WEEK OF MARCH 2, 2026 - THE POWER OF 4 - ROUND 7 - WEEK 13

MONDAY - MARCH 2, 2026 - THE POWER OF 4 - Cardio 24

Last week of the round. Alternating between Cardio 24 and Pure Stretch all week. Cardio 24 went fine today, but I'm still off balance on a lot of the moves. I just do the best I can.

Start Time: 7:50 pm; Workout Time: 26 minutes; Calories Burned: 145; Avg Heart Rate: 99.  

TUESDAY - MARCH 3, 2026  - THE POWER OF 4 - Pure Stretch

This was tough. I'm not as limber as much as I used to be. Some of it was actually a bit painful and even frustrating at times. 

Start Time: 6:40 pm; Workout Time: 48 minutes; Calories Burned: 183; Avg Heart Rate: 96.

WEDNESDAY - MARCH 4, 2026 - THE POWER OF 4 - Cardio 24

Not much to say. This one is pretty simple. The toughest moves are the last two, Plank Shoulder and Knee taps, and then Burpees. 

Start Time: 7:10 pm; Workout Time: 26 minutes; Calories Burned: 163; Avg Heart Rate: 106.

THURSDAY - MARCH 5, 2026  - THE POWER OF 4 - Pure Stretch

Much, much better than Tuesday. It was definitely noticeable. Maybe Tuesday had loosened me us a bit

Start Time: 6:40 pm; Workout Time: 48 minutes; Calories Burned: 183; Avg Heart Rate: 96.

FIRDAY - MARCH 6, 2026 - THE POWER OF 4 - Cardio 24

Pretty good. I did the burpee move as the first move to get it out of the way. It seemed to give me a shot of adrenalin early on. 

Start Time: 7:10 pm; Workout Time: 26 minutes; Calories Burned: 163; Avg Heart Rate: 106.

SATURDAY - MARCH 7, 2026  - THE POWER OF 4 - Pure Stretch

Last workout of the round. Roughly the same as Thursday. It seemed to go fast. I looked up and I was 30 minutes in.

Start Time: 6:40 pm; Workout Time: 48 minutes; Calories Burned: 183; Avg Heart Rate: 96.



SUNDAY - MARCH 8, 2026  - Rest

SUNDAY WEIGN IN

Weight: 168.4 (+0.4 lbs)
Body Fat: 15.8% (+0.8%)

The Body Fat % seems like an anomaly, as that is a big increase for one week, and I had been consistently in the low 15's. I had eaten some cherry snack products I'd ordered, so maybe that could have been it. Otherwise, my eating habits hadn't really changed much.


THOUGHTS FOR THE WEEK

It was a nice way to finish with just the two workouts. After 12 weeks of beating myself up, it was a good feeling knowing that the workout was going to be a little less intensive.


THOUGHTS FOR THE ROUND

Because of the two month break in between Weeks 8 and 9, it was a bit tough to determine how things went as a whole. I was surprised that I was able to get back into it after those two months as if there was no break at all. Overall, I'd say I was happy with the round. I do know that I do want to incorporate lifting some heavier weights for a few sets during the week in the future, outside of the actual program.

For the round, I lost 0.4 lbs, and my Body Fat staued the same, if I can trust that final number.

WEEK OF FEBRUARY 23, 2026 - THE POWER OF 4 - ROUND 7 - WEEK 12

MONDAY - FEBRUARY 23, 2026 - THE POWER OF 4 - Chest and Back Round Robin

I wasn't feeling well just before I started and wasn't sure how I would get through it. I ended up doing it off the workout sheets instead of the video to make it a bit faster, and also didn't push myself to better last time.

Start Time: 8:00 pm; Workout Time: 40 minutes; Calories Burned: 257; Avg Heart Rate: 109.  

TUESDAY - FEBRUARY 24, 2026  - THE POWER OF 4 - Plyo 30/15

It went OK. Tough to guage this one as plyo is tough for me. 

Start Time: 7:05 pm; Workout Time: 42 minutes; Calories Burned: 221; Avg Heart Rate: 98.

WEDNESDAY - FEBRUARY 25, 2026 - THE POWER OF 4 - Arms and Abs

I pretty much used the same weights and reps as last time. It was a good workout.

Start Time: 6:40 pm; Workout Time: 42 minutes; Calories Burned: 234; Avg Heart Rate: 106.

THURSDAY - FEBRUARY 26, 2026 - THE POWER OF 4 - Power and Strength Yoga

I read my post about the last time I did this workout and could tell I had been extremely frustrated with the length and repetitiveness of it. Today wasn't much better. I tried not to get as frustrated, but there was a few times where I just sat through some moves to keep my sanity. I find it amusing that Tony says at the beginning that all the Yoga workouts are totally different. Morning Yoga is a bit different because it's shorter, but this is very similar to Don't Skip Yoga. 60+ minutes of Vinyasa after Vinyasa after Vinyasa. 

