Issue #273: My Workout Plan for Next Week
Good morning. It’s Saturday, December 2nd.
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Inspiration: Workout Plan When Life Gets in the Way
Brain Games: Inheritance
Question: Your Plan?
“Don’t watch the clock. Do what it does - keep going.”
The amount of time for this full workout plan (M-F). You don’t need a ton of time!
This Week
This week we explored how toxins impact your health, and how you can avoid or take action to limit their impact if you’ve been exposed.
Issue #271 - declining sperm count has been linked to pesticide exposure. This leads to lower fertility and higher risks of cancer, chronic diseases, and mortality. Opt for organic products, avoid harmful chemicals like Roundup, and go through a detox if you’ve been exposed.
Issue #272 - exposure to BPA, a chemical in many plastics, is a widespread health concern. Bisphenol A (BPA) acts as an endocrine disruptor, affecting hormones, fertility, metabolism, and increasing cancer risk.
Click HERE to check out previous issues in the Thrive25 archive.
Inspiration
Maybe I overdid it for the Turkey Trot - but my calf decided it had enough this week and is going to keep me from running for a few days.
On top of that my wife is traveling for work…
So much for working out this week.
You’re probably thinking the same - maybe work is crushing you to get as much done as possible before the end of year. Maybe holiday parties are going take up evenings that will throw your schedule out of whack.
Point is - most of us are short on time and might not be operating at 100%.
I’m going to share how I’m going to stay active this week when I can’t run (or take my usual bootcamp-style HIIT class) and when I’m really short on time with single dad duty.
It’s not easy - but if we’re going to be kicking ass when we’re 80, we can’t take full weeks off when we’re 40 (ahem 42).
I’m going to figure out a way to do all of this…
Low Impact Zone 2 - still need to figure out a way to boost that heart rate
Strength - great week to double down on the weights
Walking - my calf is ok to walk so get in my 10K+ steps
Mobility - too much stress and sitting probably led to this injury, gotta fix that
Recovery - want this calf back to 100% as soon as possible
…in the shortest time possible.
So here’s my plan:
Every Day
Wake up with 25 push-ups & good mornings to wake up the body, reset the circadian clock, boost my strength, loosen my back and legs, and get my blood pumping.
Total time = 3 min
Walk for 30 min at least 2x per day. I’ll find calls that I can take while walking during the day or with the kids before/after school.
Total time = 60 min
Stretch and Massage before bed:
5 Min Stretch Routine*
Massage Ball on my shoulders/back and foam roll my quads & hamstrings**
Total time = 10 min
*There’s mixed science on any true benefit to stretching, but I find it really helps me sleep and I wake up feeling more limber in the morning.
**The massage increases blood flow and eliminates lymphatic waste leading to faster recovery time.
Monday
Strength Workout
3 Supersets (all exercises in a row, then repeat)
10 Pull-Ups
20 Push-Ups
10 Dips
After last set - hang from bar as long as possible (goal = 90-120 sec)
3 Supersets
10 Rows (can be on machine or bent-over with barbell)
10 Incline Barbell Bench Press
10 Crunches
After last set - plank hold as long as possible (goal = 90-120 sec)
Total time = 20 min
Tuesday
Zone 2 Workout
Swim 1,200-1,600 yards (24-32 laps)
Total time = 25 min
Wednesday
Mobility/Flexibility
Yoga Flow Class
Total time = 60 min
Thursday
Strength Workout
3 Supersets
10 Barbell Squat (Leg Press machine if my calf isn’t ready)
3 Supersets
10 Dumbbell Shoulder Raise (front)
10 Dumbbell Shoulder Raise (side)
25 Crunches
25 Mountain Climbers (for speed)
Total time = 20 min
Friday
Movement
3+ mile walk
Giving 12.5%
To complete this entire plan - even accounting for drive time and showering - is less than 10 hours (includes the 2 x 30 min walks per day - otherwise only 5 hours for the week).
Consider the math…
5 days (M-F) = 120 hours.
Sleep accounts for 40 hours (8 hrs/night)
That leaves 80 hours for work, working out, socializing/parenting, eating, personal time.
The investment of just 5 hours of exercise and another 5 hours of walking will elevate the quality of your entire week.
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Brain Games | Inheritance
Old Granny Smith left half her money to her granddaughter and half that amount to her grandson. She left a sixth to her brother, and the remainder, $10,000, to World Central Kitchen. How much did she leave altogether?
Inspiration: Reader's Digest
**For answer, scroll to the bottom of the post
Weekend Q | Your Plan
What’s your exercise plan this week? Is it already on the calendar?
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Thanks for another great week!
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** Brain Games Answer **
$120,000.
½F + ¼F + ⅙F + 10,000 = F (where F = Granny Smith’s fortune). Solve for F.
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The information in this newsletter is for informational purposes only and may not be appropriate or applicable based on your individual circumstances. Thrive25 Labs, Inc. does not provide medical, professional, or licensed advice. Please connect with your healthcare professional for medical advice specific to your health needs.