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#