Weekly Workout:: 02-04-19

Around Thanksgiving time of 2018, I noticed that I was slipping into eating just case, drinking too many sodas, and not really working out. Rather than waiting till the new year, I figured I would start low and slow and build my way back to the fitness beast I once was (I was no beast...). So over the past two months I have been slowing working my way back to a moderate fitness level via a combination of running, Orange Theory workout classes, not stuffing my face full of food and cutting all soda (3-weeks strong).

Starting this week, I want to take that to the next level and I have always been taught if it isn't measured, it can't be managed. So each week I am going to share my workout schedule and after the week, I will find a way to comment on what worked, what didn't, and how I will change it for the following week. Please note, I am not a fitness guru nor do I play one on TV. So if you have good ideas, please share them with me @ReedDailey on Twitter.

Monday: Gym Workout

  • Warm-Up:
    • Elliptical 6-Minutes
  • Main: x5 Sets
    • 10-Burpees
    • 20-Climbers
    • 10-Push-Ups
    • 20-Squats
    • 15-High Knees
  • Run: x6 Sets
    • 45-Seconds Medium (Level-8)
    • 30-Seconds Regular (Level-6)
  • Cool Down
    • Elliptical 30-Minutes
    • Stretching Session

Tuesday

  • Warm-Up:
    • Elliptical 6-Minutes
  • Main: x5 Sets
    • 20-Squats
    • 20-Planks
    • 20-Jumping Jacks
    • 8-Curls
    • 8-Shoulder Lifts side
  • Run: x6 Sets
    • Jump Rope 1.45 Minutes
    • 15-Seconds Rest
  • Cool Down
    • Elliptical 30-Minutes
    • Stretching Session

Wednesday

  • Warm-Up:
    • Elliptical 6-Minutes
  • Main: x5 Sets
    • 20-Squats
    • Planks 20-Seconds
    • 20-Jumping Jacks
    • 8-Curls
    • 8-Shoulder Lifts
    • 8-Shoulder Shrugs
  • Run: x6 Sets
    • Jump Rope 1.45 Minutes
    • 15-Seconds Rest
  • Cool Down
    • 45-Second @ Level-8 X 6 Reps with 30-Second breaks
    • 45-Second @ Level-8 X 4 Reps with 15-Second breaks

Thursday

  • Warm-Up:
    • Elliptical 6-Minutes
  • Main: x5 Sets
    • 8-Shoulder front lifts
    • 10-Crunches (Left)
    • 10-Crunches (Right)
    • 10-burpees
    • 10-Ball swings
  • Run: x6 Sets
    • Jump Rope 1.45 Minutes
    • 15-Seconds Rest
  • Cool Down
    • Elliptical 30-Minutes
    • Stretching Session
  • Paddle Match - Evening Session

Friday

Saturday

  • Paddle Practice - AM Session

Sunday

Next week I am going to talk about the apps I am using to help me with my fitness as well as showcase so of the things I am doing from a nutrision stand point.


Playlist:: Warm Up, Cool Down, and Get Fit

I have a birthday around the corner, a handful of mini vacations, and one exciting once in a lifetime trips coming up. To prepare for decadent eating, consumption of copious amounts of adult beverages, and likely a few extra apps. I wanted to get back to feeling good about my fitness. To help with the transformation from laptop-fat to French Rivera Reed, I have sourced the web for a handful of playlist that I think will help me with my run. Thanks to the Nike+ Training Club, I found two playlists that are helping me accomplish my goals (210 by 4th of July), (200 by August 15th),  (195 by Sept 15).

 

Playlist #1: Warm Up and Cool Down playlist that I find to be the perfect early morning running music.

 

 

Playlist #2: Middle of the day, late afternoon run when I am tired and need a little more boost of energy.