Week four new training program
It is week four of my new training program to get myself out of a bit of a funk and regain some of the fitness and strength I’ve lost over the last few months.
The aim of my new training program is to enable me to:
- Exercise every single day.
- Rebuild my base fitness level.
- Rebuild strength and muscle mass.
- Set regular goals to show progress.
This is my fourth week of training and the end of my first cycle of this program. Surprise, I’m not writing this post on a plane! It has been nice not to be flying around the country this week, and I’ve had the chance to catch up on some much-needed sleep and focus on eating well and working out. It is nice to be home and to finish this training cycle strong.
Goal for this training cycle
At the start of this training cycle, I set a goal to increase the weights I used by at least 5%. I am happy to report that I smashed that goal across the board. It may not seem like a big achievement, but it is, especially when you know you have lost strength. That small increase was a huge achievement, and I plan to keep building on it when I start my next training cycle. More on that next week.
What have I been doing?
Each week, I will share one of the workouts I’ve done here so you can see the program and exercise details.
This week I’ll be sharing the abs focused strength training session, along with my warm-up and cool-down.
Day 5 – Abs focus strength training
Activations and warm-up
| Downward dog to cobra | 10 |
| T spine rotation | 10, 5 each side |
| Thread the needle | 10, 5 each side |
| Dying bugs | 10 each side |
2 rounds
- 10 push ups
- 10 mountain climbers
- 10 walking lunges
- 10 sit-ups
- 10 pull ups
Workout
| Crunch | 3 sets 10 reps |
| Leg pull in | 3 sets 10 reps 20% |
| Alternating heel taps | 3 sets 10 reps |
| Landmine rotations | 3 sets 10 reps 20% |
| Treadmill | 10 rounds 20 second sprint, 20 second rest |
Cool down
| Childs pose | 2 sets, 30 seconds |
| Child’s pose to cobra | 2 sets, 30 seconds |
| Supine twist | 2 sets, 30 seconds each side |
| Cross body shoulder stretch | 2 sets, 30 seconds each side |
| Cat cow stretch | 2 sets, 30 seconds |
| Figure 4 stretch | 2 sets, 30 seconds each leg |
| Pigeon pose | 2 sets, 30 seconds each side |
Workout disclaimer
I share my workouts to show what I do, not to tell you what to do.
I post my workouts using percentages of my max lifting capacity rather than stating the weights or speeds I use. Everyone is different and has different levels of fitness and capability. Your body is yours alone. If you want to start working out, I recommend spending some time with a personal trainer to get you on the right path.
When working out with weights, remember your one-rep max is yours alone; finding the weights that are right for you is important. If you decide to try a workout, find out which weights you should use first.
