Log for February 19th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 1 5 sets of 6 sit-up punches, 12 sitting punches
8 Weeks to 5k, Day 31 3 sets of 6 mins running, 2 mins walking
Xpress Tone, Day 1 5 sets of alternating bicep curls to fatigue, 10 side bends, tricep extensions with each arm until fatigue, 10 core twists
Log for February 20th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 2 5 sets of 1 mins of punching
8 Weeks to 5k, Day 32 5 sets of 14 shoulder taps, 7 push-ups, 14 count plank hold
Xpress Tone, Day 2 5 sets of forward lunges until fatigue, goblet squats until fatigue, 10 single leg deadlifts (5 reps each side)
Log for February 21st, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 3 5 sets of 6 sit up punches, 12 sitting punches
8 Weeks to 5k, Day 33 3 sets of 6 minutes running, 1 minute walking
Xpress Tone, Day 3 5 sets of upright rows until fatigue, 10 alternating bent over rows, bicep curls until fatigue, 10 knee to elbows (5 reps each side)
Log for February 22nd, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 4 5 sets of 1 minute of punching
8 Weeks to 5k, Day 34 5 sets of 14 calf raises, 14 lunges, 14 side to side lunges
Xpress Tone, Day 4 2 sets of 20 leg extensions, 20 side leg extensions, 20 extended leg swings, 20 count hold (1 set per side)
Log for February 23rd, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 5 5 sets of 6 sit up punches, 12 sitting punches
8 Weeks to 5k, Day 35 2 sets of 10 minutes running, 2 minutes walking
Xpress Tone, Day 5 5 sets of tricep extensions (each arm until fatigue), 10 core twists, alternating bicep curls until fatigue, 10 upright rows
Log for February 24th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 6 5 sets of 1 minutes of punching
8 Weeks to 5k, Day 36 2 sets of 7 mins running, 2 mins walking
Xpress Tone, Day 6 5 sets of forward lunges until fatigue, 10 deadlifts, goblet squats until fatigue, 10 single leg deadlifts (5 reps each side)
Log for February 25th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 7 5 sets of 7 sit up punches, 14 sitting punches
8 Weeks to 5k, Day 37 5 sets of 15 calf raises, 15 squats, 15 count squat hold
Xpress Tone, Day 7 5 sets of hammer curls until fatigue, 10 shoulder press, lateral raises until fatigue, 10 count lateral raise hold
Log for February 26th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 8 5 sets of 1 mins of punching
8 Weeks to 5k, Day 38 3 sets of 7 mins running, 2 mins walking
Xpress Tone, Day 8 3 sets of 80 leg raises (40 reps per side)
Log for February 27th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 9 5 sets of 7 sit up punches, 14 sitting punches
8 Weeks to 5k, Day 39 5 sets of 14 shoulder taps, 7 push ups, 14 reverse angels
Xpress Tone, Day 9 5 sets of alternating bicep curls until fatigue, 10 side bends, alternating shoulder press each arm until fatigue, 10 core twists
Log for February 28th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 10 5 sets of 1 min of punching
8 Weeks to 5k, Day 40 3 sets of 7 minutes running, 1 minute walking
Xpress Tone, Day 10 5 sets of forward lunges until fatigue, squat into shoulder press until fatigue, 10 single leg deadlifts (5 reps each side)
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 11 5 sets of 7 sit up punches, 14 sitting punches
8 Weeks to 5k, Day 41 5 sets of 14 calf raises, 14 count calf raise hold, 14 side to side lunges
Xpress Tone, Day 11 5 sets of hammer curls until fatigue, 10 shoulder press, upright rows until fatigue, 10 alternating bent over rows
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 12 5 sets of 1 min of punching
8 Weeks to 5k, Day 42 25 minute run in one go non-stop
Xpress Tone, Day 12 2 sets of 30 leg extensions, 30 side leg extensions, 30 extended leg swings, 30 count leg extended hold (1 set per side)
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 13 5 sets of 8 sit up punches, 16 sitting punches
8 Weeks to 5k, Day 43 2 sets of 8 mins running, 2 mins walking
Xpress Tone, Day 13 5 sets of tricep extensions with each arm until fatigue, 10 core twists, alternating bicep curls until fatigue, 10 upright rows
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 14 5 sets of 1 min of punching
8 Weeks to 5k, Day 44 5 sets of 16 calf raises, 16 squats, 16 count squat hold
Xpress Tone, Day 14 5 sets of forward lunges until fatigue, 10 side lunges, goblet squats until fatigue, 10 single leg deadlifts (5 reps each side)
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 15 5 sets of 8 sit up punches, 16 sitting punches
8 Weeks to 5k, Day 45 3 sets of 8 mins running, 2 mins running
Xpress Tone, Day 15 5 sets of bicep curls until fatigue, 10 knee to elbows, lateral raises until fatigue, 10 count lateral raise hold
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 16 5 sets of 1 min of punching
8 Weeks to 5k, Day 46 5 sets of 16 shoulder taps, 8 push ups, 16 count plank hold
Xpress Tone, Day 16 3 sets of 80 side leg raises (40 each leg), 80 backwards leg raises (40 each leg), 20 calf raises
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 17 5 sets of 8 sit up punches, 16 sitting punches
8 Weeks to 5k, Day 47 3 sets of 9 minutes running, 1 minute walking
Xpress Tone, Day 17 5 sets of alternating bicep curls until fatigue, 10 side bends, 10 shrugs, tricep extensions with each arm until fatigue, 10 core twists
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 18 5 sets of 1 min of punching
8 Weeks to 5k, Day 48 5 sets of 16 calf raises, 16 forward lunges, 16 side to side lunges
Xpress Tone, Day 18 5 sets of split lunges into should presses until fatigue, goblet squats until fatigue, 10 single leg deadlifts (5 reps each side)
