Year of Change Weeks One Exercise Regime
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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.
Day One Week One 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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Day Two Week One Year of Change
| 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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Day Three Week One Year of Change
| 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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Day Four Week One Year of Change
| 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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Day Five Week One Year of Change
| 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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Day Six Week One Year of Change
| Type Of Exercise | Repetitions |
| Walking | 110 Minutes Medium |
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Day Seven Week One Year of Change
| 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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Week One Exercise Summary Geo Life Style
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.
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Max Ignatius Atlas
Year of Change #YOC Change Your Perception Change Your Life