Week of 7/31/23 Workout Plan (Monday start)

MOVEMENT - Aiming for an average of 8,000 steps, 60 min of purposeful movement - taking alternating rest/work days seems to be useful for recovery for now.

___minutes steps
Mo - 60 ____ 11897
Tu - 30 ____ 4762
W. - xx ____ xx
Th - xx ____ xx
Fr - xx ____ xx
Sa - xx ____ xx
Su - xx ____ xx


MOBILITY & BALANCE - Daily, Callanetics warm-up

Mo - done
Tu - done
W. - done
Th -
Fr -
Sa -
Su -


MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights — experimenting with moving strength training with metabolic conditioning days to improve recovery.
Sunday rest or workup to full Callanetics session

STRENGTH -
Full-body, week 9 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
___ squats ___ deadlifts _ overhead press _ bench press
M _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
F _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#


JUMP WORK and METABOLICS

Week 9 Metabolic Renewal Workouts, Phase 3
M - Leg Workout 3A 9#
W - Back/Chest Workout 3B 6.5#
Fr - Arms/Shoulders Workout 3C