Wellspring Whole Body Fitness

10/27/2026

10.18.26 to 10.24.26

My Week’s Workouts and Activities
Wellspring Whole Body
Fitness
ALL WORKOUTS FB DONE MINNESOTA
THIS WEEK

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

4 REST DAYS
2 WORK DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS

————-————————————
SUNDAY 10.18.26–DAY #1
REST DAY #1

SLEEP 💤 TIME: 3H 9M
Sleep score: 50– poor

Activity and Fitbit steps: 3,115
Total Calories Burned: 2,195
Miles Done: 0.42

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 10.19.26–DAY #2
WORKOUT DAY #1

@ PLANET FITNESS EDEN PRARIE, MN
JESUS IN THE GYM DAY #4

25 MINUTES HIIT
STAIR CLIMB on Stair-master climber

50 MINUTES ZING FULL BODY STRENGTH TRAINING

15 minutes stretching

SLEEP TIME: 2H 25M zzzz
Sleep score: 40-poor

Activities and Fitbit steps: 4,295
Total Day’s Activities burned: 2,170
Total Day’s Activities and Workout Miles Done: 1.98
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
——————————————————-
TUESDAY 10.20.26–DAY #3
REST DAY #2

SLEEP TIME: 4H 13M zzzz
Sleep score: 70–fair

Activities and Fitbit steps: 3,194
Total Day’s Activities burned: 2,170
Total Day’s Activities and Workout Miles Done: 1.49

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE

————————————————————-
Wednesday 10.21.26–WORKOUT DAY #2
JESUS IN THE GYM DAY 5

SLEEP TIME: 5H 4M
Sleep score: 74-fair

Military Calisthenics Workout

Activities and Fitbit steps: 3,162
Total Day’s Activities burned: 2,236
Total Day’s Activities and Workout Miles Done: 1.49

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 10.22.26 DAY #5
REST DAY 3

SLEEP 💤 TIME: 4H 16M
Sleep score: 56-poor

Total Day’s ACTIVITY Fitbit Steps: 3,261
Total Day’s ACTIVITIES calories burned: 2,142
Total ACTIVITY Miles: 1.52

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 10.23.26 —JESUS IN THE GYM DAY #6. WORKOUT Day #3 @ Planet Fitness

30 MINUTES OUTDOOR WALK
20 MINUTES Elliptical HIIT WORKOUT
15 MINUTES TAEBO TRAINING

40 MINUTE FULL BODY STRENGTH TRAINING with 10lb dumbbells

SLEEP 💤 TIME: 6H 42M

Sleep score: 74–fair

Total Day’s Activity Fitbit Steps: 15,502
Total Day’s Activity calories burned: 3,394
Miles done: 7.1

SOUL AND SPIRI TUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 10.24.26— DAY #7
REST DAY #4

SLEEP 💤 TIME: 4H 23M
Sleep score: 60-fair

Total Day’s Activity and Workout Fitbit steps: 2,341
Total Day’s Activities and Workout calories burned: 1,953
Miles done: 1.08

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App

——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep

* Goal Reached IN BOLD:
10.18.26 to 10.24.26

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
*
*
34,470
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*
15,639
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
16.14
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00

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

————-————————————
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
———————————————————
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
——————————————————-
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

————————————————————-
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
——————————
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

——————————————————-
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

————————————
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

——————————————————————

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,...

10/11/2026

10.4.26 to 10.10.26

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

————-————————————
SUNDAY 10.4.26–DAY #1
REST DAY #1

SLEEP 💤 TIME:
5H 31M
Sleep score:
64–fair

Activity and Fitbit,,::: steps: 6,857
Total Calories Burned: 2,756
Miles Done: 2.75

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 10.5.26–DAY #2
WORKOUT DAY 1 @ MATT GRIFFIN YMCA

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

SLEEP TIME: 5H 50M zzzz
Sleep score: 83–good

Activities and Fitbit steps: 9,091
Total Day’s Activities burned: 2,914
Total Day’s Activities and Workout Miles Done: 4.21
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
——————————————————-
TUESDAY 10.6.26–DAY #3
REST DAY #2– MEDIC 2 CPR CLASS @ West Seattle High School — Cut Home Lawn

