Get Fit Friday: A Little Taste of My Weekly Workout

Get Fit Friday: A Little Taste of My Weekly Workout

So a couple friends have asked me about my workouts and how to get started. Each Friday, I’m going to post my workout plan for the week. Feel free to follow along, let me know how you’re doing or if you have any tips!

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. That’s the disclaimer.

I’ve been super busy at work for the last month, so my workouts have taken a nosedive. I’m trying to get back on track, and motivated. I’m easing into running outside, as opposed to just on my treadmill. 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.

Without further ado, my Get Fit Friday:

Friday
Steps: 10k
Workout: Rest Day

Saturday
Steps: 10k
Workout: Run/Walk Week 1 Plan

  • 3 minute warm up
  • 2 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: 12k (Get in a long outdoor walk)

Monday
Steps: 10k
Workout: Run/Walk Week 1 Plan (see above)

  • 34 minutes total

Cross train: Abs

  • 15 reps x 3 sets crunches, planks, leg drops and scissors

Tuesday
Steps: 12k (Get in a long outdoor walk)

Wednesday
Steps: 10k (late night at work, so I’ll aim for a long walk at lunch)

Thursday
Steps: 10k
Workout: Run/Walk Week 1 Plan (see above)

  • 34 minutes total

Cross train: Arms

  • 5lb weights—15 reps x 3 sets
  • lying chest flies, curl & press, tricep extensions & rows

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