Week of 9/4/23 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 ____ 11016
Tu… 60____ 6007
W…. xx ____ 1099 - ill
Th… xx ____ 175 - ill
Fr…. xx ____ 1549 - ill
Sa… xx ____ 1715 - ill
Su… xx ____ 1277 - ill


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

Tu… Callanetics warm-up
Th… xx - ill
Sa… xx - ill
Su… xx - ill


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 2 of 12 weeks with 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).

…………………………………… overhead _ bench _ Bulg
___ squats ___ deadlifts __ press ___ press _ sp squat
1RM 2x39# ___ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
cur 2x29# ____ 2x29# ___ 2x14# _ 2x16.5# ___ 2x11.5#
M r 12-12-12 _ 12-12-12 _ 10-10-10 _ 18-15-15
W r ___________________________________ 12-12-12 - ill
Fr r 12-12-12 _ 12-12-12 _ 12-12-12 _ 12-12-12 - not fully recovered


JUMP WORK and METABOLICS
2023 Round 3 Week 2 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x11.5# dumbbells - deferred due to household illness
W - Back/Chest Workout 1B 2x6.5# dumbbells - ill
Fr - Arms/Shoulders Workout 1C 2x6.5# dumbbells - not fully recovered