town

Nothing out of the ordinary. I can feel my abs burning on this one a few moves in.

Start Time: 10:00 pm; Workout Time: 21 minutes; Calories Burned: 87; Avg Heart Rate: 94.


SUNDAY WEIGH IN

Weight: 170.8 (-1.2 lbs)
Body Fat: 16.3% (-0.3%)


THOUGHTS FOR THE WEEK

Not too many thoughts. I got the workouts done in a pretty good manner.