Oh, it’s that time again. Time to start building for hiking, rock climbing, training for two half-marathons, a 5k for a local SPCA and a Thanksgiving run or race.
Week One Workouts:
Sunday: Easy 6 miles
Monday: Stretching, Hatha Yoga.
Tuesday: 4 miles and one hour spin class (HIIT workout)
Wednesday: 5 miles, stretching
Thursday: Circuit Training, which breaks down as follows:
— Each exercise is done once, but 3 times for 60 minutes with 20 second recovery then 2.5 minute recovery between each exercise. Here is the exercises:
- Curtsy lunges with 5 lbs plates in each arm raise up to shoulder height on down of the lunge.
- Bench Presses
- Star Jacks
- Bent over rows to shoulder shrugs.
- Squats with barbell
- Crabs with altering hand and foot. Get into the crab position, like you would if you were ‘crab-walking’. Contract your abs then Left foot to right hand (feet and hand meet in air above belly button) then right foot left hand. Make sure to keep your hips up and abs contracted. The stronger you get the easier it becomes, but NO, DEFINITELY NO, V shape from shoulders to knees. If you are at a V shape, strengthen your body. You can do so by raising your left hand, then right leg, then left hand then right leg. Just remember keep you hips up and stomach contracted.
- Band strap jacks.
- Place a resistant band around your ankles, bend knees, jump out and in (like you are doing jumping jacks) Straight knees do build nothing. Bend like a squat, out and in, as fast as you can, remained as low as you can for the full 60 seconds.
- Burpees with jumps. Oh yeah, my second most hated exercise saved for the end, dead arms, dead legs. All mental. As many in the 60 seconds as you can. Jump as high as you can.
Friday: 6 mile run with stretch and home yoga.
I took 8 classes in college my second to last semester before I graduated. I took one class, yoga, Hatha to be more exact. It was how I kept my sanity with a loaded semester. Through that class, I learned a ton enough to run my own class, so home yoga is focused and highly structured.
Saturday: Rest day ——> FAMILY DAY 🙂 Play Day. Enjoyed our normal route, we do very Saturday, no plans, just play and spend the day as a family. I can say it involved some play-dough, tons of dog kisses, buildings made out of blocks, walks, and Mickey Mouse Musketeers.
Overall, not a bad first week. I was a little sore Friday and Saturday. For week one and starting training this week was basic and will be built upon every week. My mileage was very low this week, but it was needed to allow my body to adjust other exercises. Basically, this week and week two (maybe week three) will be used to help my body rebuild its cellular function for increased exercise, intensity and duration.