September 17, 2025 - Phase 3, Day 13

10/15KB for swings/squats

10s, 12s, 15s for other moves

September 16, 2025 - Phase 3, Day 12

3s, 5/6s, 7/8s

Downward dog pushups / knees on couch

September 15, 2025 - Phase 3, Day 11

No weight, 6s, 8s, all with 12lb vest; light band 2 rounds, medium band 3rd round

September 12, 2025 - Phase 3, Day 10

8s, 10s, 12s; 5s for bird dogs

Only 3 rounds - tired, worn out and not feeling it; been a very busy, hectic, & exhausting week. 

September 11, 2025 - Phase 3, Day 9

Didn’t sleep well and feeling weak today after having had an asthma attack last night because of selfish people wearing their garbage stinky perfumes 🤮🖕🏼.

So, after a meager attempt to do this workout, just spent 20 minutes walking the track.

September 10, 2025 - Phase 3, Day 8

Had to use hand weights: 10s, 12s, 15s; 15s for all rounds of double swings; only had time for 3 rounds

September 9, 2025 - Phase 3, Day 7

10s, 12s, 15s; 9lb vest (removed it about halfway through); 5s for tables for a couple rounds then no weight (can handle lifting the weight, but it hurts to lean on them)

September 8, 2025 - Phase 3, Day 6

8s, 10s, 12s; light band

Felt something tweak in my left kneecap on the first round of duck walks, so had to take it easy for the rest of the workout.

September 6, 2025 - Phase 3, Day 5

Step-ups: 10s, 12s, 15s, all with 9lb vest (my 12lb vest with one weight pouch removed)

KB swings: 20, 25, 30: had to take large steps forward instead of jumping

Chest press/flies: 10s, 12s, 15s (best only with 10s)

V-sits: 10s, 12s, 15s (no vest) could BARELY get in two trap with the 15s 🥵

T-pushups: all modified (WITH NOSE TAPS!!), no vest

September 5, 2025 - Phase 3, Day 4

Worked out at home today, so not as much weight option: 6s, 7s, 8s, last round no weight/5s

I find it VERY difficult to get the weights to stay on the sliders. 🫤