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
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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
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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
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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
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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
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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
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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
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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
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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
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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...
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