SLEEP TIME: 4H 51M zzzz
Sleep score: 56–poor

Activities and Fitbit steps: 10,544
Total Day’s Activities burned: 2,949
Total Day’s Activities and Workout Miles Done: 4.91

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE

————————————————————-
Wednesday 10.7.26–DAY #4
WORKOUT DAY 2 @ MATT GRIFFIN YMCA

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

SLEEP TIME: 3H 21M
Sleep score: 40–poor

Activities and Fitbit steps: 9,873
Total Day’s Activities burned: 2,989
Total Day’s Activities and Workout Miles Done: 4.6

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 10.8.26 DAY #5
REST DAY #3

SLEEP 💤 TIME: 3H 35M
Sleep score: 48–poor

Total Day’s ACTIVITY Fitbit Steps: 4,451
Total Day’s ACTIVITIES calories burned: 2,280
Total ACTIVITY Miles: 2.1

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 10.9.26 —DAY 6
Workout Day #3 @ Kent YMCA

15 Minutes Threadmill HIIT WORKOUT

45 Minutes Circuit Weight Training—Upper body & core
10 reps—2 sets—
40lbs -upper body and core—

SLEEP 💤 TIME: 4H 31M
Sleep score: 56–poor

Total Day’s Activity Fitbit Steps: 6,461
Total Day’s Activity calories burned: 2,630
Miles done: 2.77

SOUL AND SPIRI TUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 10.10.26— DAY #7
Men’s Bible Study
Community Prayer

Grandson Derrick and Victoria’s 1st Wedding Anniversary

REST DAY #4

SLEEP 💤 TIME: 4H 10M
Sleep score: 61-fair

Total Day’s Activity and Workout Fitbit steps: 2,786
Total Day’s Activities and Workout calories burned: 2,218
Miles done: 1.31

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App

——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep

* Goal Reached IN BOLD:
10.4.26 to 10.10.26

Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal

4H 20M avg. zzz
*SLEEP GOAL: *6 hours + daily average

*AVG. SLEEP LEVEL GOAL: Poor To Good
*
*
48,065
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*
18,971
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
*
* 22.23
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00

————————————
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

——————————————————————

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

🎷 Welcome to Jazzayo Lounge!A gentle reset for the mind and body, ...

09/20/2026

9.13.26 to 9.19.26

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

————-————————————
SUNDAY 9.12.26–DAY #1
REST DAY #1

SLEEP 💤 TIME: 8H 25M
Sleep score: 86–good

Activity and Fitbit steps: 3,326
Total Calories Burned: 2,332
Miles Done: 1.56

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 9.14.26–DAY #2
WORKOUT DAY 1 @ MATT GRIFFIN YMCA.

WARM UP AND WORKOUT

Soulful Mix—DJ Steve Adam’s— March 2025
https://youtu.be/5o-0xGftCTU?is=FlmcfH26QyFVb7pe

COOL DOWN AND STRETCHING MUSIC

LET IT RAIN ON US
https://youtu.be/sBjvp0-G1wk?is=d3y4CqUugLBoW2Cj

Luxurious Relaxing Lounge
https://youtu.be/rQ0V5VEUl8U?is=EsFphKU22TsBfoB7

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

CALORIES AND HEART RATE
Workout Calories Burned:
THR:
MHR:
RHR:

SLEEP TIME: 3H 56M zzzz
Sleep score: 58–poor

Activities and Fitbit steps: 11,679
Total Day’s Activities burned: 3,318
Total Day’s Activities and Workout Miles Done: 4.98

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
——————————————————-
TUESDAY 9.15.26–DAY #3
REST #2— DOT’S BIRTHDAY

SLEEP TIME: 5H 18M zzzz
Sleep score: 59–poor

Activities and Fitbit steps: 2,708
Total Day’s Activities burned: 2,138
Total Day’s Activities and Workout Miles Done: 1.27

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE

————————————————————-
Wednesday 9.16.26–DAY #4
WORKOUT DAY 2 @ MATT GRIFFIN YMCA

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

Funky House 2023 Vol. 1–37:27 mark
https://youtu.be/_QqRba_ErkA?is=1FZj6cNRPZ6bHRjo

