Current Training

I call this stuff Training because "working out" sounds so much like - well... work.  And who likes to do that?   

Anyway, here is my current training plan...

As of September 2015:

Sunday Rest day

Monday/Thursday - Bike ride for 30 minutes minimum

Tuesday/Friday - Strength Training using body weight

Wednesday/Saturday - Walk/Jog for at least 20 minutes

Always stretch after every workout!!

NOTE:  If you're just starting out, try the Core Exercises and Stretching for a couple weeks.  It'll really help to do these before starting any major exercise plan and but will especially help prevent injury by getting the core strong first.

**CORE EXERCISES & STRETCHING

Here are the core exercises and stretches I do.  If you'd like pics, just leave a comment and I'll post pics on how these are done.  I think most can be found with a quick internet search.  Some stretches have multiple names though.  You can also find videos on how these are done at Fit2Fat2Fit - check out videos for stretching and core exercises in the gallery.

CORE EXERCISES

Plank (hold for 30 sec)

Side Plank (hold for 30 sec)

Pelvic Thrusts (x30)

Chest Raise-ups (x30)

Alternating "superman" on all 4s (Hold each side for 30 sec)

STRETCHES (do these following core exercises)

Hip Flexor stretch

Butterfly stretch

Crossover stretch (back)

Crossover Pull-in stretch (glute)

Laydown hamstring stretch

Quad stretch

Calf stretch

Standing Hamstring stretch

Chest stretch

Shoulder stretch

Lat stretch

Abs stretch

Bicep stretch

Tricep stretch

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OTHER WORKOUT PLANS :
I like keeping these options for a change-up now and again

Monday - Geocaching, hiking, biking, walking the dogs - JUST MOVE!!

ALT Tuesday/Thursday/Saturday Upper body Tues/Sat one week and Thursday the next

Warm-up for 3-5 minutes on punching bag

++Strength Training:
Chest:  Bench Press / Chest Fly
Shoulders: Seated Press / Side Raises
Back:  Lawnmower pulls / Lat pulldowns
Triceps:  Tricep Pushdown / Tricep Extensions
Biceps:  Bicep Curls / Hammer Curls

Cool Down Stretches

Wednesday - Treadmill for 30 minutes @ 3.0 mph (min 2.0 incline) w/ core exercises & stretching**

Thursday - Lower body Thurs one week and Tue/Saturday the next

Cardio warm-up for 5-10 minutes

++Strength Training:
Quads:  Wall slides / Leg extensions
Hamstrings:  Front Leg Raise / Ball Leg Curl
Calves:  Calf raises / Air jump rope (jumping rope w/out a rope=no broken lights)
Abs:  Ball crunch / Reverse crunch

Cool Down Stretches

Friday - Treadmill for 30 minutes @ 3.0 mph (min 2.0 incline) w/ core exercises & stretching**

Saturday - Move at least 30 consecutive minutes

Sunday - OFF

++Strength Training originally adapted from Body Builder website's Beginner Weight/Strength Training Workout).  Do two sets of 10-12 reps with enough weight heavy enough to barely make the entire set (muscle fatigue).


HERE IS MY "FIRST 6-WEEKS WORKOUT"

This initial workout plan is not very strenuous because it's not good to do strenuous workouts at first - it's too easy to get injured!!

Weeks 1-4

Mondays - Pick a fun outdoor activity
Tuesdays - Using a pedometer, walk at least 8,000 steps 
Wednesdays - Treadmill for 20 minutes @ 2.5 mph minimum
Thursdays - Using a pedometer, walk at least 8,000 steps 
Fridays - Treadmill for 20 minutes @2.5 mph minimum
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved - I like the kickboxing 

Weeks 5-6 (Bumpin' it up a bit!)

Mondays - Pick a fun outdoor activity
Tuesdays - Using a pedometer, walk at least 10,000 steps 
Wednesdays - Treadmill for 30 minutes @ 3.0 mph minimum w/core exercises & stretching
Thursdays - Using a pedometer, walk at least 10,000 steps 
Fridays - Treadmill for 30 minutes @3.0 mph minimum w/core exercises & stretching
Saturdays - For 30 min., work out w/ the xbox - Fitness Evolved or Kinect Adventures