This is what I call the dreaded workout. But I stuck to my workouts throughout the whole 90 days. If it was on the schedule then I did it. I tried to look at it like a job when I started out.
And it did help get me started. I’d say about week 3 or 4 I started to WANT to workout rather than feel that I had to.
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And again I turned to my wife for motivation.
She can’t workout because of an injury. She can only stretch and walk short distances.
So I look at it like this, there are many people, my wife included, that cannot and probably will never be able to, do a physical workout, so I’d look like kind of a jerk if I went around saying I can’t workout or get motivated.
Well next time you see someone who CAN’T workout, be grateful that you can and use that for your motivation.
I did have another bit of motivation going into these 90 days.
I have a 21 year old son who is commissioning into the Army in August. So I went into this a little amped up because I can’t let my son beat me!
I’m supposed to be the boss around here, I have a rep to protect.
Let’s Work Out
So good luck, stretch, drink lots of water and get a great playlist for your phone, because my wife really stuck it to me. HERE WE GO PEOPLE………..
***Throughout this workout you can substitute each mile of a run with 25 minutes on an elliptical.
Here’s the one we just ordered Nautilus E614 Elliptical Trainer
(This is my opinion and I am not a health or wellness professional of any kind. You should seek your doctor’s advice anytime you start a new health routine or try a new wellness product.)
HERE’S A LITTLE TIP: Don’t weigh yourself until the schedule calls for it. It’s not all about a number!
First Half Of The Dreaded Workout
DAY 1,2 & 3: First~ WEIGH IN, record it, be honest,cuz you are only hurting yourself if you aren’t. Now, Run 1 mile at a steady pace, do 3 sets of each- 15 second planks, 10 pushups, 25 lunges, stretch at the end for 10 whole minutes.
DAY 4,5 & 6: Run 2 miles at a steady pace, do 3 sets of each- 15 second planks, 12 pushups, 30 lunges, 10 burpees, stretch for 10 whole minutes.
DAY 7: TAKE A NAP! Let your body heal, stretch for 10 whole minutes and drink lots of water as if you still worked out!!!
DAY 8,9,10,11: Run 2 miles each of these days and stretch for 10 whole minutes after the run, drink extra water.
DAY 12 & 13: Obviously use weights if you have them (30 minutes, just go to town, work both upper and lower body) but if you don’t have weights then you can do a “Rocky IV Workout”***
DAY 14: Woohoo! Only 2 weeks in and you get to TAKE A NAP! I personally link this day with my day 7 menu options, that way I felt like I had a real full day off.
“You’ve got to get up every morning with determination if you’re going to go to bed with satisfaction.”~George Lorimer
DAY 15, 17, 19: Run your ass off, literally and figuratively. Run until you want to puke. Then drop down to the ground and curse me while you stretch for 10 whole minutes. By the way, by now you should be pushing 3 miles on your runs. I’ve had 2 ACL knee surgery repairs, so if I can do this you can too, it’s only temporary remember?
DAY 16, 18, 20: If you know Pilates then do 45 minutes of it. If you have weights do full on arms one day, legs the next day, then a mix on the third day. But if neither are for you- hit that “Rocky IV Workout”***
DAY 21: You guessed it! IT’s NAP TIME! Don’t forget to drink extra water and stretch for 10 whole minutes. WEIGH IN!
DAY 22,23 & 25: Whether you’ve done a “Rocky IV Workout”*** yet or not, you’re going to do one today! You can thank my wife for this one DAY 24, 26 & 27: Run/Sprint***
DAY 28: You get the day off from a workout but you have to do a little something, whether it be a walk with a loved one, the park w/ the kids, a pick up game w/ the guys (or girls, no discrimination here!) Just MOVE in some way. Hey at this point you may want to go for a light run! Too soon?
DAY 29,31 & 33: Today you will attempt your first 25 second plank! Let me know how you do, cuz this wasn’t my strong suit. You will plank for 25 seconds, rest for 1 minute, then repeat- 8 rounds of these planks, then do 20 lunges, rest for 1 minute, then repeat- 8 rounds of these lunges, stretch for 10 whole minutes.
DAY 30,32 & 34: Do that thing where you run until you puke then curse me after, and don’t forget to stretch for 10 whole minutes.
