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Incorporating Discipline: Starting A Sustainable Exercise Routine

The challenge with any new routine is sustainability. Issues of sustainability stem from a couple different items.

 

First, have achievable goals. A lack of realistic expectations is why many of us start a new discipline regimen but do not continue. We expect to achieve the end of the journey without traveling the path to get there. Setting achievable goals to overcome an area of personal struggle entails one’s goals must consist of the immediate steps required on your journey. 

Try answering this question, “What are the first two steps my long term journey requires?”

The answer to the above question represents your achievable goals.

A second issue of sustainability consists of accountability. Most of us are not going to hold ourselves accountable to follow through on our achievable goals without community support. This is a primary reason why the area we are trying to tackle still sits in the category of failure. Having someone else walk your journey with you empowers you to succeed. Failure is redefined. When you stumble in your new discipline someone is there to pick you up. Stumbles no longer equate complete failure or quitting. At the same time you get to pick others up and realize you are a person capable of empowering others for success.

Starting a sustainable exercise routine.

Below is the exercise routine Coach Bay worked with Chef Dave. This program is simple, effective, and inexpensive. For the first week do an exercise day followed by a rest day.

 

Day 1

Equipment Used: 25lb slam ball, 25lb dumbbells 

Warm Up

  • 6 drive way laps, all the way down and back, without stopping
  • 10 ball slams - use your legs not your back to lift the ball over your head and slam on the ground

 

Strength Routine Complete a set and take a 30 second rest in-between

  • 5(sets)x10(repetitions) Air squats w/ 25lb dumbbell in hand. 
    • Modified: sit in chair and stand back up
  • 5x10 steps: body weight only. Step up onto a box or step one foot followed by the other. After both feet are on the step, step back down
  • 5x10 calf raises: place 25lb dumbbell one per hand. Raise calf and hold for 1-2 count then release
  • 5x10 ball slam
    • Modified: lift the weight over your head and bring the dumbbell down as you squat.
    • Use a basketball or soccer ball but do not slam it as it will bounce into your face

 

Day 2

Equipment Used: slam ball and 25lb dumbbells

Warm Up

  • 6 drive way laps, all the way down and back without stopping
  • 10 ball slams - use your legs not your back to lift the ball over your head and slam on the ground
  • 3 forward and 3 backwards arm circles. 30 seconds at a time. Palm out fingers pointed up

 

Strength Routine - complete as a circuit (do one of each exercise and take a minute break between circuits)

  • 5x10 dumbbell bench presses
  • 5x10 planks 30 seconds each
  • 5x10 modified push ups
  • 5x10 dumbbell rows
  • 5x10 dumbbell shoulder press

 

Day 3

Equipment Used: 25lb slam ball, 25lb dumbbells 

Warm Up

  • 6 drive way laps, all the way down and back, without stopping
  • 10 ball slams - use your legs not your back to lift the ball over your head and slam on the ground

 

Strength Routine Complete a set and take a 30 second rest in-between

  • 5(sets)x10(repetitions) Air squats w/ 25lb dumbbell in hand. 
    • Modified: sit in chair and stand back up
  • 5x10 steps: body weight only. Step up onto a box or step one foot followed by the other. After both feet are on the step, step back down
  • 5x10 calf raises: place 25lb dumbbell one per hand. Raise calf and hold for 1-2 count then release
  • 5x10 ball slam
    • Modified: lift the weight over your head and bring the dumbbell down as you squat.
    • Use a basketball or soccer ball but do not slam it as it will bounce into your face

Let us know if you have any questions! Have a great week.

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Until Next Time,

 

Chef Dave & Coach Bay