Happy December!!!!!! GOSH I can’t believe we are in Month 12 of 12 already, but here we are.

I don’t mean to overdo it here with the workout content lately, but I’m still feeling really excited and happy and optimistic with this new schedule and cadence. And luckily (or unluckily) for you, you usually get a lot of whatever is on my mind! 🙃

Last week, I hit 100% “compliance” on my workouts for the first time in ages. Of course, that could be beginner’s luck, but this really feels so much more sustainable.

I had a few people ask what my new full body workouts look like. As I previously shared, I had asked Chat GPT to write them for me, mostly in the interest of ease/laziness on my part, and because I don’t really have specific goals anyway.

At first I felt funny about sharing the exact workouts, because…. don’t I need to credit someone?! I’m so used to NOT sharing specific workout details because I paid for my previous plans and didn’t feel right then sharing them out for free! (Not because I would personally mind sharing but I wouldn’t want to distribute the creator’s work for free, of course!)

But, will Chat GPT care if I share? Where did Chat GPT even get these from? IS there anyone out there to credit? I honestly do not know. 🤷‍♀️ If my Chat GPT has a complaint, I guess the robots will let me know. lol.

Here is the little “blurb”/ summary instructions it gave me, based on the specifications I asked for:

For this first month, here’s what I’m doing (commentary theirs):

DAY 1 — Lower + Push + Pull Emphasis

1. Leg Press (machine)
3 × 8–12
(Primary lower lift with no spinal load.)

2. Dumbbell Bench Press
3 × 8–10

3. Seated Cable Row
3 × 10–12

4. Dumbbell Romanian Deadlift
3 × 8–12
(Keeps hip hinge but avoids barbell.)

5. Machine Chest Fly or Pec Deck
2–3 × 12–15
(Improves chest volume without straining shoulders.)

6. Cable Face Pulls
2–3 × 12–15
(Rear delts + upper back for balance.)

7. Plank Hold
3 × 30–45 sec

8. Medicine Ball Russian Twists
2 × 20 (10/side)

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DAY 2 — Posterior Chain + Shoulders + Glutes

1. Hip Thrust (DB or Smith machine)
4 × 8–12
(Primary glute builder.)

2. Machine Shoulder Press
3 × 8–10
(More stable than DB pressing; helps progressive overload.)

3. Lat Pulldown
3 × 10–12

4. Dumbbell Step-Ups or Box Step-Downs
3 × 8–10/leg

5. Cable Triceps Rope Pushdown
2–3 × 12–15

6. Dumbbell Hammer Curls
2–3 × 10–12

7. Hanging Leg Raises or Captain’s Chair Raises
3 × 10–15

8. Side Planks
2 × 20–30 sec/side

DAY 3 — Athletic Full Body + Unilateral Focus

1. Dumbbell Clean & Press (light–moderate weight)
3 × 6–8
(Power + full-body engagement.)

2. Bulgarian Split Squat (DBs)
3 × 8–10/leg

3. Chest-Supported Machine Row or T-Bar Row
3 × 8–12

4. Reverse Lunges (DB or cable)
2–3 × 8–12/leg

5. Dumbbell Lateral Raises
3 × 12–15

6. Bench Dips or Assisted Dips Machine
3 × 8–12

7. Cable Biceps Curls (straight bar or rope)
2–3 × 10–12

8. Cable Woodchoppers
2 × 12–15/side

9. Bicycle Crunches
2 × 20–30

Here’s what it told me as to why it thinks it wrote me a good program:

(I specifically asked to avoid barbell squats or deadlifts and for a mix of machines and free weights, and for the workouts to be 45- 60 min in duration.)

So far the only thing I’ve changed up is that I’ve added a 4th set on the leg exercises if I have time. Legs/ glutes/thighs are the area on my body that I tend to store the most fat AND seem to have harder time building muscle definition there, so I am trying to up the volume a little bit. If I’m short on time, I’ll stick to the 3 sets.

As a reminder, I’m doing these 3 workouts Tuesday, Thursday and Sunday, cardio on Monday, Wednesday and Saturday, and yoga on Fridays. I’ve been trying to do a 10 min core video on my cardio days too if I have time.

Tracking it:

I wanted a more VISUAL way to track my workouts.

I already record workouts on my daily journal page, but I can’t see the whole month at a time that way. I used to keep a digital grid habit tracker, which allowed that birds eye “at a glance” view, but I haven’t been using it lately and am not currently really feeling that.

So, I decided to make a separate Workouts calendar in my Google Calendar. When I complete a workout, I’ll switch it from red to green!

If I complete the workout but do it on a different day than planned, I’ll make it yellow (and I’ll drag it to the day I did it).

I like the idea of seeing the green chain build!! 🙂 (Though it’s okay if sometimes that chain is broken. I’m not seeking perfection.) Switching the color will give me that satisfaction of “checking a box”, too.

I also like that I can just toggle this calendar on and off (I typically always have other accessory calendars like this one OFF unless using them, and only my Kaelyn + Family calendars ON). It’s not something I need to look at all day long, you know?

There’s not a day that goes by that I don’t look at my Google Calendar though, so it’s a sure bet for me that I’ll access it, and I like the idea of being able to look back at it indefinitely too! (Maybe I’ll even copy and paste the actual workout into Week 1’s calendar notes, for posterity’s sake. And the specific cardio video I did, just for fun! Because I’m nerdy like that.)

Like this:

Let me know if you find this interesting! Again, I hope I don’t get sued by Chat GPT for sharing their content?!? lol!!! For the record, I am not claiming I wrote these and I am not selling them! haha.

I find these workouts and exercises to be very similar in style to what I was already doing, but going to full body makes it different enough that it feels like a fun switch-a-roo. 🙂 TOTALLY LOVING THIS!

Are you doing anything new for the month of December?? Last “new start” of 2025!

(You know who’s NOT tracking his workouts??? This lazy guy. 😆)

Daily Gratitude:

I am grateful for a really nice, successful college planning meeting with the college counselor at Ethan’s school today! Ivan and I both attended along with Ethan and it was really informative and helpful.