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

Week of 7/23/23 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 - 30 ___ 5327
Mo - 45 __ 6783
Tu - 15 __ 3696
W. - 60 __ 12478
Th - 20 ___ 4752
Fr - 60 ____ 10847
Sa - 0 ___ 4809


MOBILITY & BALANCE - Daily, Callanetics warm-up

Su - done
Mo - done
Tu - skipped
W. - done
Th - skipped
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 8 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# - skipped. No energy.



JUMP WORK and METABOLICS

Week 8 Metabolic Renewal Workouts, Phase 3
M - Leg Workout 3A - w/2x9# dumbbells, did 1/4 M, rest added to W workout
W - Back/Chest Workout 3B - w/2x6.5# dumbbells
Fr - Arms/Shoulders Workout 3C - w/2x6.5# dumbbells

Week of 7/31/23 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
Mo - 60 ____ 11897
Tu - 30 ____ 4762
W. - xx ____ xx
Th - xx ____ xx
Fr - xx ____ xx
Sa - xx ____ xx
Su - xx ____ xx


MOBILITY & BALANCE - Daily, Callanetics warm-up

Mo - done
Tu - done
W. - done
Th -
Fr -
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)
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 9 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#
F _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#


JUMP WORK and METABOLICS

Week 9 Metabolic Renewal Workouts, Phase 3
M - Leg Workout 3A 9#
W - Back/Chest Workout 3B 6.5#
Fr - Arms/Shoulders Workout 3C

Week of 8/7/23 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
Mo - 40 ____ 9909
Tu - 20 ____ 5260
W. - 30 ____ 7251
Th - 20 ____ 6199
Fr - 60 ____ 13250
Sa - 00 ____ 2560
Su - 40 ____ 8241


MOBILITY & BALANCE - Daily, Callanetics warm-up

Mo - done
Tu - done
W. - done
Th - done
Fr - done
Sa - done
Su - 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)
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.
TThSa - extra stretching
Sunday rest or workup to full Callanetics session

STRENGTH
Full-body, week 10 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#
F _ 2x16.5# __ 2x16.5# ____ 2x9# _______ 2x9#


JUMP WORK and METABOLICS
Week 10 Metabolic Renewal Workouts, Phase 4
M - Leg Workout 4A 9#
W - Back/Chest Workout 4B 6.5#
Fr - Arms/Shoulders Workout 4C 6.5#

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#

Week of 8/21/23 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
M…. 40 ____ 8542
Tu… 20 ____ 3129
W…. 30 ____ 5506 oops - low step count, but did a ton of 1RM testing
Th… 20 ____ 3602
Fr…. 60 ____ 7478 + serious gardening that doesn’t chalk up steps
Sa… 60 ____ 7392 + more serious gardening
Su… 90 ____ 12663 - broken into 3 x 30-min walks


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

Tu… Callanetics warm-up, full-body stretch
Th… “”
Sa… Callenetics
Su… Callenetics


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) - practicing form for 12 weeks before ramping up weights.

STRENGTH
Full-body, week 12 of 12 weeks practicing form, 3 sets x 12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells, will progressively increase weights after perfecting form
Adding Bulgarian split squats for better hamstring challenge
……………………………… overhead ___ bench _ Bulg
__ squats __ deadlifts __ press ____ press _ sp squat

M 2x16.5# _ 2x16.5# ___ 2x9# ___ 2x9#
W ___________________________________ 2x9#
Performed 1RM Testing to start progressive overload
1RM 2x39# __ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
Fr 2x28.5# _ 2x28.5# ___ 2x16# __ 2x16#
r 12-12-12 _ 12-12-12 ___ 5-4-6 _ 20-15-15
… seems my 1RM testing did not get me in the right ranges for upper body…I need to order more plates to allow better configurations for bench press vs overhead press


JUMP WORK and METABOLICS
Week 12 Metabolic Renewal Workouts, Phase 4
M. - Leg Workout 4A 9#
W - Back/Chest Workout 4B 4#
Fr - Arms/Shoulders Workout 4C 4#

Week of 8/28/23 Workout Plan

MOVEMENT - Aiming for an average of 10,000 steps/day. Breaking purposeful walking into 30-minute segments trying to reduce physical stress and support recovery.

