Wellspring Whole Body Fitness

6.7.26 to 6.13.26

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—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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

Cool Down Music

10 to 12 minutes

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

11 Things that hurt our workouts off

https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins

4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS

————-————————————
SUNDAY 6.7.26
REST DAY #1

SLEEP 💤 TIME:
4H 44M
Sleep score: 57–poor

Activity and Fitbit steps: 3,587
Total Calories Burned: 2,287
Miles Done: 1.66

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 6.8.26
WORKOUT DAY 1 @ MATT GRIFFIN YMCA

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

Gospel House| Joyful Praise/—start at 1:02:00 mark
https://www.youtube.com/live/Vgk4pSx36q8?si=tbUESILunTtQT5h1

Relaxing Chill Stretching Music
https://youtu.be/cXHa8aOQtFE?si=ziZIa1RT8Ys8xwy2

COOL DOWN STRETCH
15 minutes stretching:

Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

SLEEP 💤 TIME:

Sleep score:
70–cliché more than anything else I've ever seen shift otherity and Workout Fitbit steps: 9,488
Activities/ Workout Calories Burned: 3,091
Miles Done: 4.49

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 6.9.26
WORK DAY

Medic 2 CERTIFIED CPR TRAINING

SLEEP 💤 TIME
2H 47M
Sleep score: No score

Total Day Activities Fitbit steps: 4,878
Total Day’s Activities Calories burned: 2,484
Total Day’s Activities Miles Done: 2.3

SOUL AND SPIRITUAL FITNESS
Bible In One Year App
___________________________________
Wednesday 6.10.26
WORKOUT DAY #2 @ Matt Griffin YMCA

WORKOUT
Gospel House Joyful Praise Workout Music—start @ 1:40:00mark
https://www.youtube.com/live/Vgk4pSx36q8?si=Cmepo0o-dZcFFkKp

COOL DOWN
Luxury Chillout Lounge
https://youtu.be/2qLfldgc_50?si=xiHPgZj9Bf225R4D

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

SLEEP TIME:
4H 1M zzzz
Sleep score: 61 fair

Activities and Fitbit steps: 12,164
Total Day’s Activities burned: 3,292
Total Day’s Activities and Workout Miles Done: 5.7

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 6.11.26
RECREATION DAY #1
18 Holes golfing at Lake Wilderness
Walked 18 holes: Score 90 with 5 pars and 1 birdie

SLEEP 💤 TIME:
4H 57M
Sleep score: 83 good

Total Day’s ACTIVITY Fitbit Steps: 16,123
Total Day’s ACTIVITIES calories burned: 3,573
Total ACTIVITY Miles: 6.58

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 6.12.26 —
WORKOUT DAY #3 @ PLANET FITNESS

WORKOUT
15 Minutes Elliptical HIIT cardio workout
https://youtu.be/sAY-dua1XJ8?is=m7T7d2XLV690UAWE

45 MINUTES ZING RESISTANCE TRAINING
Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/4b5xfrhf

15 Minutes Cool Down and Stretch

COOL DOWN STRETCH
15 minutes stretching:

SLEEP 💤 TIME:
4H 11M
Sleep score:
64• Fair

Total Day’s Activity Fitbit Steps: 6,780
Total Day’s Activity calories burned: 2,653
Miles done: 2.85

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 6.13.26– YARD-WORK
DAY #7

SLEEP 💤 TIME:
4H 51M

Sleep score:
58: poor

Total Day’s Activity and Workout Fitbit steps: 11,169
Total Day’s Activities and Workout calories burned: 3,020
Miles done: 5.22

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
————————————
NEXT WEEK’S CLASS MUSIC

Music For Monday, June 15th

WARM UP AND WORKOUT
The House of Mark. Do Meo
https://youtu.be/Zc9eRhe_Mu0?t=1365&is=X9v6KhOGtUhojmzI

Gospel House and Praise Dance
https://www.youtube.com/live/TOrHORABeao?is=DhKbbnp8hkU_NJ8q

COOL DOWN AND STRETCHING
Relaxing Chill Stretching Music
https://youtu.be/cXHa8aOQtFE?si=ziZIa1RT8Ys8xwy2

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

* Goal Reached IN BOLD:
6.7.26 to 6.13.26
Reached Nightly Sleep 💤 Goal
*Reached Sleep Level Goal

4:19zzz
*SLEEP GOAL: *6 hours + daily average

*AVG. SLEEP LEVEL GOAL: Fair To Good

* 64,180
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: *40,000

* 20,507
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: *18,000

* 28.08
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: *18.00

——————————————————————

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

Relaxing Chill Music – Stress Relief Lounge Music | Background Music This soft chill music can inspire you while you study, help you foc...

