To try and keep this nice and easy I will update all my exercises over the week here into a weekly easy to follow summary. Once I gain confidence and understand the true form I will make a detailed account and record the correct technique for YouTube. However for now please if interested google the methods I am using for my Week On year of Change.
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Type Of Exercise | Repetitions |
Walking | 40 Minutes Slow to Moderate |
Plank | 3 sets of 30 secs |
Press-ups | 3 sets 10 reps |
Leg raises | 3 sets 5 reps |
Bodyweight Squats | 3 sets 5 reps |
5Kg Rice Sack Bicep Curls | 3 sets 5 reps bicep curls |
5Kg Rice Sack Lateral Raise | 3 sets 3 reps |
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Type Of Exercise | Repetitions |
Walking | 50 Minutes Slow to Moderate |
Crunches | 3 sets 20 reps |
Tricep dips | 3 sets 10 reps |
Side plank (two sets on each side) | 4 sets 30 secs |
Burpees | 3 sets 10 reps |
5Kg Rice Sack Tricep Extensions | 3 sets 5 reps |
5Kg Rice Sack Glute Bridge | 3 sets 5 reps |
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Type Of Exercise | Repetitions |
Walking | 50 Minutes Slow to Moderate |
Twist Crunches | 3 sets 10 reps |
Press-ups | 3 sets 10 reps |
Bodyweight squats | 4 sets 5 reps |
Plank | 3 sets of 30 secs |
5Kg Rice Sack Bicep Curl | 3 sets 5 reps |
5Kg Rice Sack Shoulder Press | 3 sets 5 reps |
5Kg Rice Sack Bent-Over Row | 3 sets 5 reps |
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Type Of Exercise | Repetitions |
Walking | 50 Minutes Slow to Fast |
Crunches | 3 sets 20 reps |
Press-ups | 3 sets 10 reps |
Bodyweight squats | 4 sets 5 reps |
Leg raises | 3 sets 5 reps |
5Kg Rice Sack One Arm Swing | 3 sets 5 reps |
5Kg Rice Sack Lunge | 3 sets 5 reps |
5Kg Rice Sack Calf Raise | 3 sets 5 reps |
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Type Of Exercise | Repetitions |
Walking | 120 Minutes Slow to Fast |
Twist Crunches | 3 sets 10 reps |
Crunches | 3 sets 20 reps |
Plank | 3 sets of 30 secs |
Press-ups | 3 sets 10 reps |
Bodyweight squats | 4 sets 5 reps |
Tricep dips | 3 sets 10 reps |
Leg raises | 3 sets 5 reps |
Burpees | 3 sets 10 reps |
6Kg Rice Sack Bicep Curl | 3 sets 5 reps |
6Kg Rice Sack One Arm Swing | 3 sets 5 reps |
6Kg Rice Sack Shoulder Press | 3 sets 5 reps |
6Kg Rice Sack Lunge | 3 sets 5 reps |
6Kg Rice Sack Calf Raise | 3 sets 5 reps |
Hung Rice Sack on Tree | 5 mins Punching |
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Type Of Exercise | Repetitions |
Walking | 110 Minutes Medium |
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Type Of Exercise | Repetitions |
Walking | 60 Minutes Moderate Beach |
Bodyweight squats | 5 sets 12 reps |
Press-ups | 3 sets 10 reps |
Lunges with upper body twist | 4 sets 16 reps |
Plank knee to opposite elbow | 3 sets 16 reps |
6Kg Rice Sack One Arm Swing | 3 sets 5 reps |
6Kg Rice Sack Lunge | 3 sets 5 reps |
6Kg Rice Sack Calf Raise | 3 sets 5 reps |
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Really good week, felt some serious body aches and some personnel satisfaction at achieving a full week of exercise, the first time in a long time. Looking forward to what next week brings.
My exercise routine, has been made up by myself and may not be suitable for anyone else, I would advise seeking medical advice bore embarking on any lifestyle changes.