___minutes steps
M…. 90 ____ 12795
Tu… 70 ____ 9574
W…. 70 ____ 10516
Th… 90 ____ 12182
Fr…. 120 ___ 17683
Sa… 60 ____ 6622
Su… 70 ____ 8759

Still sore from 7 mile hike up and down mountains on Friday, but tolerating multiple short daily walks otherwise.


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

Tu… Callanetics
Th… Callanetics
Sa… Callanetics
Su… Callanetics


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 1 of 12 weeks starting progressive overload
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells. Still practicing form on Bulgarian split squats (recently added for better hamstring challenge). Waiting on delivery of extra plates to create a better target for bench press - guess my 1RM testing fell short on that one.

…………………………………… overhead _ bench _ Bulg
___ squats ___ deadlifts __ press ___ press _ sp squat
1RM 2x39# ___ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
cur 2x28.5# __ 2x28.5# __ 2x14# _ 2x16# ___ 2x9#
M r 12-12-12 _ 12-12-12 _ 8-8-10 _ 21-14-15
W r ___________________________________ 12-12-12
hotel 2x30# __ 2x30# ____ 2x10# __ 2x15#
Fr r 12-12-12 _ 12-12-12 _ 12-12-15 _ 13-15-15


JUMP WORK and METABOLICS
2023 Round 3 Week 1 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x14# dumbbells
W - Back/Chest Workout 1B 2x8# dumbbells
Fr - Arms/Shoulders Workout 1C 2x8# dumbbells - skipped due to travel

Week of 9/4/23 Workout Plan

MOVEMENT - Aiming for an average of 10,000 steps/day. Breaking purposeful walking into 30-minute segments trying to reduce physical stress and support recovery.

___minutes steps
M…. 90 ____ 11016
Tu… 60____ 6007
W…. xx ____ 1099 - ill
Th… xx ____ 175 - ill
Fr…. xx ____ 1549 - ill
Sa… xx ____ 1715 - ill
Su… xx ____ 1277 - ill


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

Tu… Callanetics warm-up
Th… xx - ill
Sa… xx - ill
Su… xx - ill


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 2 of 12 weeks with progressive overload
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells. Still practicing form on Bulgarian split squats (recently added for better hamstring challenge).

…………………………………… overhead _ bench _ Bulg
___ squats ___ deadlifts __ press ___ press _ sp squat
1RM 2x39# ___ 2x39# ___ 2x21# _ 2x22.5# _ 2x18.5#
cur 2x29# ____ 2x29# ___ 2x14# _ 2x16.5# ___ 2x11.5#
M r 12-12-12 _ 12-12-12 _ 10-10-10 _ 18-15-15
W r ___________________________________ 12-12-12 - ill
Fr r 12-12-12 _ 12-12-12 _ 12-12-12 _ 12-12-12 - not fully recovered


JUMP WORK and METABOLICS
2023 Round 3 Week 2 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x11.5# dumbbells - deferred due to household illness
W - Back/Chest Workout 1B 2x6.5# dumbbells - ill
Fr - Arms/Shoulders Workout 1C 2x6.5# dumbbells - not fully recovered

Week of 9/11/23 Workout Plan

MOVEMENT - Aiming for an average of 10,000 steps/day. Breaking purposeful walking into no longer than 30-minute segments, trying to reduce physical stress and support recovery.

___steps
M…. 13072
Tu… 12136
W…. 13229
Th… 13089
Fr…. 12761
Sa… 12976
Su… 13441



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

Tu… Callanetics warm-up
Th… Callanetics warm-up
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 2 of 12 weeks with progressive overload
3 sets x 8-12 reps ~3 seconds up&down with 2 minute rest, using 2 dumbbells. Still practicing form on Bulgarian split squats (recently added for better hamstring challenge).

…………………………………… 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 - not fully recovered
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 2 Metabolic Renewal Workouts, Phase 1
M. - Leg Workout 1A 2x11.5# dumbbells - not fully recovered
W - Back/Chest Workout 1B 2x6.5# dumbbells
Fr - Arms/Shoulders Workout 1C 2x6.5# dumbbells - not fully recovered

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.

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…
Su…


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…
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 (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 Sat