These are the workouts that I did on my first three training days. I wanted to take it slow, but my muscles have pretty good memory, so I was able to do more than I thought I could. Never the less, I didn’t want to over-do it. Really, all I did was try to get all of my muscles groups in short reps with light cardio. I’m not a fitness expert, but I have been fit for most of my life. I was trained very well growing up, but with CD wearing me down I lost my drive along the way. Now, I am trying to get that drive back!
Day One: I was aiming to follow the Couch-to-5k cardio program, which says to do a 5 minute walk, a 2 minute jog, and another 5 minute walk your first day. I breezed right through that, so I decided to do two extra minutes of jogging. Total time was 15 minutes. Still, very simple for an introductory day.
Following my cardio, I had planned to begin my strength training portion of the fitness routine I made. This is what I ended up with:
STRETCH
- Free Weights
- Kettle Bell Exercises
- Push Ups (one set of each rep: 6, 6, 4, 4, 5 with 60 seconds between each)
3 sets of the following:
- 20 Lunges
- 20 Jumping Jacks
- 10 Crunches of each style
- 25 Butt Ups
- 25 High Knees
- 7 Burpes
- 7 Squats
- 1 Min Wall Sit
- I Min Plank
This worked me!! I was sore for two days following, which is a good thing.
Day Two: Again, I was aiming to follow my routine and do yoga, but I went on a very long walk instead, and it felt amazing.
Day Three: Due to the fact that I missed out on my arm and leg routine of my fitness routine on monday, I decided to follow that. I also wanted to do the 5k cardio program, but I pushed a little harder and did some intervals. I also added in some much needed stretching.
30 min STRETCH with long holds, deep breaths
Cardio: 30 min interval training on the Treadmill consisting of something like this:
- 3 min walk
- 2 min fast walk
- 3 min jog
- 2 min fast walk
- 1 min run
- 1 min walk
- 2 min fast walk
- 2 min jog
- 1 min fast run
- 1 min fast walk
- 2 min jog
- 2 min fast walk
- 2 min jog
- 1 min fast run
- 2 min fast walk
- 3 min walk
I guess I kind of said to heck with the 5k program, but I still want to follow it somewhat as a guide.
I then did 3 sets of 10 reps for each of the following exercises:
- Free Weights
- Inner Thigh Machine
- Leg Lifts
- Butt Lifts
- Criss Cross
- Booty Push
- 1 Min Plank
- Push Ups (one set of each rep: 6, 5, 4, 5, 6 with 60 seconds between each)
STRETCH
I cannot stress enough about how important stretching is! Please take the time to elongate your body, muscles, and breaths! That might be a funny way of saying it, but thats how I picture it in my head. 
XOXOX F
