Mon, Aug-14-23, 08:32
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Senior Member
Posts: 948
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Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
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Week of 8/14/23 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
M
. 40 ____ 8648
Tu
20 ____ 4023
W
. 90 ____ 12609
Th
30 ____ 4894
Fr
. 60 ____ 10195
Sa
60 ____ 7536
Su
30 ____ 7631
MOBILITY & BALANCE - Rest days - Callanetics warm-up, full-body stretch/yoga
Tu
Callanetics warm-up
Th
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)
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.
STRENGTH
Full-body, week 11 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
Adding Bulgarian split squats for better hamstring challenge
overhead _ bench _ Bulgarian
___ squats __ deadlifts _ press __ press _ split squats
M. _ 2x16.5# _ 2x16.5# _ 2x9# __ 2x9#
W _ ______________________________ 2x9#
Fr _ 2x16.5# _ 2x16.5# _ 2x9# __ 2x9#
JUMP WORK and METABOLICS
Week 11 Metabolic Renewal Workouts, Phase 4
M. - Leg Workout 4A 9#
W - Back/Chest Workout 4B 6.5#
Fr - Arms/Shoulders Workout 4C 6.5#
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