Back to training with structure

20140120-202118.jpgTo stay on top of all the things I would like to achieve this year I need to have a clear mind and a strong body. And as we all know exercise releases fancy endorphins, I need to get back to daily training if I want to stay away from medications. I really don’t need low time anymore. I need to stop worrying and thinking about everything that happened and could happen. Something will happen anyway. My body and my mind had quite a roller coaster-like journey in the last 6 months, so it’s time to get things back under control as much as I can. I know I can’t control everything and I don’t want that anymore.

Daily movement is highest priority for me now, especially now living in Fiji where you are tempted to rest in every corner. I have started to have a walk/jog mixture every morning between 5 and 6 am. Main goal is to get back the movement for my right food, which still get tired very quickly, but we are getting there. Secondly, the next goal will be to get the conditioning back to run easily 5-10 km.
If my heart rate allows it, which should be as long as I’m not running all the way, I still should be able to do the following daily exercises in the morning:

  • 10 Burpees
  • 20 sit ups
  • 20 Spider-Man
  • my usual lower back, gluts and hammys stretches

In the afternoons or evenings I will do my second workout, that might already start with a boxing session, if my buddy is home 😉 additionally I will focus everyday on a different body part as I’m keen to tone up my body. The weekly program looks like that:

  • Monday: arms and chest
  • Tuesday: abs and core
  • Wednesday: back with focus on lower back
  • Thursday: shoulder/flexibility/posture
  • Friday: legs with focus on re-training the right leg
  • Saturday: boxing and doing the body part in case I have missed a day
  • Sunday: rest day

As it is Monday today I’ve put together my workout for the arms and my chest. I don’t have any gear and probably won’t have some for some time. So, here I get the chance to be inventive which should also be helpful for my future clients as a fitness instructor.
As weights I’m currently using 1.5L water bottles. They do their job so far. For some exercise ideas I’m using iMuscle, very fancy application, good investment for me so far.
Today’s program as follows:
2-3 rounds

  • hammer curls
  • bicep curls
  • tricep extensions
  • bench dips
  • bench press
  • fly

I might have to put some cardio between the rounds, will see. Fiji is already soooo hot 😉 Will see how I go. Will have a meeting with my mentor Daina later this week, she might be able to correct me in my approach.