New Training Phase Week One 10/30
I Switched to full body circuit workouts and interval cardio for the next 4 or 6 weeks….depending upon progress. During this phase I am working on burning more bodyfat, and improving endurance while maintaining muscle. I completed 4 workouts this week….2 interval cardio workouts and 2 full body circuit workouts. I was somewhat pleased with what I was able to accomplish because there were a few activities I didn’t think I could do like jogging, lunges, and stability ball exercises. Next week I need to focus on decreasing my rest intervals and achieving at least 5 training sessions.
Cardio
4 minute walking warm up
1 minute jogging, 2 minute walking rest (4x’s)
4 minute walking cool down
Total 20 minute interval cardio workout. Actually lasted longer because my rest intervals took longer than 2 minutes. Next week I will work to decrease my rest interval and maybe add a round of work/rest intervals. Eventually I will work to increase my jog to a sprint.
Full Body Circuit
Warm up Circuit (complete circuit, rest 60 secs, and repeat)
lateral squats x 10
push ups x 10
belly blasters x 10
1st mini circuit (complete circuit, rest 60 secs, and repeat 2x’s)
dumbbell deadlift w/bent over row 30×10
single leg RDL 15×8 each leg
dumbbell curl w/shoulder press 12×10
2nd mini circuit (complete circuit, rest 60 secs, and repeat 2x’s)
lying tricep ext on stability ball 15×12
incline dumbbell chest press on stability ball 15×10
lunges x 8 each leg…should be combined w/crossover wood chop but I can barely do lunges so I eliminated the wood chop for now
Circuit should be completed in 30 minutes. It took me about 50 minutes. Next week I will work on decreasing my rest intervals.
I am working on improving my cardiovascular endurance so I can do more fat burning activities like running, sprinting, jump rope and more bodyweight exercises like push ups, pull ups, squats, lunges, planks, and so on. I will gradually begin to incorporate these activities into my training sessions.
Happy Training!
