6 Weeks

[CODawn]

Monday 05.25.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Begin with Breath Tai Chi: Tai Chi for Walkers - Improve Posture, Gait and Endurance - 20 min Flow

Notes: Work holiday.

 

[CODawn]

Tuesday 05.26.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. Total outside walking = 2 miles
Notes:

 

[CODawn]

Wednesday 05.27.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. Total outside walking = 4 miles.

Notes: Migraine Day 1.

 

[JCU]

 

[CODawn]

Thursday 05.28.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps
7. Total outside walking = 5 miles.

Thank you @JCU

 

[CODawn]

Friday 05.29.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. 5 minutes of march steps
5. Total outside walking = 2 miles

 

[CODawn]

Saturday 05.30.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai: 15-Minute Tai Chi Flow - Flowing River
7. Total outside walking = 4 miles.

 

[CODawn]

Sunday 05.31.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Begin with Breath Tai Chi: Daily Tai Chi Habit That Will Completely Transform Your Life | Do This Daily | 20 Minute Flow

 

[CODawn]

Monday 06.01.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Total outside walking = 4 miles

 

[CODawn]

Tuesday 06.02.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. 5 minutes of march steps
5. Total outside walking = 4 miles.

 

[CODawn]

Wednesday 06.03.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. 5 minutes of march steps
4. Total outside walking = 4 miles

 

[CODawn]

Thursday 06.05.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. Total outside walking = 4 miles.

 

[CODawn]

Friday 06.05.2026
Total outside walking = 4 miles

 

[CODawn]

Saturday 06.06.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Releasing Tension: No balance holds today. I couldn't focus on the session.
7. Total outside walking = 4 miles: 4 1 mile walks in the brutal heat because we couldn't walk after dinner.

Notes: The heat really beat me up today.

 

[CODawn]

Sunday 06.07.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Releasing Tension: This was a nice session but I really struggled with balance at the end.
7. BYNM: Day 1: Breathe Again (Gentle, Grounding) | Gimme Five Challenge: 5 Minutes, 7 Days: It was nice to get back to yoga but this felt much different than the last time I did it. My back and hips were achy.
8. 30 Days of LIIT Day 1: Level 3, no rest. I could feel this in my shoulders.

Notes: Weekly PJ Day. I did not fall asleep.

 

[CODawn]

Monday 06.08.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 2: Level 3, no rest. Low impact butt kicks.
8. HR: Stride Day 01: 40 min Upper Body & Core: Tough but great workout. I did not need a lot of modifications.
9. BYNM: Day 2: Let It Go (Emotional Release, Hip Opening) | Gimme Five Challenge: 5 Minutes, 7 Days: My hips are not quite as "flexible" if that is the right word.
10. Total outside walking = 5 miles

Notes: I was sweating all day because it was humid for CO. Hips don’t lie and mine weren’t happy today.

 

[CODawn]

Tuesday 06.09.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 3: Level 3, no rest. Small movements. Hips and lower back complained.
8. Cardio Go! Day 1: Level 3, no rest. Some of this was not comfortable. Ugh. I hope it wasn't th SI joint.
9. BYNM: Day 3: Release Tension (Neck & Shoulder Release) | Gimme Five Challenge: 5 Minutes, 7 Days: Nice.
10. Total outside walking = 5 miles.

Notes: A tough day in some ways

 

[CODawn]

Wednesday 06.10.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 4: Level 3, no rest. Shoulders!
8. HR: Stride Day 02: 45 min Lower Body Strength: This was hard and I had to use quite few modifications.
9. BYNM: Day 4: Ease The Ache (Back Pain Relief) | Gimme Five Challenge: 5 Minutes, 7 Days: I hope this helps!
10. Total outside walking = 4 miles.

Notes: I was running on caffeine and adrenaline today.

 

[CODawn]

Thursday 06.11.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 5: Level 3, no rest.: Small twisting motion.
8. Cardio Go! Day 2: Level 3, no rest. I don't know what's going on with my back but it made this workout suck.
9. BYNM: Day 5: Clear Your Head (Mindfulness) | Gimme Five Challenge: 5 Minutes, 7 Days: Perfect.
10. Total outside walking = 4 miles.

Notes: I changed shoes for the last 2 miles of Walking, hoping that will help things.

 

[CODawn]

Friday 06.12.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 6: Level 3, no rest.: This did not feel terrible but it was only 7 minutes.
8. KP: Easy To Follow 1,000 Steps Walking Workout! (Low Impact Workout): This didn’t hurt but I did small movements.
9. HR: Stride Day 03: 30 min Full Body Conditioning: Great but challenging workout where I used modifications. I did get to do Skull Crushers !
10. BYNM: Day 6: Flow (Simple Yoga Flow) | Gimme Five Challenge: 5 Minutes, 7 Days: Interesting but enjoyable flow.
11. Total outside walking = 4 miles.

Notes: Friday Exhaustion reigns supreme but I did do my Friday workout, which wasn’t easy.

 

[CODawn]

Saturday 06.13.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow - Healing: There was a little bit of balance and I did ok.
7. BYNM: Day 7: Grounding (Root Chakra Activation) | Gimme Five Challenge: 5 Minutes, 7 Days: It's interesting how Yoga shows how tight you are. Even though it was a bit uncomfortable, I still love pigeon.
8. Cardio Go! Day 3: Level 3, no rest. I considered moving this to tomorrow but Sunday is my PJD. I wore my indoor walking shoes. My back didn't start bothering me to the last couple sets and it wasn't torture.
9. 4 mile walk outside: It wasn't hot but I get overheated when it's sunny and warmer than 70.

Notes: I miss the days when I could hike 12-14 miles in the foothills in 80° weather. Now, walking around the neighborhood in 80° weather kicks my ass.

 

[CODawn]

Sunday 06.14.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. Begin with Breath Tai Chi: 15-Minute Tai Chi Flow | Daily Stretch & Strength Routine: I struggled with the balance today. I feel like I have DOMS in the right glute.
7. BYNM: 5 Minutes to Yourself | Day 1 - Grounding: Short and sweet.
8. 30 Days of LIIT Day 7: Level 3, no rest. I did this one slow with small movements.

Notes: I read and napped during the day and watched the Carolina Hurricanes win the Stanley Cup in the evening.

 

[CODawn]

Monday 06.15.2026
1. Bird-Dog 10 per side 5–6 seconds 2 Sets.
2. Glute Bridges 12–15 reps 3–5 seconds 2 Sets
3. Clamshells 15 per side 2–3 seconds 2 Sets
4. Pelvic Tilts 10–12 reps 5 seconds 1-2 Sets
5. Dead Bug 10 per side (Controlled) 2 Sets
6. 5 minutes of march steps.
7. 30 Days of LIIT Day 8: Level 3, no rest
8.HR: Stride Day 04: 40 min Arm Strength: This was an awesome workout!
9. BYNM: DAY 01 | Gentle Welcome Reset | RRR 30-Day Yoga Challenge: Reset, Regulate, Rebuild ️: Just what I needed.
10. Total outside walking = 4 miles. We did the last 2 miles after dinner and I took a tumble. At least I didn't faceplant like I did in December.

Notes: Not the best day.