Good Morning my friends! I hope everyone had a great holiday season over Christmas and New Years! 2020 is over! 2021 is here! To kick off the new year, and this new week on the positve, this is The Workout of the Week from GoodAttitudeFood.com. This is The Getting Back Into a Schedule Workout.
2020
2020 was a year that got me off-track on my some of my personal goals. Instead of dwelling on the bad, it’s time to move forward and keep pushing. I got off track but that’s ok. I think the whole world did! It’s time to get back on track.
2021
The New Year is here and while the world isn’t totally back to pre-2020, we are all adapting and moving forward. Let’s make 2021 the best year we can!
The Workout Schedule
One of the best tools I have found to get on track and keep myself accountable is creating and using a weekly workout schedule. I plan out my exercises for the week, the days I will do them, and then make a grid schedule.
This week’s schedule has two days of DDPY, two days of Rucking, 3 Spin Bike, and a sandbag tabata burner routine.
DDPY
DDPY is great. It’s like power yoga. It’s pretty easy to modify. If you do the dynamic resistance correctly, this can be an awesome workout!
Sweating and Swearing Workout – Monday and Friday
Rucking
Tuesday and Thursday – I plan to do a 45-minute Ruck. Rucking – check the like from GORUCK for me info – is just really just walking or hiking with a backpack and some added weight. I use my disc golf back and put some additional weight in the bag. My bag with all discs in weighs about 18lbs. I am adding 10lbs to the bag for my Rucks this week. I have found that walking is great, but I need more. Running is very hard on my ankles and knees. Rucking is a great alternative. It’s more work than just walking, but doesn’t have the high impact of running.
Spin Bike
Prior to and through the early part of covid, I had a knee injury. Because of that, I have not done consistent cardio work since March! I need to get back into it. This week I will be doing two 15-minute bike sessions this week and one 30 minute session. Nothing to hard, but trying to get back into steady cardio work.
Sandbag Tabata Burner
Tabata = 8 interval, 20 seconds of work, 10 seconds of rest.
- Deadlift
- Squats
- Shoulder Carry – Right
- Shoulder Carry – Left
- bicep curls
- Should presses
- suitcase carry – right
- suitcase carry – left
I will be using my 25kg (about 55lbs) RDX Fitness bag for these moves. The work will be two sets of Tabata reps for these moves. I use my interval timer and work at about 80% max intensity for the 20 seconds of work rep.
Make it an Awesome Week!
There you have it my friends! It was so great getting back into writing the Workout of the Week after taking off some time. I excited for what the new year will bring for us and SO GLAD 2020 is over! Thank you so much for reading the post. Don’t forget to subscribe to get all the posts direct to your inbox. Check out my stuff on Insta – @goodattitudefooddude, Twitter – @goodattitudefo1, and check out the YouTube channel here. If you liked this post, let me know – leave a comment or like!
Until next time, be the Hero or Heroine in your story! Make 2021 the best year yet!
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