COOL DOWN AND STRETCHING MUSIC

Mediterranean Sunsets Lounge
https://youtu.be/tuiXx90sHc8?is=Avoe7wK5UzFgGXjx

SLEEP TIME: 4H 15M
Sleep score: 41–poor

Activities and Fitbit steps: 8,916
Total Day’s Activities burned: 2,912
Total Day’s Activities and Workout Miles Done: 4.28

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 9.17.26 DAY #5
REST DAY #3–

SLEEP 💤 TIME: 3H 17 M
Sleep score: 53–poor

Total Day’s ACTIVITY Fitbit Steps: 5,683
Total Day’s ACTIVITIES calories burned: 2,392
Total ACTIVITY Miles: 1.74

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 9.18.26 —DAY 6
Workout Day #3 @ Kent YMCA

20 Minutes Stairclimber HIIT WORKOUT
https://youtu.be/ZyyHST8VK7M?is=06Cp5s-vuIdJbNF1

ZING 40 Minutes Circuit Weight Training—Upper body and core

Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/2d0vjmz2

SLEEP 💤 TIME: 3H 47M
Sleep score: 53–poor

Total Day’s Activity Fitbit Steps: 5,683
Total Day’s Activity calories burned:
2,389
Miles done: 2.45

SOUL AND SPIRI TUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 9.19.26— DAY #7
REST DAY #4

SLEEP 💤 TIME:
7H 2M
Sleep score: 65-fair

Total Day’s Activity and Workout Fitbit steps: 4,121
Total Day’s Activities and Workout calories burned: 2,291
Miles done: 1.92

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App

——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep

* Goal Reached IN BOLD:
9.13.26 to 9.19.26

Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal

5H 8M avg. zzz
*SLEEP GOAL: *6 hours + daily average

*AVG. SLEEP LEVEL GOAL: Poor To Good
*
*40,568
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*18,053
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
* 18.29
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00

————————————
NEXT WEEK’S CLASS MUSIC

WORKOUT MUSIC

Music For
Monday, September 21st
Wednesday September 23rd

WARM UP AND HIIT WORKOUT

Soulful House Groove 15/2026 Weekly Mix
https://youtu.be/eEjD0L-BYSs?is=vKkBsjpx8fAO_xtf

Soulful House Groove 4-7-2026 Weekly Mix
https://youtu.be/mPiDkxDimR4?is=dHPiK8AfHaKIoSDf

COOL DOWN AND STRETCHING

Yoga Music —Soft and Uplifting

https://youtu.be/bJNVEK1E5QA?is=uaJRXbKCo7HKQ8CE

Stress Relief Jazz
https://youtu.be/YPsVWworsbc?is=_pHrGJyAD11Fb1sf

——————————————————————

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

🎷 Welcome to Jazzayo Lounge!A gentle reset for the mind and body, ...

09/14/2026

9.6.26 to 9.12.26

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

————-————————————
SUNDAY 9.6.26–DAY #1
REST DAY #1

SLEEP 💤 TIME:
4H 15M
Sleep score: 63-Fair

Activity and Fitbit steps: 4,192
Total Calories Burned: 2,248
Miles Done: 1.93

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 9.7.26–DAY #2–LABOR DAY
WORKOUT DAY 1 @ MATT GRIFFIN YMCA

Historical Origins
* Industrial Revolution: Formed in the late 19th century when harsh conditions—such as 12-hour workdays and child labor—plagued American laborers.
*
* First Marches: New York City held the first major labor parade on September 5, 1882.
*
* Federal Recognition: President Grover Cleveland signed it into law as a national holiday in 1894 following the violent Pullman strike.

