Monday, November 7, 2011

Working Out

Today I'm starting an 8 week workout program that will take me through December 31 and help me to stay in shape while I rehab my elbow. My workouts will be as follows:

Rehab daily
week 1: range of motion exercises (flexing and extending arm) 3 sets of ten, wrist range of motion (turnovers) 3 sets of ten
wrist stretches (qui gong stretches) 3 sets of ten
Week 2, add tae kwon do wrist stretches, 1 set of ten
Week 3 add Strengthening, hammer turn, 3 sets of ten, Can roll 3 sets of ten
Week 4 :replace range of motion with rubber band curls and extensions,3 sets of ten
Week 5 add shoulder rolls, 3 1 set of ten; draw the sword, 1 set of ten
Week 6, add Indian clubs

Gym Session 1
20 minutes on the elyptical
10 minutes stretching,
incline sit up, 3 sets of 10
ab pull overs, 3 sets of 10
20 each: crunches, leg lifts, right oblique, left oblique, raised knee

Gym session 2
20 minutes on treadmill
leg press, 3 sets of 10-12
leg curls 3 sets of 10-12
leg extensions 3 sets 10-12
10 minutes stretches

Classes: cardio blast, yoga, spin, dance aerobics, stair climb



First two weeks should look like this:
Today (Monday 11/7) Yoga
Wednesday, Gym 1
Friday, Gym 1
Monday 11/14 Gym 1
Wednesday, Yoga
Thursday, Gym 2

Second segment, weeks 3 & 4
Monday, 11/21: Yoga Class
Wednesday, Stair Climb
Thursday: 2.5 mile run
Monday 11/28: Gym 2
Wednesday Gym 1
Friday: (Class)

Segment 3, weeks 5 & 6
Monday, 12/5 Yoga
Wednesday Gym 2
Friday Gym 1
Monday 12/12 Gym 2
Wednesday Gym 1
Friday (Class)

Last segment, weeks 7 & 8
Monday 12/19, Yoga
Wednesday, Gym 1
Thursday, (Class)
Friday, Gym 2
Saturday Yoga
Sunday, 2.5 mile run
Tuesday Gym 1
Wednesday (class)
Thursday Gym 2
Friday 2.5 mile run
Saturday Yoga

There will be no fighting here. There might be pell work later on. Maybe I will fight left handed without a shield a couple of times. I may or may not fight at Western 12th Night. I might not fight until Birka (though I will probably need to practice a couple times before Birka).

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