06/08/2026
5.31.26 to 6.6.26
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—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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
Cool Down Music
10 to 12 minutes
Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA
11 Things that hurt our workouts off
https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins
4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS
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SUNDAY 5.31.26
RECREATION DAY #1–Golfing with Blake at Auburn Golf Course
SLEEP 💤 TIME:
2H 56M
Sleep score: 81–Good
Activity and Fitbit steps: 17,074
Total Calories Burned: 2,679
Miles Done: 6.57
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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MONDAY 6.1.26
WORK DAY @ Roosevelt High School
Medic 2 HANDS-ONLY CPR TRAINING
CLASSES WERE VIRTUAL FOR STUDENTS
1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat
1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat
COOL DOWN STRETCH
15 minutes stretching:
Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv
SLEEP 💤 TIME:
Sleep score: 40–poor
Activity and Workout Fitbit steps: 7,291
11,053
Activities/ Workout Calories Burned: 2,613
Miles Done: 3.38
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 6.2.26
WORK DAY @ Nathan Hale High School
Medic 2 HANDS-ONLY CPR TRAINING
SLEEP 💤 TIME
2H 8M
Sleep score:
47-poor
Total Day Activities Fitbit steps: 6,151
Total Day’s Activities Calories burned: 2,656
Total Day’s Activities Miles Done: 2.85
SOUL AND SPIRITUAL FITNESS
Bible In One Year App
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Wednesday 6.3.26
WORKOUT DAY #2 @ Matt Griffin YMCA
WORKOUT
Gospel House Joyful Praise Workout Music—start @ 1:40:00mark
https://www.youtube.com/live/Vgk4pSx36q8?si=Cmepo0o-dZcFFkKp
COOL DOWN
Luxury Chillout Lounge
https://youtu.be/2qLfldgc_50?si=xiHPgZj9Bf225R4D
1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat
1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat
SLEEP TIME:
4H 7M zzzz
Sleep score: 44 poor
Activities and Fitbit steps: 9,081
Total Day’s Activities burned: 2,979
Total Day’s Activities and Workout Miles Done: 4.1
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 6.4.26
REST DAY #3
SLEEP 💤 eTIME:
2H 41M
Sleep score:
55•poor
Total Day’s ACTIVITY Fitbit Steps: 2,681
Total Day’s ACTIVITIES calories burned: 2,687
Total ACTIVITY Miles: 2.08
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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Friday 6.5.26 —
WORKOUT DAY #3 @ PLANET FITNESS
WORKOUT
30 Minutes Stairmaster HIIT workout
https://youtu.be/jZNHqj0tgUw?si=zGKOuUPthHPj8dz5
**RECORD
**Total Feet Climbed: 1034
**Total Floors Climbed: 101
45 MINUTES ZING RESISTANCE TRAINING
Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/mtgqw27i
15 Minutes Cool Down and Stretch
COOL DOWN STRETCH
15 minutes stretching:
SLEEP 💤 TIME:
4H 49M
Sleep score:
61• Fair
Total Day’s Activity Fitbit Steps: 4,984
Total Day’s Activity calories burned:
2,652
Miles done:
3.28
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
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Saturday 6.6.26– REST DAY #4
Johnny and Dot 50th Wedding Anniversary Party Celebration
SLEEP 💤 TIME:
4H 51M
Sleep score:
69: fair
Total Day’s Activity and Workout Fitbit steps: 6,036
Total Day’s Activities and Workout calories burned: 3,113
Miles done: 2.71
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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NEXT WEEK’S CLASS MUSIC—————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep how țavg
* Goal Reached IN BOLD:
5.31.26 to 6.6.26
Reached Nightly Sleep 💤 Goal
Reached Sleep Level Goal
3:04 zzz
*SLEEP GOAL: 6 hours + daily average
*poor to good everyday
*SLEEP LEVEL GOAL: poor, fair, good
* 56,712
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: 40,000
* 21,328
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: 18,000
* 24.6
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: 18.00
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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
This soft chill music can inspire you while you study, help you foc...