WARM UP AND WORKOUT

Afro Gospel Workout Vol. 2

https://youtu.be/8uZrgpy0IhU?is=b_etkiHEiy6X6inh

Afro Gospel Workout Vol. 1
https://youtu.be/THZ5uF1A3pQ?is=0zrPGUQeTcERJ2_k

COOL DOWN AND STRETCHING MUSIC

Luxurious Relaxing Lounge
https://youtu.be/rQ0V5VEUl8U?is=EsFphKU22TsBfoB7

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

CALORIES AND HEART RATE
Workout Calories Burned:
THR:
MHR:
RHR:

SLEEP TIME: 4H 54M zzzz
Sleep score: 74–fair

Activities and Fitbit steps: 12,776
Total Day’s Activities burned: 2,941
Total Day’s Activities and Workout Miles Done: 5.92

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
——————————————————-
TUESDAY 9.8.26–DAY #3
REST #2—
MEDIC 2 CPR Class

SLEEP TIME: 5H 17M zzzz
Sleep score: 76–fair

Activities and Fitbit steps: 7,714
Total Day’s Activities burned: 2,882
Total Day’s Activities and Workout Miles Done: 3.65

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE

————————————————————-
Wednesday 9.9.26–DAY #4
WORKOUT DAY 2 @ MATT GRIFFIN YMCA
Granddaughter Gabby’s 21st Birthday

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

House Gruv— House Matic
https://youtu.be/RlDn30ZlxMI?is=-u7_vltLE0QvPMQI

COOL DOWN AND STRETCHING MUSIC

Chillout Lounge —Serene Sunsets with the sound and the music Music
https://youtu.be/kF9u92kzQFc?is=Sp2vBNxrHCJchOyH

Aurora Chillout Music
https://youtu.be/XkRRAMeUMAA?is=QavzCZJhsR8vaLzW

CALORIES AND HEART RATE
Workout Calories Burned: 381
THR: 90
MHR: 150
RHR: 50

SLEEP TIME:
2H M53zzzz—
Sleep score: 41–poor

Activities and Fitbit steps: 10,649
Total Day’s Activities burned: 2,888
Total Day’s Activities and Workout Miles Done: 5.0

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 9.10.26 DAY #5
REST DAY #3–
MEDIC 2 CPR CLASS

SLEEP 💤 TIME:
9H 5M
Sleep score: 85–good

Total Day’s ACTIVITY Fitbit Steps: 5,951
Total Day’s ACTIVITIES calories burned: 2,577
Total ACTIVITY Miles: 2.76

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 9.11.26 —DAY 6
Workout Day #3 @ Kent YMCA

20 Minutes Thread-mill HIIT WORKOUT

ZING 40 Minutes Circuit Weight Training—Upper body and core

Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/2d0vjmz2

SLEEP 💤 TIME:
6H 23M
Sleep score: 79–good

Total Day’s Activity Fitbit Steps: 5,970
Total Day’s Activity calories burned:
2,497
Miles done: 2.81

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 9.12.26— DAY #7
REST DAY #4
Medic 2 CPR CLASS

SLEEP 💤 TIME: 5H 21M
Sleep score: 68-fair

Total Day’s Activity and Workout Fitbit steps: 6,635
Total Day’s Activities and Workout calories burned: 2,646
Miles done: 3.13

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App

——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep

* Goal Reached IN BOLD:
9.6.26 to 9.12.26

Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal

4H 30M avg. zzz
*SLEEP GOAL: *6 hours + daily average

*AVG. SLEEP LEVEL GOAL: Poor To Good
*
*46,171
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*18,384
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
* 21.14
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00

————————————
NEXT WEEK’S CLASS MUSIC

WORKOUT MUSIC

Music For
Monday, September 14th Labor Day Wednesday September 16th-

WARM UP AND HIIT WORKOUT

Soulful House Groove 15/2026 Weekly Mix
https://youtu.be/eEjD0L-BYSs?is=vKkBsjpx8fAO_xtf

Soulful House Groove 4-7-2026 Weekly Mix
https://youtu.be/mPiDkxDimR4?is=dHPiK8AfHaKIoSDf

COOL DOWN AND STRETCHING

Yoga Music —Soft and Uplifting

https://youtu.be/bJNVEK1E5QA?is=uaJRXbKCo7HKQ8CE

Stress Relief Jazz
https://youtu.be/YPsVWworsbc?is=_pHrGJyAD11Fb1sf

——————————————————————

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

🎷 Welcome to Jazzayo Lounge!A gentle reset for the mind and body, ...