This weekend, I’m moving into my new house. After I move, my schedule loosens up somewhat: there’s still a lot to do, but there will be plenty of time to unpack at whatever pace I desire. Next week, I’m switching to an alternate schedule for a few-month trial period which I am hoping will help me find more time for (the intersection between) fitness, health, and healing. Next week Thursday is my 3rd and final (for this trio, anyway) surgical injection. With all of these things aligning, I’m going to make a definite effort to recover my workout schedule; and thus, the planning stage begins.
I’m quite out of shape at this point, so at this point and for the first month my goals are simple: back to the basics. This is just spring training; I don’t need to push and hurt myself.
The plan I have laid out in my head is a three-day cycle: one day weights, one day cardio, one day rest. Each workout will be short – about half an hour – because I intend to start gradually without shocking either my system or my schedule.
Weights: Eventually I want to come up with a better weightlifting program; for now I will stick with what I am used to, because I need to stay simple at the moment.
- Dumbbell bench press on exercise ball
- Dumbbell shoulder press
- Seated row
- Dumbbell squats (upgrade to barbell squats once my back is up to it)
- Planks / side planks
- Exercise ball jack-knifes
Cardio: I will do ~30 mins of cardio on a cardio day, cycling through running (or run/walks at first so that my arthritic feet don’t break off), stationary bike, and swimming.
I know there are plenty of upgrades I could do or fun things I can add (I really miss yoga; I used to be a big fan of BodyRock-type HIIT workouts), but I want to keep it simple and easy to get back in there and find consistency first.