Week of 8/28/23 Workout Plan

MOVEMENT - Aiming for an average of 10,000 steps/day. Breaking purposeful walking into 30-minute segments trying to reduce physical stress and support recovery.

___minutes steps
M…. 90 ____ 12795
Tu… 70 ____ 9574
W…. 70 ____ 10516
Th… 90 ____ 12182
Fr…. 120 ___ 17683
Sa… 60 ____ 6622
Su… 70 ____ 8759

Still sore from 7 mile hike up and down mountains on Friday, but tolerating multiple short daily walks otherwise.


MOBILITY & BALANCE - Rest days - Callanetics warm-up, full-body stretch/yoga

Tu… Callanetics
Th… Callanetics
Sa… Callanetics
Su… Callanetics


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 (Bulgarian split squat, squats, deadlifts, overhead press, bench press).

STRENGTH
Full-body, week 1 of 12 weeks starting progressive overload
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells. Still practicing form on Bulgarian split squats (recently added for better hamstring challenge). Waiting on delivery of extra plates to create a better target for bench press - guess my 1RM testing fell short on that one.

…………………………………… overhead _ bench _ Bulg
___ squats ___ deadlifts __ press ___ press _ sp squat
1RM 2x39# ___ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
cur 2x28.5# __ 2x28.5# __ 2x14# _ 2x16# ___ 2x9#
M r 12-12-12 _ 12-12-12 _ 8-8-10 _ 21-14-15
W r ___________________________________ 12-12-12
hotel 2x30# __ 2x30# ____ 2x10# __ 2x15#
Fr r 12-12-12 _ 12-12-12 _ 12-12-15 _ 13-15-15


JUMP WORK and METABOLICS
2023 Round 3 Week 1 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x14# dumbbells
W - Back/Chest Workout 1B 2x8# dumbbells
Fr - Arms/Shoulders Workout 1C 2x8# dumbbells - skipped due to travel