Start Time: 7:05 pm; Workout Time: 66 minutes; Calories Burned: 210; Avg Heart Rate: 89.

FRIDAY - FEBRUARY 27, 2026 - THE POWER OF 4 - Head To Toe

I do the final moves (burpees) during the warmup to get it out of the way. The rest of the moves aren't that bad, and it seems a lot shorter than 56 minutes.

Start Time: 7:05 pm; Workout Time: 56 minutes; Calories Burned: 347; Avg Heart Rate: 107.

SATURDAY - FEBRUARY 28, 2026 - THE POWER OF 4 - Kicking and Punching

I did it without carpet or a mat, and used some sticky socks with no workout shoes. It went pretty good.

Start Time: 5:15 pm; Workout Time: 69 minutes; Calories Burned: 411; Avg Heart Rate: 103.

SUNDAY - MARCH 1, 2026 - THE POWER OF 4 - Body Scan Meditation

I was able to concentrate a bit more on the "light" and body parts today, but it still wasn't perfect. My mind wandered a bit. The benchmark with this routine is still the first time I did it, and I'd felt wonderful. Today I felt good. 

Start Time: 7:15 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 77.

SUNDAY WEIGH IN

Weight: 168.0 (+0.8 lbs)
Body Fat: 15.0 (-0,2%)



THOUGHTS FOR THE WEEK

My body is sore and tired, but I'm getting through it.

WEEK OF FEBRUARY 16, 2026 - THE POWER OF 4 - ROUND 7 - WEEK 11

MONDAY - FEBRUARY 16, 2026 - THE POWER OF 4 - Push

For the most part, I used the same weights as I had been using. Some of them felt really heavy. I increased my reps on a few moves, but that seemed to be OK.

Start Time: 5:30 pm; Workout Time: 47 minutes; Calories Burned: 295; Avg Heart Rate: 113.

TUESDAY - FEBRUARY 17, 2026 - THE POWER OF 4 - Heart, Lungs, Legs

I got started real late. The workout went fine. Maybe a bit above average, but not by much.

Start Time: 9:55 pm; Workout Time: 58 minutes; Calories Burned: 293; Avg Heart Rate: 98.

WEDNESDAY - FEBRUARY 18, 2026 - THE POWER OF 4 - Who's Got Your Back?

Pretty good. I generally like the workout. I mixed up the sequences a bit in each set, sometimes doing a move back to back, but it didn't seem to screw things up. I struggled a bit with the Combo Rows where I used 25's. On the other back moves I used 35's which is where I was before the break. I did Band Pulldowns instead of Pullups (20 reps per move). I used 15's on the upper back moves. The only place where I lowered weight from last time was on the Arc Rows, going from 20's to 15's. No real reason other than I'm used to using the 15's and didn't look at my sheet from last time.

Start Time: 7:05 pm; Workout Time: 55 minutes; Calories Burned: 266; Avg Heart Rate: 99.

THURSDAY - FEBRUARY 19, 2026 - THE POWER OF 4 - Morning Yoga

Relaxing.

Start Time: 6:10 pm; Workout Time: 37 minutes; Calories Burned: 99; Avg Heart Rate: 89.

FRIDAY - FEBRUARY 20, 2026 - THE POWER OF 4 - Drop, Pulse, Hold

I got through it OK. I did straight squats with heavier weights instead of the Lincoln Squats, where I've lost my balance and crashed before.

Start Time: 7:10 pm; Workout Time: 72 minutes; Calories Burned: 360; Avg Heart Rate: 100.

SATURDAY - FEBRUARY 21, 2026 - THE POWER OF 4 - Flash Card-io

This is the first time I'd done this routine without carpet. I don't like the way it feels on the fllor when I'm using my workout shoes, so I tried just wearing socks, but that was a bit tough, so I ended up in just socks with a mat. That seemed to work out OK. It still wasn't a great workout. Cardio is never easy for me anymore, but I think my legs were a bit tired from yesterday, too.

Start Time: 5:40 pm; Workout Time: 48 minutes; Calories Burned: 249; Avg Heart Rate: 99.

SUNDAY - FEBRUARY 22, 2026 - THE POWER OF 4 - Crunch Town

I didn't struggle too much with it, but I couldn't wait for it to be over. My body is sore.

Start Time: 9:10 pm; Workout Time: 21 minutes; Calories Burned: 79; Avg Heart Rate: 90.



SUNDAY WEIGH IN

Weight: 167.2 (-0.2 lbs)
Body Fat: 15.2% (no change)



THOUGHTS FOR THE WEEK

I'm 13 days back into it after the long layoff and it seems to be going pretty fast. However, I'm really feeling it, and as I mentioned, my body is really sore and tired.