5.31.26 to 6.6.26

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—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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

Cool Down Music

10 to 12 minutes

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

11 Things that hurt our workouts off

https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins

4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS

————-————————————
SUNDAY 5.31.26
RECREATION DAY #1–Golfing with Blake at Auburn Golf Course

SLEEP 💤 TIME:
2H 56M
Sleep score: 81–Good

Activity and Fitbit steps: 17,074
Total Calories Burned: 2,679
Miles Done: 6.57

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 6.1.26
WORK DAY @ Roosevelt High School
Medic 2 HANDS-ONLY CPR TRAINING

CLASSES WERE VIRTUAL FOR STUDENTS
1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

COOL DOWN STRETCH
15 minutes stretching:

Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

SLEEP 💤 TIME:

Sleep score: 40–poor

Activity and Workout Fitbit steps: 7,291
11,053
Activities/ Workout Calories Burned: 2,613
Miles Done: 3.38

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 6.2.26
WORK DAY @ Nathan Hale High School
Medic 2 HANDS-ONLY CPR TRAINING

SLEEP 💤 TIME
2H 8M
Sleep score:
47-poor

Total Day Activities Fitbit steps: 6,151
Total Day’s Activities Calories burned: 2,656
Total Day’s Activities Miles Done: 2.85

SOUL AND SPIRITUAL FITNESS
Bible In One Year App
___________________________________
Wednesday 6.3.26
WORKOUT DAY #2 @ Matt Griffin YMCA

WORKOUT
Gospel House Joyful Praise Workout Music—start @ 1:40:00mark
https://www.youtube.com/live/Vgk4pSx36q8?si=Cmepo0o-dZcFFkKp

COOL DOWN
Luxury Chillout Lounge
https://youtu.be/2qLfldgc_50?si=xiHPgZj9Bf225R4D

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

SLEEP TIME:
4H 7M zzzz
Sleep score: 44 poor

Activities and Fitbit steps: 9,081
Total Day’s Activities burned: 2,979
Total Day’s Activities and Workout Miles Done: 4.1

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 6.4.26
REST DAY #3

SLEEP 💤 eTIME:
2H 41M
Sleep score:
55•poor

Total Day’s ACTIVITY Fitbit Steps: 2,681
Total Day’s ACTIVITIES calories burned: 2,687
Total ACTIVITY Miles: 2.08

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 6.5.26 —
WORKOUT DAY #3 @ PLANET FITNESS

WORKOUT
30 Minutes Stairmaster HIIT workout
https://youtu.be/jZNHqj0tgUw?si=zGKOuUPthHPj8dz5

**RECORD
**Total Feet Climbed: 1034
**Total Floors Climbed: 101

45 MINUTES ZING RESISTANCE TRAINING
Train with me and Zing Coach! I created a custom workout, just for us: https://zingworkouts.onelink.me/9kht/mtgqw27i

15 Minutes Cool Down and Stretch

COOL DOWN STRETCH
15 minutes stretching:

SLEEP 💤 TIME:
4H 49M
Sleep score:
61• Fair

Total Day’s Activity Fitbit Steps: 4,984
Total Day’s Activity calories burned:
2,652
Miles done:
3.28

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 6.6.26– REST DAY #4
Johnny and Dot 50th Wedding Anniversary Party Celebration

SLEEP 💤 TIME:
4H 51M

Sleep score:
69: fair

Total Day’s Activity and Workout Fitbit steps: 6,036

Total Day’s Activities and Workout calories burned: 3,113

Miles done: 2.71

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
————————————
NEXT WEEK’S CLASS MUSIC—————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep how țavg

