Week of 8/7/23 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 - 40 ____ 9909
Tu - 20 ____ 5260
W. - 30 ____ 7251
Th - 20 ____ 6199
Fr - 60 ____ 13250
Sa - 00 ____ 2560
Su - 40 ____ 8241


MOBILITY & BALANCE - Daily, Callanetics warm-up

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


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)
AND 1-3 days of TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
OR 1-3 days of 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights.
TThSa - extra stretching
Sunday rest or workup to full Callanetics session

STRENGTH
Full-body, week 10 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 10 Metabolic Renewal Workouts, Phase 4
M - Leg Workout 4A 9#
W - Back/Chest Workout 4B 6.5#
Fr - Arms/Shoulders Workout 4C 6.5#