Week of 9/18/23 Workout Plan

MOVEMENT - Aiming for an average of 10,000 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.

___steps
M…. 13,235
Tu… 12,168
W…. 13,626
Th… 12,485
Fr…. 12,248
Sa… ..9,785
Su… ..6,155


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

Tu… Callanetics warm-up
Th… Balance challenge - heel-to-toe walking
Sa… Callanetics warm-up
Su… Callanetics warm-up


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 3 of 8 weeks 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.

…………………………………… overhead _ bench _ Bulg
___ squats ___ deadlifts __ press ___ press _ sp squat
1RM 2x39# ___ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
cur 2x29# ____ 2x29# __ 2x11.5# _ 2x19# ___ 2x11.5#
M r 12-12-12 _ 12-12-12 _ 12-12-12 _ 12-12-12
W r ___________________________________ 12-12-12 - not fully recovered
Fr r 12-12-12 _ 12-12-12 _ 12-12-12 _ 12-12-12


JUMP WORK and METABOLICS
2023 Round 3 Week 1 Metabolic Renewal Workouts, Phase 1 - restarting after illness
M. - Leg Workout 1A 2x11.5# dumbbells - did on Tues
W - Back/Chest Workout 1B 2x6.5# dumbbells
Fr - Arms/Shoulders Workout 1C 2x6.5# dumbbells


I tried to do both workouts on Monday without any pre-workout carbs. I did not have the energy to do the metabolic conditioning (and struggled to make it through the strength training). Did the Monday metabolic conditioning on Tuesday.