MOVEMENT - Aiming for 8,000 steps, 60 min of purposeful movement
_______minutes steps
06/04, Su 0!! __ 1,799
06/05, Mo 60 __ 10,468
06/06, Tu 30 __ 5,114
06/07, W 30 __ 6,925
06/08, Th 90 __ 9,833
06/09, Fr 30 __ 10,513
06/10, Sa 30 __ 5,973
06/11, Su 30 __ 5,557
06/12, Mo 30 __ 5,759
06/13, Tu 30 __ 6,784
06/14, W 30 __ 6,147
06/15, Th 60 __ 10,690
06/16, Fr 60 __ 10,979
06/17, Sa 30 __ 9,600
06/18, Su 30 __ 5,546
06/19, Mo 30 __ 5,715
06/20, Tu 30 __ 6,323
06/21, W 30 __ 6,789
06/22, Th 30 __ 5,718
06/23, Fr 30 __ 5,955
06/24, Sa 30 __ 4,574
MOBILITY & BALANCE - Daily, Callanetics warm-up
6/4-6/10 - done
6/11-6/17 - done
6/18-6/24 - 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
Sunday rest or workup to full Callanetics session
STRENGTH -
06/08, Thu - Full-body, practicing form, 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#
06/13, Tue - 3x12, squats: 2x14#, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#
06/15, Thu - 3x12, squats:2x14#, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#
06/20, Tue - 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#
06/24, Sat - 3x12, squats: 2x14# dumbbells, deadlifts: 2x14#, overhead press: 2x9#, bench press: 2x9#
JUMP WORK and METABOLICS
Week 1 Metabolic Renewal Workouts
06/05, Mon - 1A w/ 2x9# dumbbells
06/07, Wed - 1B w/ 2x9# dumbbells
06/09, Fri - 1C w/ 2x9# dumbbells
Week 2 Metabolic Renewal Workouts
06/12, Mon - 1A w/ 2x9# dumbbells
06/14, Wed - 1B w/ 2x9# dumbbells
06/16, Fri - 1C w/ 2x9# dumbbells
Week 3 Metabolic Renewal Workouts
06/19, Mon - 1A w/ 2x9# dumbbells
06/21, Wed - 1B w/ 2x9# dumbbells
06/23, Fri - 1C w/ 2x9# dumbbells
Last edited by NHSB : Wed, Jun-28-23 at 14:14.
Reason: updated actuals
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