Week of 10/16/23 Workout Plan

MOVEMENT - Aiming for an average of 10,500 steps/day. Breaking purposeful walking into no longer than 30-minute segments (currently 1000-1500 per hour), trying to reduce physical stress and support recovery.

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

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 with progressive overload.
2 sessions per week, plus 1 lightweight practice day for new skills (Bulgarian split squats)
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells.

JUMP WORK and METABOLICS
2023 Round 3 Week 5 Metabolic Renewal Workouts, Phase 2

ACTUALS
MR=Metabolic Renewal; ST=Strength Training; OP=Overhead Press; BP=Bench Press; DL=Deadlift; BSS=Bulgarian Split Squat; # is total weight lifted (using 2 dumbbells)