We now begin our journey into Week 7. As always, we have some new challenges for you this week. You'll be glad to hear you'll be doing less cardio, but not-so-glad to hear you'll be doing more strength training. Or maybe you love weight training and you can't WAIT for some new workouts. Hey, you never know, right?
Before you get started, let's take a moment to reflect on your progress. How have you been doing with your workouts? Are getting most of them in or are you having some trouble? Look at every aspect of your training schedule to figure out where you're going wrong. Don't be afraid to be creative with your time and your workouts--something is always better than nothing! Don't forget that these workouts are only suggestions. Feel free to do your own workouts, use videos, etc. If the workouts are too easy, modify them by adding weight, reps, sets or exercises. This is your program so make it work for you!
Checking In
As you know, now is a good time to reflect on your behavior of the past week. Fill out this checklist and be honest! Remember that no one is perfect. Every week is different--some weeks will suck a little bit and other weeks you'll be the epitome of perfection. Take what you can get and pat yourself on the back for all your successes.
Cardio
Cardio, Schmardio, right? Now that we're in Week 7, you should have a good idea of this whole cardio thing. This week, you're back to 3 structured cardio workouts with some added challenges. I won't spill the beans just yet...you'll just have to wait and see. Feel free to do an extra cardio workout if you'd like--I certainly won't argue with someone who wants to do more. Just be aware of your body and make sure you're getting enough recovery time.
Make sure you're keeping track of your Perceived Exertion with this PE Scale. or use a heart rate monitor.
Strength Training
For the last 6 weeks, you've been concentrating on a total body program. Or at least, you better have been. Now, you should be feeling stronger and more confident in your lifting abilities. If that's the case, you're ready for this week because we're going to introduce a split routine. That means you'll have your usual full body workout, plus a bonus upper Body and lower Body workout. New exercises, new weights, new everything. As you may have noticed, that means you'll be lifting 3 days a week instead of two. You should get out your schedule and do some rearranging to accommodate your routine.
Feel free to visit my Workout Center to see more options for workouts or use a different workout. Make sure you're lifting enough weight that you can ONLY complete the assigned number of repetitions. It may take some time to find the right weight for each exercise.
Flexibility
I wish I had some new stretching workouts for you this week, but I simply haven't had the time. For now, you'll be sticking with your usual stretching workouts as well as the optional Mat Workout for your flexibility work.
Nutrition
I don't know about you, but I'm bored with this whole nutritional thing. KIDDING! Seriously, this week I'm throwing a hodge-podge of information at you--you'll get stuff about carbs, dieting and some recipes thrown in for good measure. Hopefully you'll learn a couple of things and perhaps be motivated to eat healthy this week.
Motivation
If I haven't motivated you by now, someone should come to my house and stab me in the eye with a green bean. No, really...as you may have guessed, motivation really does come from within. Each day you have to dig down to find a reason to keep going with your exercise--it's getting easier isn't it? ISN'T IT? Lie to me if you have to. This week, we're going to talk a bit about time management because managed time is happy time. Or something like that.
Day 43 | Day 44 | Day 45 | Day 46 | Day 47 | Day 48 | Week 7 Calendar |
