Today I am looking forward to wrapping up my week of 80,000 steps. I start the day at a little over 74K, so today will be a breeze. I'll go ahead and make sure that I get in 10K steps just to keep that streak going, but I am starting to look at fitness goals for next week.
Yesterday I did a little running to go with my walking and think that I will include a small amount of running in my goal for next week. I also want to include some simple bodyweight stuff into my routine for next week.
Here's what I'm thinking:
* Continue with at least 10,000 steps per day
* Run 7 miles (I don't plan on running everyday. I'm thinking 1.5 every other day, + a mile somewhere during the week)
* 400 push ups (75, 50, 75, 0, 75, 50, 75)
* 20 walking lunges (10 each leg) every half mile while walking on non-running days.
* 700 squats (I haven't decided how I'll do that yet, maybe 100 X 7 or maybe work a rest day or maybe go heavier on walk days, lighter on run days. We'll see)
* 600 crunches (100/day with a 0 day in the middle)
* 12 1 minute planks
For a 50+ yr old, out of shape guy that hasn't been doing much of anything it looks like a lot when you read it all together. For anyone that is in even modest shape or works our regularly, it's pretty light.
For me, it's more than I have been doing and yet it is still pretty doable. The running still gets counted in with the daily step count as do the walking lunges. Those add a little variety to the steps and work the cardio and legs differently. The push ups, squats and abs are not a big deal, just a way to make sure I'm doing something for a little strength along with the walking.
At some point, I'll probably take a short bicycle ride.
That's the fitness plan for the week.
I know that if I don't spell it out, it won't happen.
Do you have a plan?
Be well,
John <><
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