* Goal Reached IN BOLD:
5.31.26 to 6.6.26
Reached Nightly Sleep 💤 Goal
Reached Sleep Level Goal

3:04 zzz
*SLEEP GOAL: 6 hours + daily average

*poor to good everyday
*SLEEP LEVEL GOAL: poor, fair, good

* 56,712
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: 40,000

* 21,328
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: 18,000

* 24.6
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: 18.00

——————————————————————

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

Relaxing Chill Music – Stress Relief Lounge Music | Background Music This soft chill music can inspire you while you study, help you foc...

5.24.26 to 5.30.26

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—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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

Cool Down Music

10 to 12 minutes

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

11 Things that hurt our workouts off

https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins

4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS

————-————————————
SUNDAY 5.24.26
REST DAY #1

SLEEP 💤 TIME:
4H 46M
Sleep score: 81–Good

Activity and Fitbit steps: 6.176
Total Calories Burned: 2,679
Miles Done: 2.84

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 5.25.26
WORKOUT DAY # 1 @ Matt Griffin YMCA
Memorial Day

Gospel House | Praise Dance Music | High Energy
https://www.youtube.com/live/YOHZqKcslGc?si=akPmhoGrRgL60yR4

Jesus Jazz Part 6
https://youtu.be/5D9qg5v1uL8?si=Ax5Q_WjdWdS-5imI

Jesus Disco Funk
https://youtu.be/OPZf3eLoWBU?si=tUpnB4G54pd_zTjW

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

COOL DOWN STRETCH
15 minutes stretching:

Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

SLEEP 💤 TIME:
4H 12M
Sleep score: 74–fair

Activity and Workout Fitbit steps: 11,053
Activities/ Workout Calories Burned: 3 631
Miles Done: 5.22

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 5.26.26
REST DAY #2

Vital signs—4:02 am
B/P:
(R) 125/65
(L) 130/59
Pulse rate: 47

SLEEP 💤 TIME
8H 46M
Sleep score: 79-Good

Total Day Activities Fitbit steps: 3,422
Total Day’s Activities Calories burned: 2,180
Total Day’s Activities Miles Done: 1.61

SOUL AND SPIRITUAHrreL FITNESS BIBLE
Bible In One Year App
___________________________________
Wednesday 5.27.26
WORKOUT DAY #2 @ Matt Griffin YMCA
Cut Lawn—Broke down boxes

WORKOUT
Gospel House Joyful Praise Workout Music—start @ 1:40:00mark
https://www.youtube.com/live/Vgk4pSx36q8?si=Cmepo0o-dZcFFkKp

COOL DOWN
Luxury Chillout Lounge
https://youtu.be/2qLfldgc_50?si=xiHPgZj9Bf225R4D

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

SLEEP TIME:
4H 1M zzzz
Sleep score:

Activities and Fitbit steps: 19,135
Total Day’s Activities burned: 3 848
Total Day’s Activities and Workout Miles Done: 9.0

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 5.28.26.
REST DAY #3

SLEEP 💤 TIME:
4H 1M
Sleep score:
55•poor

Total Day’s ACTIVITY Fitbit Steps: 9,648
Total Day’s ACTIVITIES calories burned: 755
Total ACTIVITY Miles: 4.54

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 5.29.26 —
WORKOUT DAY #3 @ KENT YMCA

WORKOUT
Insane 30 Minutes Elliptical HIIT
https://youtu.be/eZIpDDnhaqg?si=BrxTPLCzjCt__ffD

60 Minutes Circuit Weight Training
15 Minutes Cool Down and Stretch

COOL DOWN STRETCH
15 minutes stretching:

CALORIES BURNED:
Distance walked:

SLEEP 💤 TIME:
4H 49M
Sleep score:
61• Fair

Total Day’s Activity Fitbit Steps: 8,477
Total Day’s Activity calories burned:
2,652
Miles done:
3.28

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 5.30.26–DAY #4
RECREATION—Golfing w/ Blake

SLEEP 💤 TIME:
2H 13M

Sleep score:
68: good

Total Day’s Activity and Workout Fitbit steps: 11,026
Total Day’s Activities and Workout calories burned: 2,738
Miles done: 3.09

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
————————————
NEXT WEEK’S CLASS MUSIC

Music For Wednesday, June 3rd,
Gospel House| Praise Dance Music | High Energy
https://www.youtube.com/live/XfrvZtpHfYk?si=vKbuYN2xFm-NqqRu

Relaxing Chill Stretching Music
https://youtu.be/cXHa8aOQtFE?si=ziZIa1RT8Ys8xwy2

WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep how avg.

