10/18/2026
10.11.26 to 10.17.26
My Week’s Workouts and Activities
Wellspring Whole Body
Fitness
FACEBOOK PAGE
https://www.facebook.com/share/1Ame3qrzcA/?mibextid=wwXIfr
YOUTUBE CHANNEL
https://youtube.com/?si=YfA4PVViiNWl7TZI
1 Class—8 AM— MONDAY AND WEDNESDAY
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, light weights and mat
5
1 Class—9:15 AM— MONDAY AND WEDNESDAY =
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, light weights and mat
WARM UP AND WORKOUT
11 Things that hurt our workouts off
https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins
Micronutrients—vitamins & minerals supplements
4 REST DAYS
2 WORK DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS
IMPLEMENT: https://youtube.com/shorts/lhqVFiNR9ig?is=TvRduo35eZZ7A_2p
—Standing dynamic back stretch extension forward and backward
—Kneeling bent over a chair or bed to tilt pelvis back and forth
—One knee kneeling forward, angle and side stretches 5 each side
Spinal Sciatica Exercises
https://youtube.com/shorts/v-Lohrps0JM?is=YgXb2p7dFwtc2YRW
https://youtube.com/shorts/aMCMndbzt4g?is=iFgt7Aj_bdQc7pbV
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SUNDAY 10.11.26–DAY #1
REST DAY #1
SLEEP 💤 TIME: 3H 29M
Sleep score: 60-fair
Activity and Fitbit steps: 3,141
Total Calories Burned: 2,425
Miles Done: 1.48
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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MONDAY 10.12.26–DAY #2
REST DAY 2
SLEEP TIME: 2H zzzz
Sleep score: 40-poor
Activities and Fitbit steps: 5,747
Total Day’s Activities burned: 2,504
Total Day’s Activities and Workout Miles Done: 2.64
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
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TUESDAY 10.13.26–DAY #3
WORKOUT DAY #1 @ PLANET FITNESS EDEN PRARIE, MN
25 MINUTES HIIT
STAIR CLIMB on Stair-master climber
50 MINUTES ZING FULL BODY STRENGTH TRAINING
15 minutes stretching
SLEEP TIME: 8H zzzz
Sleep score: 88—good
Activities and Fitbit steps: 2,758
Total Day’s Activities burned: 2,183
Total Day’s Activities and Workout Miles Done: 1.21
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
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Wednesday 10.14.26–REST DAY #3
SLEEP TIME:
5H 21M
Sleep score: 75-fair
Activities and Fitbit steps: 5,606
Total Day’s Activities burned: 2,401
Total Day’s Activities and Workout Miles Done: 2.57
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 10.15.26 DAY #5
WORKOUT DAY #2 @ Planet FITNESS EDEN PRAIRIE
SLEEP 💤 TIME: 4H 35M
Sleep score: 61-fair
23 Minutes HIIT ELLIPTICAL WORKOUT
67 MINUTES CIRCUIT WEIGHT TRAINING—FULL BODY WORKOUT
Total Day’s ACTIVITY Fitbit Steps: 5,653
Total Day’s ACTIVITIES calories burned: 2,531
Total ACTIVITY Miles: 2.32
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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Friday 10.16.26 —DAY 6
REST Day #3
SLEEP 💤 TIME: 4H 29M
Sleep score: 57–poor
Total Day’s Activity Fitbit Steps: 1,620
Total Day’s Activity calories burned: 1,904
Miles done: 0.76
SOUL AND SPIRI TUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 10.17.26— DAY #7
WORKOUT DAY #3
SLEEP 💤 TIME: 4H 29M
Sleep score: 57–poor
20 Minutes Threadmill HIIT WORKOUT
15 Minutes TaeBo Moves Practice
45 Minutes— Dumbbells & Bands & Power Reel Strength Training
10 Minutes stretching
Total Day’s Activity and Workout Fitbit steps: 5,881
Total Day’s Activities and Workout calories burned: 2,364
Miles done: 2.2
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep
* Goal Reached IN BOLD:
10.11.26 to 10.17.26
Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal
4H 40M avg. zzz
*SLEEP GOAL: *6 hours + daily average
*AVG. SLEEP LEVEL GOAL: Poor To Good
*
*
30,406
