Get Fit Friday

So it was a busy week. I kept up with my steps for the most part, but I didn’t do so well with the cross training (which I definitely need to do!).

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.

Lunch time walk

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.

Here’s the plan for the week:

Friday
Steps: 10k
Workout: Rest Day

Saturday
Steps: 10k
Workout: Run/Walk Week 1 Plan
-3 minute warm up
-2.5 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: 10k steps

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
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

Thursday
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