Tip of the Week: Use a progressive workout structure when first starting exercise or returning from a long period of no exercise. You’ll be more likely to stick with it and less prone to injury.
Summer is here, happy Father’s Day and summer solstice to all! Embrace your confidence and self-esteem high by journeying through the summer while keeping up with this series of workouts.
Starting this week, I’ll be giving some weekly workout plans that include cardiovascular exercise and some weight lifting exercises. You can choose to do both or just one depending on your goals. I would recommend you do both if yo have access to a gym. I’ll try to add some strength training for those without a gym. There will also be fitness tips, insight into why we’re doing this at all, and words of advice.
The weeks will be progressive in intensity so that it’s easier to stick to the plan and not burn out. If you feel that you can safely push yourself harder, then by all means add a bit more to each workout. As a coach and a former athlete I know the importance of easing yourself into the bigger workouts, so there will be challenges added to each week as the summer progresses.
Welcome to the first week in the Summer Workout Series: The lower bounds are the minimum goals that you try to achieve, while the upper bounds are there for those who would like to push themselves a bit more. Gym access or not, this week’s workouts are for either group:
3 to 4 times this week do:
- 1 mile of running plus another mile of walking
- 15 – 20 mins stationary bike (If you have access to one)
- 15 – 20 mins elliptical or stair-stepper (If you have access to one)
- 3 sets of 15-20 crunches
- 3 sets of 10-20 push-ups (or modified push-ups)
- 2 sets of 30 second side planks (each side)
- 10 burpees
For those who want to rock the guns out while the sun’s out, this week’s goals will consist of only body weight exercises:
- 150 – 200 push-ups by the end of the week.
- 15 – 30 pull-ups by the end of the week.
- 30 – 60 dips by the end of the week.
- 80 weightless squats by the end of the week.
- 200 sit-ups by the end of the week.
- 40 forward lunges (each leg)
Be sure to subscribe and like to receive weekly updates on the new workouts for the week. I will try to post them at the beginning of each week so that you have more time to fit wellness into your schedule.
BONUS Tip: Take a picture of yourself now, so that you have photos for reference and comparison down the line, a month from now, two months, six months, a year, and beyond. It’s very motivating seeing the progress you’ve made, and it’s often hard to notice by just looking at the mirror day-to-day.