Keep It Sweet and Simple or sometimes it might be more appropriate, Keep It Simple Stupid, has been a mantra that was first introduced to me many years ago by my mother.
I'm not too good at "keeping it simple" and very often I suffer for it.
Such has been the case with my physical fitness regime. I've been struggling to get back in shape since the beginning of the year.
The previous two weeks have been a perfect example of my jumping back into a plan that was too ambitious and not fully thought out.
My first Monday workout consisted of circus class, jiujitsu and yoga. By the time I was up on the trapeze, I could barely hold the ropes making the class a bit frustrating. I ended up doing jiujitsu 4 times that week, yoga 3 times, as well as a few running sessions and various other workouts.
The following week I tried to repeat the performance and by Wednesday I could barely hold onto my training partner in jiujitsu class. Circus class was difficult as well. By the Thursday, my body was tired and sore, to the point where getting myself to continue training was a monumental effort.
I was not having much fun and getting discouraged.
Learning From My Mistakes
This week, I didn't train jiujitsu on Monday and had a much better time at Circus Arts, even though I did a 3 mile run and a body-weight routine. Tuesday I did recovery yoga and jiujitsu.Today I did a 15 minute warm-up run along with a body-weight routine and will be doing more recovery yoga and another jiujitsu class. Thursday will be more yoga and a 45 minute run. Friday will be body-weight training and jiujitsu. Saturday will be a rest day. Sunday a run and maybe yoga.
We'll see how well I can stick to this plan.
The Body-Weight Routine
I'm getting back into strength training, something I haven't done consistently in years. And this, for one I've been good about not taking on too much, too quickly.
I'm starting with a routine I found in Chalk and Sweat, a book by Brooks D. Kubik who also wrote Dinosaur Training: Lost Secrets of Strength and Development.
Push-Ups: 20 reps
Deep-Knee Bends: 30 reps
Pull-ups: 5 reps
One-Legged Pushups: 8 each side
Prone Hyper-extensions: 15 reps
Alternate Leg Step Ups: 20 reps each side
Wrestler's Bridge: 15 seconds
Sit-ups: 25 reps
Leg-raises: 20 reps