* Goal Reached IN BOLD:
5.24.26 to 5.30.26
Reached Nightly Sleep 💤 Goal
Reached Sleep Level Goal

3:51 zzz
*SLEEP GOAL: 6 hours + daily average

*poor to good everyday
*SLEEP LEVEL GOAL: poor, fair, good

* 60,683
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: 40,000

* 21,328
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: 18,000

* 31.41
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: 18.00

Relaxing Chill Music – Stress Relief Lounge Music | Background Music This soft chill music can inspire you while you study, help you focus during work, or simply let you relax after a long day.It is also the perfect music for ...

5.17.26 o 5.23.26

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—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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

Cool Down Music

10 to 12 minutes

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

11 Things that hurt our workouts off

https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins

4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS

————-————————————
SUNDAY 5.17.26
REST DAY #1

SLEEP 💤 TIME:
5H 13M
Sleep score: 76–Good

Activity and Fitbit steps: 3,605
Total Calories Burned: 2,285
Miles Done: 1.69

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 5.18.26
WORKOUT DAY # 1 @ Matt Griffin YMCA

The House of Mark Di Meo (Jazz House Essentials)—-start at 24:50 mark-
https://youtu.be/mWY5QMtNx-E?si=8-GsHuyS36vtghbk

THE HOUSE OF DJ MEME
https://youtu.be/ak-Fdm09l8U?si=osck_FTnkNAbNJYc

Quarantine House—DJ Goma
https://youtu.be/0DykiYkiysY?si=oG_aNo68MhPMEY6R

THE HOUSE OF DJ MEME (Soulful House)
https://youtu.be/APoQY_aX2B4?si=S4sfHU1rSShDKFG6

Cool Down—
Soaking Worship Instrumental | Quiet
https://youtu.be/8pR4wP2nitg?si=X6c-WYOZ7SuxGrPA

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

WORKOUT
30 Minutes Threadmill HIIT
IBX SUMMIT WALK WITH RACHEL

COOL DOWN STRETCH
15 minutes stretching:

Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

SLEEP 💤 TIME:
4H 12M
Sleep score: 76–Good

Activity and Workout Fitbit steps: 12,119
Activities/ Workout Calories Burned: 3,176
Miles Done: 5.72

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 5.19.26
REST DAY #2

Cut Lawn

Vital signs—4:02 am
B/P:
(R) 125/65
(L) 130/59
Pulse rate: 47

SLEEP 💤 TIME
8H 46M
Sleep score: 79-Good

Total Day Activities Fitbit steps: 8,312
Total Day’s Activities Calories burned: 2,720
Total Day’s Activities Miles Done: 3.927

SOUL AND SPIRITUAHrreL FITNESS BIBLE
Bible In One Year App
___________________________________
Wednesday 5.13.26
WORKOUT DAY #2 @ Matt Griffin YMCA

WORKOUT
Classic House Masters
https://youtu.be/I3q_6MFFEh8?si=k2vEKgLIZG9lRAlO

COOL DOWN STRETCH

Chillout Sunset Vibes and Luxury Lounge
https://youtu.be/ScgHtFLvvk0?si=rKPMWnpivYvv_DD4

Lo-Fi Christian Instrumental Beats For Focus
https://youtu.be/Bon06VhRLuw?si=MqfT1FlcA3__eIPq

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

SLEEP TIME:
3H 10M zzzz
Sleep score:
62

Activities and Fitbit steps: 14,443
Total Day’s Activities burned: 3,797
Total Day’s Activities and Workout Miles Done: 6.83

