Saundra

RAW Megamix 2 This workout is on Kelly's Coffeyfit App. Megamix 2 is a 40 minute circuit style workout.  In Megamix 2, you perform 3 circuits.  Each circuit is repeated twice and contains 4 groups of exercises. Each exercise is performed for 45 seconds. Kelly gives you a break between circuits 1 and 2 and another break between circuits 2 and 3.  Kaitlyn (Kitty) joins Kelly in this workout.   The four groups are: Kettlebell Egg Weights Tubing Loop Band  

Red Hot Barre Fitness is a 57-minute barre inspired workout led by Christine Gallagher DeFilippis. The DVD Menu Introduction Play Workout Chapters     Warm Up     Cardio Barre     Athletic Barre     Center Work     Ballet Barre     Mat Work     Stretch Premixes     Quick Cardio Barre (20:55)     Cardio Barre (25:37)     Cardio Sports Barre (34:49)     Cardio Sports Barre + Core (43:51)     Quick Athletic Barre (24:14)     Athletic Barre (28:56) Credits   The workout flows pretty well. You are  doing at least two sets but usually three sets of each of the exercises.  Along with  Christine, there are two other cast members. One cast member shows advance barre/ballet movement.  Christine offers modifications along the way. For the Ballet Barre segment, Christine and cast use a chair.  A mat is used in the mat work segment.  Decent workout. Exercises in this workout include: Plie + Lunge Series Lunge foldover series chasse break Parallel chair lunge back Plank Walkout Parallel chair jumps

Suzanne Bowen BarreAmped Strengthen & Stretch series contains six workouts spread across two DVDs. The workouts are: Barre Power Stretch - 23 minutes - disc 1 Advanced Active Stretch - 28 minutes - disc 1 Lower Body Stretch - 20 minutes - disc 2 Upper Body Stretch - 12 minutes - disc 2 Relaxation Stretch - 13 minutes - disc 2 Bonus Ball Stretch - 6 minutes - disc 2 In BarreAmped Strengthen & Stretch, the emphasis is on the stretch throughout the five workouts.  Suzanne includes dynamic and static stretches in all the routines. There is a lot of breath work throughout the segments.  The moves in all the routines is very methodical and performed in at a controlled pace. All the routines use a mat.  Barre Power Stretch and Lower Body Stretch also uses a mobile barre (a chair can also be used).  Upper Body Stretch and Relaxation Stretch uses a yoga strap to assist with some of the stretches.  The Bonus Ball Stretch includes a ball. Barre Power Stretch - 3 & 1/2 stars Advanced

Round 11 is a cut round.  Round 11 starts July 3 and ends October 1.  The time between totals 13 weeks and 91 days.  Following 90:10 rule, I get 9 "off plan" days.  My eating style is low-carb done in a zig-zag pattern. My fasting protocol is Intermittent Fasting 17:7 approach. Action steps for this round are: Track food using Carb Manager App Track fast using ZERO App. Follow monthly workout rotation schedule. Start Weight: 145.9 Goal Weight: 136.6  

Round 10 Wrap-up. Round 10 April 3 to July 2 Maintenance   Round The mission that I chose to accept was to maintain weight.  My target maintenance weight for round 10 was 144.2 with a weight range of 143 to 147.  If my weight dropped below 143, I would eat more to bring it back up. If it went over 147, I would eat less to bring it back down.  It was interesting to see the day-to-day fluctuations in weight as sometimes there was no reason that I could identify for it. This was especially the case for the times I would see a 2-pound swing in either direction, I found myself self-regulating to course correct to bring myself back in the range I had set for myself. In the beginning, I did wonder if I gave myself enough of a spread to allow for normal shifts in weights and I would say for the most part I did as I was more inside the range than I was out. I did not track food during Round 10. However, I did consistently fast at least 16 hours a day. I am also doing a 36-hour fast between each

July 2022 Monthly Rotation The emphasis for July is barre/ballet style workouts.  Looking to lean out during my Round 11 cut.  For cardio, I will be incorporating some oldies but goodies. These are workouts that I have not done in awhile and include Tracey Staehle of FitbyTracy, Chalean Johnson TurboFire, Kristen Dowell, and Amy Bento Ross CIA workouts. For my treadmill workouts, I will be following some of the iFIT workouts. Barre/ballet will include workouts by Leah Sarago, Suzanne Bowen, Andrea Rogers, Jennee, and  Christine Gallagher DeFilippis.