Get Fit Friday

Get Fit Friday

Better week this week, busy-wise, but I’ve been slacking in the exercise department. I’m trying to keep up my motivation, but with the weather being a little off I’ve been feeling a bit “blah”. They say exercise is a great solution for the blasting those blahs, though, so let’s go!

The disclaimer
As always, if you decided to do what I’m doing, make sure you have permission from your doctor to run, and don’t push yourself to the point of injury! I’m not a trainer, and even though Sam’s a gym teacher, he’s not a certified personal trainer either.

I use my Jawbone UP to track my steps, and typically on the treadmill I’m running at 6.5 MPH with a 2.0 incline. Outdoors is less exact. If you are a new running, I think you can follow my regime, but just take it slower and flatter.

Here’s the plan for the week:

Friday
Steps: 10k
Lunchtime walk

Saturday
Steps: 10k
Workout: Run/Walk Week 3 Plan
-3 minute warm up
-2.5 minute run
-1.5 minute walk
Alternate for 28 minutes
-3 minute cool down
34 minutes total

Cross train: Arms
-5lb weights—15 reps x 3 sets
lying chest flies, curl & press, tricep extensions & rows

Sunday
Steps: 10k steps
Workout: Run/Walk Week 3 Plan (see above)
34 minutes total

Cross train: Abs
-15 reps x 3 sets crunches, planks, leg drops and scissors

Monday
Steps: 10k

Tuesday
Steps: 12k (Get in a long outdoor walk)
Workout: Run/Walk Week 3 Plan (see above)
34 minutes total

Cross train: Arms
-5lb weights—15 reps x 3 sets
lying chest flies, curl & press, tricep extensions & rows

Wednesday
Steps: 10k

Thursday
Steps: 10k
Workout: Run/Walk Week 3 Plan (see above)
34 minutes total

Cross train: Abs
-15 reps x 3 sets crunches, planks, leg drops and scissors

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