In the last post, I promised to share my workout plan for the next month. Since I’m incredibly out of shape, it’s going to be an easy plan! I’ve never agreed with the “go til you drop” method. In my experience it leads to pain, suffering, and giving up before you’ve really gotten started. The way to begin an exercise program is to start off easy and ramp it up a little bit every couple of workouts. Before you know it, you’ll be a workout machine.
The cardio workouts have been borrowed heavily from a couch to half marathon workout that I did several years ago and loved. If that’s your goal, great! If not, find a level that works for you and stick to it. Please note that each of the cardio workouts planned should have a 5 minute warm-up and 5 minute cool down walk.
My favorite yoga workouts can be found on Youtube- the channel is Yoga with Adriene. She’s fantastic and funny and there are many videos to choose from based on your mood and level. I am starting with her 30 days of yoga challenge. I did the first one last night- it was a great flow that made me feel the burn and got all the kinks worked out.
Here’s the link: https://www.youtube.com/watch?v=TXU591OYOHA&list=PLui6Eyny-UzwxbWCWDbTzEwsZnnROBTIL
A few basics to remember: stretch before and after workouts, drink plenty of water to flush out the lactic acid in your muscles, and if you are too sore to move, skip a workout and spend some extra time stretching. Listen to your body, it will tell you if you’re pushing too hard.
*I am not an exercise scientist. These are my own workouts that you may utilize at your own risk. When in doubt, consult your physician about whether or not this might be right for you. *
Week 1:
Sunday: yoga, abs (30 crunches, 40 side to side toe touches)
Monday- Rec League Volleyball (1/2 hour cardio)
Tuesday- yoga, abs (20 crunches, 40 Russian twists, 20 leg lifts)
Wednesday- 30 min. walk, Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, dumbbell lateral raise, 20 push-ups)
Thursday- yoga, abs (20 v-ups, 40 Russian twists, 20 knee to elbow crunches)
Friday- Rest
Saturday- 35 min. walk, Chest (3×10 bench press, lat pull down, flys, rows, single arm row, supported pull-ups)
Update: Got through two workouts this week- and then got taken out of the game by a miserable sinus infection. I will start again next week!
Week 2:
Sunday- yoga, abs (20 sit-ups, 2 x 30 second planks, 20 leg lifts)
Monday- Rec League Volleyball (1/2 hour cardio)
Tuesday- yoga, abs (20 crunches, 20 knee to elbow crunches, 40 Russian twists)
Wednesday- 30 min. walk, Legs ( 3×10 leg press, squats, dead lift, 20 lunges each leg, 20 side lunges each leg, 2 :30 second wall sits)
Thursday- yoga, abs (2 x 30 second planks, 40 sit-ups)
Friday- Rest
Saturday- 40 min. walk, Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, hammer curls, front extensions)
Week 3:
Sunday- yoga, abs (50 sit ups, 30 toe touches)
Monday- 40 min. cardio (1 min. jog, 2 min. walk cycles) Back/Chest (bench press, single arm rows, supported pull-ups, lat pull down, flys)
Tuesday- yoga, do your favorite ab workout
Wednesday- 40 min. cardio ( 2 min. jog, 2 min. walk cycles) Legs (3×10 leg press, squats, leg curls, leg extensions, 30 goblet squats)
Thursday- yoga, abs (2 :45 second planks, 30 sit ups, 20 Russian twists)
Friday – Rest
Saturday- 40 min. cardio (2 min. jog, 2 min. walk cycles) Arms (3 sets x 10 reps bicep curls, triceps kickbacks, shoulder press, overhead triceps extension, lateral extensions, 30 push-ups)
Week 4:
Sunday- yoga, abs (3 :30 second planks, 20 v-ups, 40 Russian twists, 40 crunches)
Monday- 35 min. cardio (3 min. jog, 2 min. walk), Back/Chest (back extensions, 20 each side medicine ball push-ups, seated chest press, lat pulldown, bench press)
Tuesday – Rest
Wednesday- 35 min. cardio (3 min. jog, 2 min. walk), Legs (3×10 leg press, squats, adductor, abductor, leg curls, 2 :30 second wall sits w/ weight)
Thursday – yoga and abs (40 v-ups, 40 Russian twists, 40 knee to elbow crunches)
Friday- rest
Saturday – 40 min. cardio (3 min. jog, 1 min. walk)
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