9.30.2013

Week 1: Details (31 Days of Fitting in Fitness)

My sweet daughter "flicking" me from afar during our photo session.
Sweet soon to be teen- love that kiddo!
She takes credit for all the photos for our challenge!



Well here we are at Week 1 for our challenge. I hope you have had a chance to peek at the details but each week I will post the breakdown for both tracks. Remember you can jump in anytime and you can modify as needed. The one thing I will say is write it all down. I have provided a tracking document but you can use your own method, planner, journal or calendar -whatever works. 

My plan for tomorrow (Monday) is to start the C25K program and do the test. But this means I will probably go into my challenge slightly compromised as I have not done much at all over the Summer.
Actually let me rephrase that: my last workouts were more than three months ago...which means my muscles may not be thrilled with my little plan initially. However, since they are made for movement, ultimately they will be overjoyed. Joints over the age of 40 are generally skeptical of these efforts; I am sure we will be having a few words. If you are wondering whether you should do the test, I think I would say NOT if it will set you back at the onset. I just wanted the option available. 

There are 7 total exercises and @10 stretches in the Challenge base. 
My girl did some photos of me modeling the stretches and exercises.
They are not perfect, by any stretch of the imagination. I am sure when I am rich and famous, I will pay someone to make them go away. Meantime, pardon the greys, but you have me, more real than need be.  BUT hopefully you will have a clue somewhat how the exercise should be performed. 



Anytime Stretch Routine
Follow this sequence for an all over
 body stretch break anytime!
Follow Sequence and Repeat for Each Side


Stretch
1
Standing Quadriceps
2
Standing Calf
3
Forward Hamstring
4
Standing Crossover IT
5
Lateral Bend
6
Forward Bend
7
Overhead Stretch
8
Executive Stretch
9
Chest opener
10
Neck/Upper Back/Pray


Test Yourself 
Max Test
Day 1
Day 31
Push Up (as many)


Sit Up (as many)


Wall Sit (as long)


Plank (as long)


Lunge (as many)


Superman/Quadruped 


Bridge (as many) or (as long)




Be Gentle With Me Option (BGWM)

Week
Get Moving
Stretch
Strengthen
Day 1
10 Minute Walking
1-3
Wall Sit (30 sec)
Day 2
15 Minutes Walking
4-7
Quadruped (30 sec)
Day 3
12 Minutes Walking
8-10
Plank (30 sec)
Day 4
15 Minutes Walking
1-5
Wall Sit (30 sec)
Day 5
10 Minutes Walking
1-10
Bridge (30 sec)
Day 6
15 Minutes Walking
6-10
Plank (30 sec)
Day 7
off
off
off



Core and More Challenge (CAM) 

Week 1
Exercise
*Suggested reps/sets
Day 1
Sit Up
1-3 sets 6-20 reps
Day 2
Pushup
1-3 sets 6-20 reps
Day 3
Lunge
1-3 sets 6-20 reps
Day 4
Sit  Up, Pushup, Lunge
1-3 sets 6-20 reps
Day 5
Off

Day 6
Plank, Superman, Wall Sit
1 x Hold as long as can each
Day 7
Pushup
4 sets 8- 20


*To compliment the CAM Challenge I will use the Couch to 5K program: either the treadmill or road version (not sure yet- will decide tomorrow!)


Exercises and Stretches pictures will be posted Monday, September 30th.
I'm already exhausted from all this planning... phew! But you have no worries since you get to follow along, more or less!

Please chime in and share which challenge you will be participating in for the next 31 Days.




1 comment:

walk along the shore with me and leave your footprints in the sand-
I'm listening, friend...in November I will not be replying so often, but instead slip quietly over to your place for a visit. ;)