2009
Workout Plan

Summary
A balanced exercise program that keeps you fit and looking good, suitable for long-term use.

Eric Armstrong
TreeLight.com/Health

The focus is on the morning exercises. Those are "required", but you shouldn't be spending more than 10 or 15 minutes on them. Evening activities are "optional", and would involve some form of enjoyable movement for an hour or so, as often as you can manage it.

Note:
This article is an "exercise outline". Fill in exercises you like in each category. (When I get set up to publish PDFs, I'll put together an explanation of the exercises I do and sell it for a dollar or two.)

Basic Strength Training Schedule (three weeks)

Follow this schedule for 3 weeks:

Basic Exercises
  Mon Tue Wed Thu Fri Sat Sun
am
Upper Body
Strength
Lower Body
Strength
"Cat Stretch" Yoga & Abs
Joint Rotations
& Obliques
Low Back &
Traps Strength
"Cat Stretch" Yoga & Abs
Joint Rotations
& Obliques
lunch
Walk 15 minutes in the sunshine, dine out, walk 15 minutes back.
 
Optional Activities
pm
Taiji
Cycle or Golf
eve
Irish dance?
Taiji
Run
Taiji?
Cycle?

Notes:

"Variety Training" Schedule (one week)

Follow a different schedule for a week to break things up (or simply take the week off). Here's one schedule I have in mind:

  Mon Tue Wed Thu Fri Sat Sun
am
KB
Lite CB
Med CB
Hvy CB
Wrist Strength
"Cat Stretch" Yoga & Abs
Joint Rotations
& Obliques
other
 Same as before.

where:

Note:
Those weights are for a reasonably fit, 200+ lb. guy. Adjust accordingly.

Vacation Weeks

Your body needs time off to recover and grow. Give it what it needs. You should definitely continue doing the stretching and joint rotations, and you can consider doing the abdominal work. But take a week off from everything else.

Copyright © 2009 by Eric Armstrong. All rights reserved.
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