04/01 rest day
6,000 steps

04/02 travel day
10,000 steps

MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground - shifting to dancing for the winter - 5,000 steps
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
05/02 - 3,000 steps dancing

MOBILITY & BALANCE - daily, stretches, Callanetics warm-up, working up to 2 minute Eagle poses
prior best Eagle Pose 90 sec each “side”
05/02 - 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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session

STRENGTH -
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG roller press-ups: 32 setting 4
TG wing-bar press-ups: 12 setting 4
TG pull-ups: 22 setting 4
TG hamstring curls: 23, setting 4
05/02 - n/a

JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
week 10 Metabolic Renewal (4 x 3-week phases)
04/04— Metabolic Renewal Workout 4A - happy I got in 1 hotel workout, but I didn’t keep it up
05/02— Metabolic Renewal Workout 4A - finally back to it

MOVEMENT -
05/03 - 3,000 steps dancing

MOBILITY & BALANCE -
05/03 - 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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session

STRENGTH -
05/03 - n/a

JUMP WORK and METABOLICS
05/03— Metabolic Renewal Workout 4B

MOVEMENT -
05/04 - 3,000 steps dancing

MOBILITY & BALANCE -
05/04 - 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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session

STRENGTH -
05/04 - n/a

JUMP WORK and METABOLICS
05/04 — n/a

MOVEMENT -
05/05 - 3,000 steps dancing - I moved my Apple Watch to my ankle and ended up with 8,000 steps total for the day. I kind of knew my Watch was cheating me of steps…I typically only log 2,000 in basic movement…5,000 seems more accurate. Maybe I only need to aim for 5,000 purposeful steps rather than the 8,000 I have been trying to get back to. Stupid watch.

MOBILITY & BALANCE -
05/05 - 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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session

STRENGTH -
05/05 - n/a

JUMP WORK and METABOLICS
05/05 — Metabolic Renewal Workout 4C - first time I have ever finished week 10, though I did have a 4 week break while traveling…

MOVEMENT -
05/06 - 3,000 steps dancing - Over 7,000 steps total.

MOBILITY & BALANCE -
05/06 - 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)
TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure
Sunday rest or workup to full Callanetics session

STRENGTH -
05/06 - n/a

JUMP WORK and METABOLICS
05/06 - n/a

MOVEMENT - Aiming for 8,000 steps, 60 min of purposeful movement

_________minutes steps
05/07, Sun - 60 __ 9,238
05/08, Mon - 60 __ 9,308
05/09, Tues - 90 __ 4,259
05/10, Wed - 60 __ 9,005
05/11, Thu - 60 __ 8,129
05/12, Fri - 30 ___ 5,760
05/13, Sat - 30 __ 7,834


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/07, Sun - rested
05/08, Mon - done
05/09, Tues - done
05/10, Wed - done
05/11, Thu - done
05/12, Fri - done
05/13, Sat - 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
Sunday rest or workup to full Callanetics session

STRENGTH -
on hold until sleep settles in

JUMP WORK and METABOLICS

Week 11 Metabolic Renewal Workouts
05/08, Mon - 4A
05/10, Wed - 4B
05/12, Fri - 4C

MOVEMENT - Aiming for 8,000 steps, 60 min of purposeful movement

_________minutes steps
05/14, Sun - 60 __ 5,519
05/15, Mon - 30 __ 6,046
05/16, Tues - 60 __ 9,333
05/17, Wed - 45 __ 8,503
05/18, Thu - 0!! __ 3,445
05/19, Fri — 30 ___ 7,625
05/20, Sat - 60 __ 10,721


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/14, Sun - done
05/15, Mon - done
05/16, Tues - done
05/17, Wed - done
05/18, Thu - done
05/19, Fri - done
05/20, Sat - 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
Sunday rest or workup to full Callanetics session

STRENGTH -
on hold until sleep settles in

JUMP WORK and METABOLICS

Week 12 Metabolic Renewal Workouts
05/15, Mon - 4A
05/17, Wed - 4B
05/19, Fri - 4C

Plan for week of 05/21

MOVEMENT - Aiming for 8,000 steps total, with 60 min of purposeful movement

_______ minutes steps
05/21, Su - 60 __ 9761
05/22, M - 60 __ 9565
05/23, Tu - 45 __ 6734
05/24, W - 0!! __ 4274
05/25, Th - 30 __ 7280
05/26, Fr - 60 __ 8274
05/27, Sa - 240 __ 14899


MOBILITY & BALANCE - Daily, Callanetics warm-up

05/21, Su - done
05/22, M - done
05/23, Tu - done
05/24, W - done
05/25, Th - done
05/26, Fr - done
05/27, 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
Sunday rest or workup to full Callanetics session

STRENGTH -
on hold until sleep, energy and muscle recovery settle in

JUMP WORK and METABOLICS
Finished 1 x 12-week round of Metabolic Renewal
Shifting to Metabolic GetImmunityUpgradeChallenge until the 6/5 Metabolic Renewal Summer Challenge begins.
The Immunity Challenge is daily…not sure if that is a reasonable schedule for me, but I plan to try.

https://youtube.com/playlist?list=P...5bIGMMFLj76_6tx

05/21, Sun - Immunity Challenge Day 1 - done!
05/22, Mon - Immunity Challenge Day 2 - done!
05/23, Tues - Immunity Challenge Day 3 - deferred, daily might be too much
05/24, Wed - Immunity Challenge Day 3 - lazy day
05/25, Thurs - Immunity Challenge Day 3 - finally done!
05/26, Fri - Immunity Challenge Day 4 - deferred, daily is too much
05/27, Sat - Immunity Challenge Day 5 - deferred, 4 hours clearing brush and hauling construction debris instead

On hold, recovering from back issues.