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 5.14.26.
REST DAY #3
Medic 2 CPR—Garfield High School

SLEEP 💤 TIME:
6H 7M
Sleep score:
68•Good

Total Day’s ACTIVITY Fitbit Steps: 6,749
Total Day’s ACTIVITIES calories burned: 2,639
Total ACTIVITY Miles: 3.14

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 5.15.26 —
WORKOUT DAY #3 FITNESS

WORKOUT
30 Minutes Threadmill HIIT
IBX SUMMIT WALK WITH RACHEL
https://youtu.be/anacqJ2mZNc?si=hbdeLwArpLaSqHgO

CALORIES BURNED:
Distance walked:

40 Minutes Circuit Weight Training
15 Minutes Cool Down and Stretch

COOL DOWN STRETCH
15 minutes stretching:

SLEEP 💤 TIME:
7H 18M
Sleep score:
71• Good

Total Day’s Activity Fitbit Steps: 7,649
Total Day’s Activity calories burned: 2,652
Miles done: 3.28

Vital signs—
B/P:
(R)
(L)
Pulse rate:

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 5.16.26
REST DAY #4
Home Work

SLEEP 💤 TIME: 6H 26M

Sleep score:
68: good

Total Day’s Activity and Workout Fitbit steps: 6,542
Total Day’s Activities and Workout calories burned: 2,738
Miles done: 3.09

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep how țavg

* Goal Reached IN BOLD:
5.10.26 to 5.16.26
Reached Nightly Sleep 💤 Goal
Reached Sleep Level Goal

5:53 zzz
*SLEEP GOAL: 6 hours + daily average

*Good to fair everyday
*SLEEP LEVEL GOAL: moderate, fair, good

* 59,409
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: 40,000

* 20,007
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: 18,000

* 27.67
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: 18.00

——————————————————————

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

30 MIN IBX SUMMIT WALK | Treadmill Follow Along! We have 30 minutes of an IBX Summit Walk! We are going all the way ...

Introduction: Biblical Spiritual and Physical Fitness

CLICK LINK BELOW TO WATCH

https://www.youtube.com/live/2u_bNuQPHc8?si=ch6VtdOUR4i8_cdB

5.10.26 o 5.16.26

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

WORKOUT AND CLASS DAYS
#1 & #2 GRIFFIN YMCA

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, 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

PERSONAL WORKOUT DAY #3 YMCA

30 Minutes STAIRCLIMBER HIIT —
https://youtu.be/jZNHqj0tgUw?si=yY8TWbHbbuDM_hOr

40 Minutes Circuit Weight Training
15 Minutes Cool Down and Stretch

Cool Down Music

10 to 12 minutes

COOL DOWN STRETCH
Premium Chillout music —start at 27 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

11 Things that hurt our workouts off

https://youtu.be/EwFZ4xUUdRc?si=f1pUB3eIXJlk10g_
Macros Importance —Fats, Carbs and Proteins

4 REST DAYS
3 WORKOUT DAYS
7 SPIRITUAL DAYS


————-————————————
SUNDAY 5.10.26
REST DAY #1

SLEEP 💤 TIME:
1H 51M
Sleep score:

Activity and Fitbit steps: 3,906
Total Calories Burned: 2,313
Miles Done: 1.81

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
———————————————————
MONDAY 5.11.26
WORKOUT DAY # 1 @ Matt Griffin YMCA

Funky and Disco House—For Monday 5.11.26 class @ YMCA
https://youtu.be/vi7zlrsIey4?si=e7mwV6HNqe2uNPYc
START AT 12:35 mark

Funky Disco House Mix—start @ 10:00 mark
https://youtu.be/UUDsHlF4uv0?si=8LPBAPRd2JrgyJvQ

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

COOL DOWN STRETCH
15 minutes stretching:

Premium Chillout music start at 25 minutes mark
https://youtu.be/oxu368mTQ_Q?si=MuGuPrMj4jIn4OMv

SLEEP 💤 TIME:
5H 47M
Sleep score: 63• Average

Activity and Workout Fitbit steps: 10,109
Activities/ Workout Calories Burned: 3,354
Miles Done: 4.74

