Shredheads Challenge: Develop Your 30 Day Workout Plan
Lately I’ve been drifting around…working out, but with no real purpose. It was easier when I first started, because the challenge was to make it through 30 days. Then the next 30 days. Then there was a 5K. Then there was a half marathon. But right now I’m really lost. I don’t have anything specific to be training for, and it’s difficult to keep focused.
So at the suggestions of a couple of Shredheads (@Shred2010 and @elsewise, with some prodding by @Hellcat13) I think it’s time for a challenge!
Develop your own 30 Day Workout Plan, and STICK TO IT.
Your plan can be as straightforward as doing 30 Day Shred for the next 30 days, and that would definitely be a good workout. After all, ahem, we’re Shredheads! But I’m looking for something a bit more intense, so I put together one that’s a bit tougher. Feel free to do mine (at the end of the post), or develop your own. Here are some tips you might want to consider.
Don’t start too fast
If you’re just starting out, don’t assume you’ll be running 10 miles a day. Beginners should think about doing Shred every day for 30 days. If you’re a bit more advanced, or in better shape than I was when I started out, you can push it a bit more.
Don’t overschedule yourself
If you don’t have the time, don’t plan a 3-hour workout every day. Plan long workouts for days where you have the time (and/or childcare if applicable). Schedule shorter workouts in on days that are normally busy.
Leave some wiggle room
You’ll notice that I have a few days where there are a couple of options. Try not to make the options wildly different (hmm, do I want to run 15 miles or do 10 minutes of ab work?). But on Tuesdays, Thursdays, and Fridays I have an hour option and a 45 minute option, just in case I’m not up for the long option.
Add variety
If you’re doing Shred, there’s some variety already built in. But if you just do No More Trouble Zones every day, you’ll probably get bored quickly. Left to my own devices I end up running 5 times a week, resulting in no muscles. But just doing DVDs would leave me missing running too much. Having both in my plan will hopefully keep me satisfied on both fronts.
Decide why you’re training
If you’re training for a 5K/10K/etc, you’ll want to focus more on the running, and perhaps look at different running plans. If you’re looking for muscle development, focus more on the strength. And if you want to get an overall workout (like for weight loss), try to put strength, cardio, abs…a little of everything in there.
My plan
So here it is, my new plan for the next 30 days. You’ll notice I haven’t left myself any rest days, but I think I’ve got enough variety in there that I won’t need one.
| Sunday | Monday | Tuesday | Wednesday | Thursday | Friday | Saturday |
|
30 Day Shred |
Run 5K (1/2 hour) AND abs |
Pure Burn Strength OR No More Trouble Zones |
Run 5K (1/2 hour) AND abs |
Body Rev Cardio OR Banish Fat, Boost Metabolism |
No More Trouble Zones OR Bob Harper’s Workout |
Run 8K (45-50 min) AND abs OR |
So, what is YOUR workout going to be for the next 30 days?
I’ve learned I do best with one day completely off, but I’m working to push it the other days. I’m not as specific about what DVD, but my schedule will look something like this:
Monday – run
Tuesday – dvd
Wednesday – dvd
Thursday – run
Friday – dvd
Saturday – run
Sunday – off
DVDs may be NMTZ, BFBM, YM, Bob’s Cardio or (though I haven’t tried it yet) Yoga. I may also hop to the gym for elliptical or bike on a dvd day.
The run will be working up from my 25 minutes at 4.7mph that I’m currently doing. Working towards a 5K on 9/12. Considering signing up for one a week earlier that will be on a flat course just to see where I am – but it’s a RACE as opposed to the Komen which is the 12th and listed as a “fun run”…so I’m still deciding.
I give myself at least 1 rest day and I typically alternate days of running and the Shred. And as you said, if you’re training for a race, then you focus a little more on the running which is where I’m at right now. It’s better to have a plan for the week and I always lay out my work out clothes the night before so I’m even more motivated to get going!
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This would be good to add more structure to my weeks – I kind of mentally check off things every week but I ahven’t had structure and don’t always hit my goals…
So I think I’ll do… (and I’m training for sprint triathalon so its a little more specific to that)
M – 25+ min bike + at least a few minutes running (to work on transition) = 30+ total
T – a full run (been following C25k runs – next is week 5)
W – JM dvd
Th – swim + bike or run (again work on transitions)
F – dvd or run
Weekend – take off one day (Sat or Sun), do whatever I didn’t do Friday
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