The first in a new series I’ll be publishing every Monday!
For at least the next few weeks, I’m going to cover what I plan to do each week as far as my workouts, health, and self-care routines in hopes that it:
Keeps me accountable to do the things I find beneficial
Inspires you, the reader, to think of what you could add in
Open up discussion with you to see what you would do to keep yourself on track
I always draw inspiration from those whose content I consume and am hoping this type of series provides that for you as well as you navigate the Holiday’s and changing into the new year.
Don’t forget, I am running a Healthy Human Challenge starting on January 9th for 6 weeks where we’ll be focused on building long lasting sustainable habits to make 2023 your fittest year yet! Click the link below to sign up. Space is limited!
Here is what my workout schedule will look like for this week of 12/19-12/25 IF everything goes according to plan!
Monday: I already was able to get my upper body bench press focused lift in this morning at 5:30 a.m. The workout took me roughly 50 minutes and I felt strong. I worked up to one set of 2 at 255 pounds on the bench. Check it out!
I’ll also be hitting the sauna for at least 20 minutes this afternoon. Something I started doing last week and hope to do 1 to 2 times per week going forward!
Tuesday: 5:30 a.m. lower body lift! Deadlifts are the focus tomorrow so I’m hoping to be able to pull at least 365 on sumo deadlifts for a double. The rest of the day will involve wrestling my two boys! Typically, I play basketball on Tuesdays for cardio, but that isn’t going to happen this week.
Wednesday: I usually workout in the afternoons on Wednesday, so that will be the plan. Another upper body day with a focus on one arm rows and chin ups. The hope is to get 4 sets of 6 or more chin ups with a 10 pound vest on. Depending on how sleep goes, I might still get up at 5:30 a.m. and do some light cardio & stretching before the rest of the house wakes up.
Thursday: 5:30 a.m. lower body lift again! Barbell Bulgarian Split Squats are the emphasis. Last week I worked up to a heavy set at 180 lbs for 3 reps. It felt really good, so I’m shooting for 200 lbs or more this week. I’ll play basketball on Thursday as well for some cardio.
Friday: 5:30 a.m. full body lift. The current program I’m running has a 5th day as an option, but I haven’t been able to get this lift in yet in the 3 weeks I’ve been running this program. I’m *hoping* this is the week, but we’ll see. If I don’t, Friday will be a rest day full of time with my boys!
Saturday: 5:30 a.m. cardio and stretch session. It is Christmas Eve on Saturday which means I’m probably going to eat a ton of food & have a few adult beverages, so I’m going to hopefully wake up early to get some movement in. It won’t be anything too strenuous, probably around 30 minutes.
Sunday: Celebrate Christmas with the fam & binge watch the NBA & NFL!
Other things that I hope to hit this week are:
7500 steps or more per day
Open my book “Do Hard Things” at least 4 days this week
In bed by 10 p.m. each day. Out of bed by 5:30 a.m. each day
Write in my book at least 3 days
Most of these items are pretty routine for me and are things I’ve been doing for quite some time, but it also took time to build those habits and routines.
I’m interested in hearing what your workout plan is for this week. What days, times, and focus do you have this week? What routine or habit are you hoping to build or reinforce this week? Let me know in the comments or send me an email back!
Talk soon & make it a great week!