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
____________________________________
Tuesday 5.12.26
REST DAY #2

SLEEP 💤 TIME
4H 48M
Sleep score: 62: Good

Total Day Activities Fitbit steps: 2,387
Total Day’s Activities Calories burned: 2,113
Total Day’s Activities Miles Done: 1.13

SOUL AND SPIRITUAHrreL FITNESS BIBLE
Bible In One Year App
___________________________________
Wednesday 5.13.26
WORKOUT DAY #2 @ Matt Griffin YMCA

WORKOUT
Classic House Masters
https://youtu.be/I3q_6MFFEh8?si=k2vEKgLIZG9lRAlO

COOL DOWN STRETCH
Lo-Fi Christian Instrumental Beats For Focus
https://youtu.be/Bon06VhRLuw?si=MqfT1FlcA3__eIPq

1 Class—8 AM—
(TaeBo class “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

1 Class—9:15 AM—
(TaeBo GOLD class Active Older Adults Class) “Dancing, Boxing and Kicking Workout with House Music)
Wraps, gloves, Billy bands and mat

SLEEP TIME:
4H 46M zzzz
Sleep score: 62

Activities and Fitbit steps: 12,323
Total Day’s Activities burned: 3,251
Total Day’s Activities and Workout Miles Done: 5.83

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
_________________________________
Thursday 5.14.26.
REST DAY #3

SLEEP 💤 TIME:
10H 15M
Sleep score:
63•Good

Total Day’s ACTIVITY Fitbit Steps: 4,446
Total Day’s ACTIVITIES calories burned: 2,446
Total ACTIVITY Miles: 2.05

Vital signs—2:40 am
B/P:
(R) 124/66
(L) 122/60
Pulse rate: 47

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————
Friday 5.15.26 —
WORKOUT DAY #3 YMCA

The House of Mark Di Meo (Jazz House Essentials)—-start at 24:50 mark-
https://youtu.be/mWY5QMtNx-E?si=8-GsHuyS36vtghbk

WORKOUT
30 Minutes STAIRCLIMBER HIIT —
https://youtu.be/jZNHqj0tgUw?si=yY8TWbHbbuDM_hOr

40 Minutes Circuit Weight Training
15 Minutes Cool Down and Stretch

COOL DOWN STRETCH
15 minutes stretching:

SLEEP 💤 TIME:
8H 26M
Sleep score:
65• Good

Total Day’s Activity Fitbit Steps:
4,399
Total Day’s Activity calories burned:
2,351
Miles done:
1.66

SOUL AND SPIRITUAL FITNESS
BIBLE AUDIBLE
—————————————————————
Saturday 5.16.26
REST DAY #4
Community Prayer at Kent City Hall

SLEEP 💤 TIME: 4H 21M

Sleep score:
66: good

Total Day’s Activity and Workout Fitbit steps: 3,713
Total Day’s Activities and Workout calories burned: 2,348
Miles done: 1.75

SOUL AND SPIRITUAL FITNESS BIBLE
Bible In One Year App
——————————————————-
WEEK AVG. And TOTALS
Signifies Zzz Daily Sleep how țavg

* Goal Reached IN BOLD:
5.10.26 to 5.16.26
Reached Nightly Sleep 💤 Goal
Reached Sleep Level Goal

5:08 zzz
*SLEEP GOAL: 6 hours + daily average

*Good to fair everyday
*SLEEP LEVEL GOAL: moderate, fair, good

* 41,155
* Total Week’s Fitbit Steps Goal for the week
* STEPS GOAL: 40,000

* 18,792
* Total Week’s Calories Goal Reached
* Goal Reached CALORIES GOAL: 18,000

* 20.27
* Total Week’s Miles Done Goal Reached :
* MILES GOAL: 18.00

——————————————————————

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

30 Min | STAIRMASTER HIIT Workout | Advanced Workout | SHRED CALORIES 🔥 Welcome to Moe Gainz Fitness. On this Channel, I'll provide consistent home workouts that you can implement with little equipment. This channel has everythin...