DAY 35: No workouts. I just want you to WEIGH IN. You should be halfway there, I hope…..
DAY 36,37,38,40: Run/Sprint*
DAY 39 & 41: Do 3 sets of each- 25 second planks, 18 pushups, 35 lunges, 15 burpees, then do one final plank- test yourself, see how close you can get to a full minute! Then stretch for 10 whole minutes.
DAY 42: If you are doing the elliptical (which I opted to do on days of snow storms, we live in Maine) then do these in 15- 20 second intervals. If you are running you can go between telephone poles, you can run up then jog back then immediately repeat. But the goal is to go as fast as you can for 10-15 seconds then take it down to a light jog for 10-15 seconds, then get back to the run. Do this for 30 solid minutes~ NO BREAKS, AT ALL!!!
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DAY 43, 45 & 47: “Rocky IV Workout”**
DAY 44, 46 & 48: Go back to days 39 & 41 and do that again!
Second Half of The Dreaded Workout
DAY 49: You earned a NAP! But you have to move a little too, maybe a light run around the block and don’t forget to stretch and drink extra water.
DAY 50,52 & 54: Run/Sprint***
DAY 51,53 & 55: 6 sets each of the following- 15 burpees, 20 lunges, 30 second planks, 25 crunches, 20 squats (be sure to hold something heavy above your head during as much of these as possible)
*** just a note- these workouts are not put together by a professional trainer or any kind of health professional. So if these seem a little weird and random, it’s because they are. I get bored easily so my wife made me a workout schedule based around all my idiosyncrasies. And it worked! So feel free to tailor these a little more to your lifestyle, this is just what worked for me.
DAY 56: WEIGH IN! Do this early in the day because you are far enough along to where you may eat a little differently once you see where you are at on the scale.
DAY 57,58,59,61: Guess what? It’s Run/Sprint*** time!
DAY 60 & 62: Do day 51 workout!
DAY 63: I’d love to be able to tell you that you should take a nap, but this was the time when I was on a roll so I hated to take days off. So nap if you feel you need to, otherwise go play outside with the kids, take a date night walk on the beach, just stay engaged, you’re almost done!
DAYS 64 to 76: For this time period I alternated between Run/Sprint*** days and “Rocky IV Workouts”*** I even worked out on day 70.
DAY 77: I made sure I went to bed early this day because the previous 12 days kicked my butt!! But I still stretched for 10 whole minutes and drank 2 bottles of water before bed.
DAY 78,80 & 82: I recommend a WEIGH IN here. This is when I thought I was on track so I ate a couple burgers and had a few beers. And I put on a couple pounds. I think weighing myself would have held me accountable for the last couple of weeks. So for these days go back to day one of workouts. It looks like a piece of cake now doesn’t it? Well good, because on these days that’s the workout you will be doing….. 3 times each for each day. (That means doing that workout 9 times in 3 days) be sure to stretch for 10 whole minutes after
DAY 79,81: “Rocky IV Workouts”*** and stretch for 10 whole minutes.
DAY 80 & 82: Run/Sprint*** and keep stretching.
DAYS 83-86: Do the workout from day 39…twice!
FINAL DAYS- 87-90: Each day do a Run/Sprint*** and a “Rocky IV Workout”***
DAY 90 and 91: WEIGH IN BOTH DAYS, and tell me how you did!!
- RUN SPRINT: If you are doing the elliptical (which I opted to do on days of snow storms~ we live in Maine) then do these in 15- 20 second intervals, if you are running you can go between telephone poles, you can run up then jog back then immediately repeat, but the goal is to go as fast as you can for 10-15 seconds then take it down to a light jog for 10-15 seconds, then get back to the run. Do this for 30 solid minutes~ NO BREAKS, AT ALL!
- Rocky IV Workout: For 45 minutes straight, workout like Rocky did in Rocky IV. Cut wood, lift boulders, air box (unless you have a bag of course), lift kids, play basketball, shovel snow, rake leaves as fast as you can, swim laps, race people (my son kicked my ass here), just go as hard as you can for 45 minutes. It’s a lot harder than you think if you truly go full force and not take a break until you’re done.
~PLEASE REMEMBER THAT KINDNESS MATTERS~
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