09/07/2026
8.30.26 to 9.5.26
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
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SUNDAY 8.30.26–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
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MONDAY 8.31.26–DAY #2
WORKOUT DAY 1 @ MATT GRIFFIN YMCA
WARM UP AND WORKOUT
Friday Mix Vol. 120 part. 1
https://youtu.be/zbO-0gFVUNU?is=8nFOUnz8qjW5k3Ay
Friday Mix Vol. 135–Start 29:00 minute mark
https://youtu.be/KTQeYEeBMCE?is=BeYGStzuKBiXk2TZ
COOL DOWN AND STRETCHING MUSIC
Peaceful Christian Jazz
https://youtu.be/rFTekX_ra3U?is=Z_1U2LLzxhBYTQnu
1 Class—8 AM— 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 19M zzzz
Sleep score: 43–poor
Activities and Fitbit steps: 9,929
Total Day’s Activities burned: 3,197
Total Day’s Activities and Workout Miles Done: 4.68
SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
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TUESDAY 9.1.26–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
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Wednesday 9.2.26–DAY #4
WORKOUT DAY 2 @ MATT GRIFFIN YMCA
Daughter Devona’s 50th 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
COOL DOWN AND STRETCHING MUSIC
DJ Anointed Ear
Vol 7
https://youtu.be/-PrvdIsZJzg?is=Et8IGI6MY1qid5yB
Christian Deep House
Holy Fire
http://youtu.be/GyFXEKMwCxo
Luxurious Relaxing Lounge
https://youtu.be/uGHwuYytkeU?is=MwNoYtg1HNroJBD8
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 9.3.26 DAY #5
REST DAY #3–
SLEEP 💤 TIME:
9H 5M
Sleep score: 85–good
Total Day’s ACTIVITY Fitbit Steps: 2,050
Total Day’s ACTIVITIES calories burned: 2,024
Total ACTIVITY Miles: .97
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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Friday 9.4.26 —DAY 6
Workout Day #3 @ Kent YMCA
20 Minutes Thread-mill HIIT WORKOUT
60 Minutes Circuit Weight Training—Upper and Lower body—-
Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/2d0vjmz2
SLEEP 💤 TIME: 4H 16M
Sleep score: 62–fair
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
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Saturday 9.5.26— DAY #7
Prison Ministry
REST DAY #4
SLEEP 💤 TIME: 3H 51M
Sleep score: 47-poor
Total Day’s Activity and Workout Fitbit steps: 4,036
Total Day’s Activities and Workout calories burned: 1,997
Miles done: 1.88
SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
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WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep
* Goal Reached IN BOLD:
8.30.26 to 9. Z26
Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal
4H 48M avg. zzz
*SLEEP GOAL: *6 hours + daily average
*AVG. SLEEP LEVEL GOAL: Poor To Good
*
*44,988
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000
*
*18,398
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000
*
* 21.18
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00
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NEXT WEEK’S CLASS MUSIC
WORKOUT MUSIC
Music For
Monday, September 7th Labor Day Wednesday September 9th- Gabby’s 21st Birthday
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
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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
