MOVEMENT - daily x 4 miles on flat ground, mostly in zone 2 heart rate (60-70% max), OR 3 miles on steep hills with period at higher heart rate, but still within MAF 180 heart rate range (70-75% max). Working to improve MAF 180 20 min distance on flat ground
prior MAF 180 20 min distance: 10/22/22 1.18 miles, avg 115 bpm
12/09 3 miles in zone 2
MOBILITY & BALANCE - daily, stretches, working up to 2 minute Eagle poses
prior Eagle Pose 60 sec each “side”
12/09 - stretches, skipped Eagle pose
Shifting schedule again: MWF Metabolic workout, which includes both Jump Work (squat jumps, burpees, jumping jacks, etc) and Matt Work (planks, supermans, glute bridge, heel beats, bird dogs/kick backs, etc); TThSa TotalGym Full Body (pull-ups, press-ups, hamstring curls) - all exercise done 1 set to failure; Sunday rest or workup to full Callanetics session
STRENGTH -
Start with Callanetics warm-up. One slow set to failure.
Prior Best:
planks: 70 sec high plank
superman: 65 sec
pike presses: 30 (halfway down - replaced with TG)
TG press-ups: 30 setting 4
TG pull-ups: 20 setting 4
TG hamstring curls: 10, setting 4 (15 on setting 3)
12/09 - n/a
JUMP WORK and METABOLICS
prior best: 100 jumping jacks, 30 squat jumps
12/09 - Metabolic Renewal Workout 1C (4 rounds of squat+press, sauat+curl, push-up+plank, switch jumps, frog jumps+toe jumps)
Last edited by NHSB : Sat, Dec-10-22 at 07:22.
Reason: Corrected mileage
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