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 19 5 sets of 9 sit ups punching, 18 sitting punches
8 Weeks to 5k, Day 49 2 sets of 15 mins running, 1 min walking
Xpress Tone, Day 19 5 sets of hammer curls until fatigue, 10 upright rows, bent over rows until fatigue, 10 alternating bent over rows
Log for March 10th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 20 5 sets of 1 mins of punching
8 Weeks to 5k, Day 50 2 sets of 10 mins running, 2 mins walking
Xpress Tone, Day 20 2 sets of 40 leg extensions, 40 side leg extensions, 40 extended leg swings, 40 count extended leg hold (1 set per side)
Log for March 11th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 21 5 sets of 9 sit ups punching, 18 sitting punches
8 Weeks to 5k, Day 51 5 sets of 17 calf raises, 17 squats, 17 count squat hold
Xpress Tone, Day 21 5 sets of alternating bicep curls until fatigue, 10 side bends, 10 shrugs, bent over tricep extensions until fatigue, 10 core twists, tricep extensions until fatigue
Log for March 12th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs Challenge, Day 22 5 sets of 1 mins of punching
8 Weeks to 5k, Day 52 3 sets of 10 mins running, 2 mins walking
Xpress Tone, Day 22 5 sets of forward lunges until fatigue, 10 deadlifts, side lunges until fatigue, 10 single leg headlights (5 reps each side)
Log for March 13th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 23 5 sets of 9 sit ups punching, 18 sitting punches
8 Weeks to 5k, Day 53 5 sets of 16 shoulder taps, 8 push ups, 16 reverse angels
Xpress Tone, Day 23 5 sets of hammer curls until fatigue, 10 shoulder press, 10 upright rows, lateral raises until fatigue, 10 count lateral raise hold
Log for March 14th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrrior Abs, Day 24 5 sets of 1 mins of punching
8 Weeks to 5k, Day 54 2 sets of 15 mins running, 2 mins walking
Xpress Tone, Day 24 3 sets of 100 side leg raises (50 reps per side)
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 25 5 sets of 10 sit ups punching, 20 sitting punches
8 Weeks to 5k, Day 55 5 sets of 16 calf raises, 16 count calf raise hold, 16 side to side lunges
Xpress Tone, Day 25 5 sets of alternating bicep curls until fatigue, 10 side bends, 10 shrugs, tricep extensions with each arm until fatigue, 10 core twists
Log for March 16th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 26 5 sets of 1 mins of punching
8 Weeks to 5k, Day 56 30 minute run in one go
Xpress Tone, Day 26 5 sets of squats into shoulder press until fatigue, forward lunges until fatigue, 10 single leg deadlifts (5 reps each side)
Walk in place for 30 mins
Normally I would be picking up something new at the end of a program like 8 Weeks to 5K, but I'm going on a two week vacay in a week, so I don't want to start something and then put it on hold. I'm going to be on plenty of walking tours so adding exercise on top sounds unnecessary. I'll just be picking a running workout or two to do until I leave on vacation. Or go back and do Day 54 again.
Log for March 17th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 27 5 sets of 10 sit up punches, 20 sitting punches
Maintenance: 8 Weeks to 5k 2 sets of 15 mins running, 2 mins walking
Xpress Tone, Day 27 5 sets of alternating bicep curls until fatigue, 10 side bends, upright rows until fatigue, bent over rows until fatigue, bent over flys until fatigue
Log for March 18th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 28 5 sets of 1 mins punching
Maintenance: 8 Weeks to 5k 2 sets of 15 mins running, 2 mins walking Xpress Tone, Day 28 2 sets of 50 leg extensions, 50 side leg extensions, 50 extended leg swings, 50 count extended leg hold (1 set per side)
Log for March 19th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 29 5 sets of 10 sit up punches, 20 sitting punches
Maintenance: 8 Weeks to 5k 2 sets of 15 mins running, 2 mins walking
Xpress Tone, Day 29 5 sets of alternating bicep curls until fatigue, 10 side bends, 10 shrugs, 10 core twists, tricep extensions #1 until fatigue, tricep extensions #2 until fatigue
Log for March 20th, 2023 Walk in place for 30 mins
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Warrior Abs, Day 30 5 sets of 1 min punching
Maintenance: 8 Weeks to 5k 2 sets of 15 mins running, 2 mins walking
Xpress Tone, Day 30 5 sets of forward lunges until fatigue, deadlifts until fatigue, side lunges until fatigue, goblet squats until fatigue, 10 single leg deadlifts (5 reps each side)
Walk in place for 30 mins
Edited to Add: Since I'm going on vacation in less than a week, it doesn't make any sense to start a new challenge or program, so I'm just going to be trawling the workouts for interesting things.
I thought I had posted a couple days ago with the number of miles I walked while in Italy - the total was over 90 miles in two weeks! - but I'm not seeing the post. Maybe I'll go back and add, but for right now, I'm going to move on with the new stuff. That post also had all my thanks for the birthday wishes, but I do thank all of you again for them.
Log for May 1st, 2023
60 Days of Walking, Day 1 60 minutes walking non-stop
Maintenance: Touch Your Toes Challenge 2 sets of 60 secs of leg swings (1 set per side) 2 sets of 60 secs of quad stretch (1 set per side) 60 secs of toe reach
Abs of Steel Challenge, Day 1 3 sets of 22 flutter kicks
BootCamp, Day 1 3 sets of 20 jumping jacks, 20 seal jacks, 20 climbers, 20 taps, 10 squats
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Walk in place for 30 mins
8 Weeks to 5k, Day 56
congrats on completing 8W to 5K and to running 30 min in a row!
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