Training Plan -- Week 1

Since yesterday's workout went pretty well, I'm going to try to run/walk this week. I'm still not feeling 100% but I'm anxious about losing my cardio fitness. I will jog as slowly as I can this week.

Now, for the dilemma. When and where am I going to train? It's freezing outside. The gym is really crowded. I am thinking I will train on the treadmill at my complex gym. Preferably, I'd like to do it in the AM but I am not sure how safe it would be. I'd be very nervous being in the alone at 6 am and I wouldn't feel too comfortable being there alone with some random guy either. So, I'm going to wait until the afternoon.

Today I'm going to try Aquafit. Hopefully, being in the warm water will help my aching back and joints.

Monday - run/walk

Tuesday - strength training

Wednesday - run/walk

Thursday - strength training

Friday - run/walk

Saturday - walk - strength training

Workout Routine

Okay, here’s my workout routine for the next two weeks.  I borrowed it from A Workout Routine

Workout A

1.    Squats
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Rows
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Triceps Press Downs
1 set of 10-12 reps.

5.    Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.

Workout B

1.    Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.

2.    Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.

3.    Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.

4.    Biceps Curls
1 set of 10-12 reps.

5.    Abs
1-2 sets of 10-12 reps.
1 minute rest between sets.

 

Basically, I’m going to be doing three full-body workouts a week.  I’m also going to start taking spinning and/or aqua fit on the remaining days.  I want to make sure I'm working out at least five days a week.  This program also recommends one full rest day.  This will probably be on Tuesdays because that’s my busiest day.  

More than my workout routine I know my food plan is crucial.  So for the next four weeks I will be alternating between the above workouts.  For example, Week 1 – ABA, Week 2 – BAB, Week 3 -- ABA, Week 4 – BAB.   After weight training, I will do 30 minutes interval training on the Elliptical or Bike.  Let’s do this!

P.S.  It looks like I’m putting my 5K training on the back burner for a while.  I think I’m going to scratch the MLK Run and shoot for the Color Run in the spring.