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Old Sun, Jul-16-23, 10:03
NHSB NHSB is offline
Senior Member
Posts: 948
 
Plan: IF+HP+Cycling+Stillman
Stats: 148/147/130 Female 5’6”
BF:29%/27%/20%-25%
Progress: 6%
Location: New England
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Week of 7/16/23 Workout Plan

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
Su - 60 ___ 8743
Mo - 60 __ 11053
Tu - 15 ___ 3557
W. - 60 ___ 9003
Th - 30 ___ 5427
Fr - 60 ____ 9658
Sa - 30 ___ 6489


MOBILITY & BALANCE - Daily, Callanetics warm-up

Su - done
Mo - done
Tu - done
W. - done
Th - done
Fr - done
Sa - done


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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure OR 3x12 full-body with dumbbells (squats, deadlifts, overhead press, bench press) - practicing form for 12 weeks before ramping up weights — experimenting with moving strength training with metabolic conditioning days to improve recovery.
Sunday rest or workup to full Callanetics session


STRENGTH -
Full-body, week 7 of 12 weeks practicing form, 3 sets x 12 reps with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
____ squats ___ deadlifts _ overhead press _ bench press
M _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
W _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#
Fr _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#



JUMP WORK and METABOLICS

Week 7 Metabolic Renewal Workouts, Phase 3
M - Leg Workout 3A w/2x9# dumbbells
W - Back/Chest Workout 3B w/2x6.5# dumbbells
Sa - Arms/Shoulders Workout 3C - deferred to Sat due to fatigue - w/2x6.5# dumbbells

Last edited by NHSB : Mon, Jul-24-23 at 07:54. Reason: Actuals
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