October 20, 2025 - Phase 4, Day 16

12lb vest for all rounds 

October 21, 2025 - Phase 4, Day 17

12lb vest (took off for last 2 rounds)

12s for biceps, 8s for lats (deadbugs)

October 17, 2025 - Phase 4, Day 15

12/15 for lunges; no weight for duck walks; 15s for swing & press; 5s for jacks

Only 4 rounds. This one would have been better with a longer timer. With the time it takes to transition, I barely had time to do one or two reps 

October 16, 2025 - Phase 4, Day 14

Cherry bombs & toe touches: 5s, 6s, 7s, 8s, 10s

Side planks: 8s x4, 10s last round

No weight for table leg lifts 

October 15, 2025 - Phase 4, Day 13

KB swing/squat/jump: 10, 15, 20, 20, 25, 25, 30

Deadlift/row/curl: 10, 15, 15, 15, 20, 20, 25 (barely 2 reps w/25 and had to hold on to wall for balance)

Double swing/press: 12, 12, 15, 15, 15, 15, 15

October 14, 2025 - Phase 4, Day 12

It’s Fall Break at the university, so the gym is not open early enough to workout there - which means a home workout.

3s/5s for the jacks

12s for the presses (still need 10s & 15s at home - have been unsuccessful in finding any on Marketplace)

For the rest: 5s, 6s, 7s, 8s

October 10, 2025 - Phase 4, Day 10

Thai has not been a good week. I missed Monday because I was restricted from leg exercises while I healed. Missed again Thursday because I’m just EXHAUSTED from having play rehearsal every night. And still not much gusto today. I attempted this one, but by the time I figure out what the movement is and decide on the right weight, the beeper is going off. I might get one rep in. Not a fan of the 30-second clock ☹️. This week has just been quite the a wash. Way to lead into my birthday tomorrow 😩. Oh well…

October 8, 2025 - Phase 4, Day 8

15KB for single swings; 15 hand weights for double swings & burpees

Not feeling great, so only 3 rounds 

October 8, 2025 - Phase 4, Day 7

This workout was a mess for me. 😣 At first, tried a workout bar across two benches for the pull-ups - could barely lift off the floor ☹️. Then switched to the pull-up machine, but I think I can lift myself about half a centimeter? Lol!

10s, 12s, 15s 

October 3, 2025 - Phase 4, Day 5

No weight for the split lunges w/leg lift

All others: 10, 10, 10, 12, 15

Was wrecked after that 5th round and couldn’t do the 6th. Hopefully next time through 🤞🏼