Your assignments for Week 10 will be similar to last week, but with some significant changes in your strength training routine. This week, you'll be choosing your own exercises and setting up a new type of split routine. One day, you'll focus on chest, shoulders and triceps. Another day, you'll work your legs. The last day, you'll work your back and biceps. Exciting, no?
Your cardio workouts are the same, so please choose these workouts or do whatever you like. As long as you're doing something, that's all I ask. As always, this is your program, so make it work for you.
Checking In
It's time for your weekly check in to see how you did last week on your cardio, strength and nutritional goals. Did you do all of your cardio workouts? Did you challenge yourself by adding time and/or intensity to your workouts? And what about the strength training? Did you add that extra set or more weight? Even if you missed some workouts, don't beat yourself up. Give yourself credit for everything you did do and realize that making exercise a part of your life takes time. Every day is different...do the best you can!
Take a moment to fill out this checklist to see where you succeeded and where you may need a little more work.
Cardio
Your assignment this week is, again, 3 structured cardio workouts. One is an interval workout, one is based on endurance and the other one is whatever you want it to be. I've provided the same workout options as last week, but feel free to do your own thing. Just remember that interval workouts should be shorter since you're working harder.
On the active rest days, you don't have to do a structured workout, but I do want you to be ACTIVE. That means walking whenever you can, taking the stairs, playing with the kids, or anything else that gets your body moving. It all counts!
Make sure you're keeping track of your Perceived Exertion with this PE Scale or a heart rate monitor.
Strength Training
As I mentioned, I've got a whole new thing going for you this week in which you'll be choosing your own exercises. I've provided a list to choose from for each body part, but these lists are not comprehensive. If you have another exercise you like, go for it! This is your workout, so don't be afraid to branch out and make it work for you!
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
The flexibility workouts include your usual stretching option and the Mat Workout I assigned a few weeks ago. Again, feel free to do your own stretching routines or your own yoga/pilates videos. Remember, it's your workout. Do what works for you!
Nutrition
This week, we're going to learn more about vitamins, antioxidants, yummy low-fat sauces...and you'll get some great tips on how to choose healthy foods when you're eating out.
Motivation
As always, I've come up with a few ways to motivate yourself. You'll practice gratitude, learn how to set new goals for yourself and different tools (like some great music) that will help get you going. If you're ready to get started, what are you waiting for?
Day 64 | Day 65 | Day 66 | Day 67 | Day 68 | Day 69 | Week 10 Calendar |
