WORKOUT PLANNING - WEEK IN PREVIEW: 6/22/14 -6/2/14

SUNDAY, 6/22/14 - PM: Rest/off

MONDAY, 6/23/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)

TUESDAY, 6/24/14 - AM: Knee therapy; PM: circuit training, HIIT*

WEDNESDAY, 6/25/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout

THURSDAY, 6/26/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*

FRIDAY, 6/27/14 - AM: Core, stretch/yoga; circuit training

SATURDAY, 6/28/14 AM: Knee therapy, power walk (5 miles)

*High-intensity intermittent exercise

WORKOUT PLANNING - WEEK IN PREVIEW: 6/15/14 -6/21/14

SUNDAY, 6/15/14 - PM: Walk/run (2 miles), exercise bike (30 min)
MONDAY, 6/16/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (3 miles)
TUESDAY, 6/17/14 - AM: Knee therapy; PM: circuit training, HIIT*
WEDNESDAY, 6/18/14 - AM: Core, stretch/yoga; PM: BGR! Hump Day/hills workout
THURSDAY, 6/19/14 - AM: Knee therapy; PM: line dance lesson, circuit training, HIIT*
FRIDAY, 6/20/14 - AM: Core, stretch/yoga; PM: circuit training, walk/run (4 miles)
SATURDAY, 6/21/14 AM: Knee therapy, exercise bike (30 min)


*High-intensity intermittent exercise

15 in 15 - My Sojourn to Labor Day: Week 4 (falling off the wagon)

Well, no excuses, no alibis - just no discipline.

Lost track (and focus) these past 3 weeks.

Time to get back on my game and back energized.

Goals for the week
* Back to journaling (Weight Watchers)
* Ride exercise bike 4 times this week at least 35 min.

Workout Week Preview: 12/30/2013 - 1/5/2014

Monday, 12/30/13 - Cross training
Tuesday, 12/31/13 - 2 mi run
Wednesday, 1/1/14 (HAPPY NEW YEAR) - Rest
Thursday, 1/2/14 - 3 mi run and strength training
Friday, 1/3/14 - Cross training
Saturday, 1/4/14 - Stretch and strength training
Sunday, 1/5/14 - 4 mi run

Workout Week Preview: 6/9 - 15/2013

With just a couple of weeks away from the 'official' start of my Talladega 21000 training, I'm adding more cross-training to my workout:

Sun, 6/9/13: PM - Knee rehab, core
Mon, 6/10/13: Noon - Perfect 10; PM - Run/hills 4 mi
Tues, 6/11/13: AM - Knee rehab; Noon - Perfect 10; PM - 20-min sprints, pool
Wed, 6/12/13: Noon - Knee rehab, core; PM - Run/tempo 5 mi
Thurs, 6/13/13: Noon - Perfect 10; PM - 20-min sprints, pool
Fri. 6/14/13: AM - Perfect 10
Sat, 6/15/13: AM -  Knee rehab, core, 20-min sprints, pool

"Perfect 10" is a weight training program I found in February 2013 Fitness Rx (a women's health and fitness magazine).  Plans are to follow the workout plan for the next month so what my results will be. 

 

 

The "20-min sprints" is a form of  high-intensity intermittent exercise - HIIE.  In the same Fitness Rx magazine, I found a short article about how engaging in HIIE can cut body fat.  HIIE comprises of repeated repetitions of high-intensity sprints followed by recovery.   This article summarized the results of an Australian study of young overweight men engaging in HIIE for 20 minutes three times a week for 12 weeks.  The routine consisted of repeated circuits of 8-second sprints on an exercise bike followed by 12-second recovery.  According to the article, the young men lose about 5 pounds and increased aerobic capacity by 15%.  The article concluded by stating that HIIE is an effective way to lose body fat and build fitness quick.  I was very encouraged by the article and thought I would incorporate this into my training.

Workout Week in Preview: 3/17 - 3/23/2013

Sunday, 3/17/13: PM - PT knee; Long jog
Monday, 3/18/13: AM -  Core; PM - workout video (home)
Tuesday, 3/19/13: AM -PT knee; Noon - jog/walk; PM - Strength training
Wednesday, 3/20/13: AM - Core; PM - Jog/cardio 
Thursday, 3/21/13: AM - PT knee; Noon - jog/walk; PM - strength training
Friday, 3/22/13: AM - PT knee; PM - power walk
Saturday, 3/23/13: AM - REST

Workout Week in Preview (2/24 - 3/2/13)

Sunday, 2/24/13: AM - MobileFit*; PM - water conditioning/strength 
Monday, 2/25/13: AM - PT knee; PM - jogging
Tuesday, 2/26/13: AM - Core; PM - 5K**
Wednesday, 2/27/13: AM - PT knee; PM - MobileFit*
Thursday, 2/28/13: AM - Core; PM - jogging
Friday, 3/1/13: AM - PT knee; PM - MobileFit*
Saturday, 3/2/13: AM - jogging (long run)

*Web-based/online exercise workout program (YMCA)
**5K in the PM to kickoff/benefit Rumpshaker charity

PLAN FOR SUCCESS - WORKOUT SCHEDULE: 1/20 - 26/2013

People do not plan to fail - they fail to plan.  Here it is - another weekly training schedule.  So one day completed as planned.  Day 1 down, 6 more to go.