9 weeks to the finish! - Goal setting
I've had multiple conversations lately about success through perserverance. It can be so easy to say we want to do something only to stop trying because of this reason or that. .
There is nothing worse than getting to the time of an event, occasion, etc. completely unprepared or defeated because determination and grit were lacking in fullfilling the plan.
Part of goal setting needs to include strategy on not quitting! You have a goal, a start and end date, the resources to succeed, now you have to figure out how you're going to stick with it!
It's never too late to be determined to complete the goal you have set for yourself. Become a "Goal digger" someone who sees each day as an opportunity to become a better you so that in the end you can honestly say, "I gave it my all and didn't give up!"
Do today what you didn't do yesterday and determine to do tomorrow more than you did today!
Monday:
Warm up: 5 minute easy bike, full body mobility (swing leg front to back, side to side. then both arms up and down then side to across your body). get loose
Upper body, core, and cardio, stretch
1. 5 rounds:
5 push ups.
2 minute bike - Moderate pace
2 minute bike - Moderate pace
5 dips
2 minute row - Moderate pace (bike if you don't have access to a rower)
2 minute row - Moderate pace (bike if you don't have access to a rower)
1 minute plank
2 minute bike - Fast
2 minute bike - Fast
25' Crab walk - Forward and Back
2 minute row - Fast (bike if you don't have access to a rower)
2 minute row - Fast (bike if you don't have access to a rower)
Cool down on bike, elipticle, or walk
*7 stretches for runners
45 - 60 minutes of yoga.
Run, legs, core, stretch
1 round:
Upper body, core, cardio, stretch
5 minute warm up on walk, bike, row, or eliptical. Full body mobility
4 rounds
5 Bench Press - Try to use a little heavier weight than what you did last week
25 sit ups
10 bicep curls - A little heavier than last week
1 round:
30 minute row or bike if no rower is available
5 minute cool done on bike rower or eliptical
Stretch
Run, Stretch
Tuesday:
Run, legs, stretch
10 minute fast walk to warm up, full body mobility
2 rounds:
25 walking lunges - chest up and knee to the ground
25 walking lunges - chest up and knee to the ground
25 squats - chest up and butt below the crease of your knee
1 mile run
20 box step up/ step down - Make this a challenging height
10 burpees
1 mile run
10 minute walk to cool down
*. 7 stretches for runners
Wednesday:
45 - 60 minutes of yoga.
There are many options online, or better yet, find a class to try!
Recommendations:
DVD available on amazon: "Moving Toward Balance" 8 week yoga with Rodney Yee
You tube: Yoga for beginners https://www.youtube.com/watch?v=OQ6NfFIr2jw
Thursday:
Run, legs, core, stretch
Warm-up: 5 minute bike, full body mobility
1 round:
100 scissor kicks - break these up however you want but make sure they are quality
Run 4 miles
Run 4 miles
*. 7 stretches for runners
Friday:
Upper body, core, cardio, stretch
5 minute warm up on walk, bike, row, or eliptical. Full body mobility
4 rounds
5 Bench Press - Try to use a little heavier weight than what you did last week
25 sit ups
10 bicep curls - A little heavier than last week
1 round:
30 minute row or bike if no rower is available
5 minute cool done on bike rower or eliptical
Stretch
Saturday:
Run, Stretch
Walk to warm up for 10 minutes, full body mobility
Run 9 miles - Complete this outside, not on a treadmill ;-)
10 minute walk to cool down
Stretch
Thank you for the workout plan this week. So grateful for the progress I have made since the first week. Although I don't look different on the outside, I have changed on the inside. Thank you.
ReplyDeleteThat's what it's all about - A life change!!! You are such an inspiration Lisa. Keep up the GREAT work!
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