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*
16,372
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
13.18
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00
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NEXT WEEK’S CLASS MUSIC
WORKOUT MUSIC
Music For
Studio 54 Session 10–start @ 5:30 mark
https://youtu.be/tmmc_iufDDM?is=P9zHyUtsRlhc0hxK
Soul ful house—Class —2
https://youtu.be/FzbtYx2cotY?is=F-l1-FU4tte-u_WW
WARM UP AND HIIT WORKOUT
Monday October 5th
Funky House Music
https://youtu.be/SVJ-I_JDPNQ?is=HleZvonsE0Kx8I78
Wednesday, October 7th
ALLI’s Mix Vol. 16—start 1:12:00 mark
https://youtu.be/OTgCOpxCTAs?is=N7qyxQErqK8mnLeo
COOL DOWN AND STRETCHING
Yoga Music —Soft and Uplifting
https://youtu.be/bJNVEK1E5QA?is=uaJRXbKCo7HKQ8CE
Stress Relief Jazz
https://youtu.be/YPsVWworsbc?is=_pHrGJyAD11Fb1sf
PLACE BACK WEEK OF 10.26.26
MONDAY
WARM UP AND WORKOUT
Funky House Music
https://youtu.be/SVJ-I_JDPNQ?is=HleZvonsE0Kx8I78
COOL DOWN AND STRETCHING MUSIC
Yoga Music —Soft and Uplifting
https://youtu.be/bJNVEK1E5QA?is=uaJRXbKCo7HKQ8CE
1 Class—8 AM— Bands, Medium weights and body weight
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, Billy bands, light weights and mat
1 Class—9:15 AM— Medium weights and body weight
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, light weights and mat
WEDNESDAY
1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands or light weights and mat
1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, light weights and mat
WORKOUT MUSIC—1st CLASS
COOL DOWN AND STRETCHING MUSIC
Pilates Music —1st CLASS
https://youtu.be/9lJU1kkoXik?is=HNzSVSYqllCOMvVm
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Recommended Weekly Workouts and Rest
that is the 3-3-3 rule for exercise?
The 3-3-3 rule for exercise has two main interpretations: either 3 days of strength training, 3 days of cardio, and 3 days of rest, for a balanced week, or a specific workout structure of 3 circuits, each with 3 different exercises, repeated for 3 sets, often for time (e.g., 45 seconds on, 15 off). Both versions focus on simplicity and efficiency, making fitness accessible and preventing burnout, suitable for busy people or beginners aiming for strength, endurance, and overall wellness without complex routines.
1. The Weekly Split (3-3-3 Schedule)
This approach organizes your entire week for balance and recovery.
* 3 Days Strength Training: Focus on compound movements (squats, push-ups, rows).
* 3 Days Cardio: Activities like running, cycling, or swimming.
* 3 Days Rest/Active Recovery: Gentle walking, stretching, or light activity to help muscles rebuild.
2. The Workout Structure (3-3-3 Method)
This is a single workout session that's efficient and effective.
* 3 Circuits: Divide your workout into three distinct groups of exercises.
* 3 Exercises: Choose three different movements for each circuit (e.g., one upper body, one lower body, one core).
* 3 Sets: Perform each exercise for three rounds within the circuit.
* Example Timing: 45 seconds of work, 15 seconds of rest for each exercise, with a minute break between circuits, as suggested by Anytime Fitness.
Why It Works
* Simplicity: Removes confusion from complex programs.
* Consistency: Easier to stick to than longer, more intense routines.
* Balance: Incorporates strength, cardio, and crucial rest.
* Efficiency: Maximizes muscle engagement and calorie burn in less time.
The 3-3-3 workout rule is trending — here's what you need to know Oct 27, 2025 — The 3-3-3 workout rule is being hailed as the ultimate gym split if you want to build strength and muscle, improve cardiovascular fitness and recove...
Yahoo! Health
A 60-minute pilates music mix made for reformer sessions, mat work,...
