Week of 9/25/23 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…. 12,659
Tu… 12,395
W…. 12,748
Th… 13,220
Fr…. 12,403
Sa… 11,347
Su… 13,334


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

Tu… Callanetics warm-up
Th… Callanetics warm-up, stand on one foot 3 minutes
Sa… Callanetics arms
Su… Callanetics arms


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 4 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 - skipped
Fr r 12-12-12 _ 12-12-12 _ 12-12-12 _ 12-12-12


JUMP WORK and METABOLICS
2023 Round 3 Week 3 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x11.5# dumbbells - did Wed w/1B
W - Back/Chest Workout 1B 2x6.5# dumbbells
Fr - Arms/Shoulders Workout 1C 2x6.5# dumbbells - deferred to Mon