Weekly Workout Journal
Week 1
Monday:
- Workout: Full-Body Routine (At Home)
- Push-Ups: 3 sets of 10-15 reps
- Squats: 3 sets of 12-15 reps
- Plank: 3 sets of 30-60 seconds
- Glute Bridges: 3 sets of 12-15 reps
- Bicycle Crunches: 3 sets of 20 reps (10 per side)
- Stretching & Mobility: Hamstring stretches, hip openers, and shoulder rolls
- Feeling Adventurous? Try This: 10-minute meditation session to improve focus and relaxation
Tuesday:
- Workout: 20-minute run (Golden Gate Park or Embarcadero)
- Stretching & Mobility: Include dynamic stretches before and static stretches after
- Feeling Adventurous? Try This: Add hill sprints (3-5 reps) if running in Golden Gate Park
Wednesday:
- Workout: Circuit Training (Dolores Park)
- Pull-Ups: 3 sets of 5-10 reps
- Dips: 3 sets of 10 reps
- Push-Ups: 3 sets of 12-15 reps
- Bodyweight Lunges: 3 sets of 10 reps per leg
- Mountain Climbers: 3 sets of 20 reps
- Stretching & Mobility: Shoulder rolls and quad stretches
- Feeling Adventurous? Try This: Explore a new route in Dolores Park for a warm-up walk
Thursday:
- Workout: Rest or light activity (e.g., yoga or walk)
- Feeling Adventurous? Try This: Try a local yoga class or an online yoga video
Friday:
- Workout: Full-Body Routine (At Home)
- Stretching & Mobility: Focus on hamstrings and back
- Feeling Adventurous? Try This: Add a 1-minute plank hold between exercises
Saturday:
- Workout: Long run (Presidio Trails or Lake Merced)
- Stretching & Mobility: Target calves and hips
- Feeling Adventurous? Try This: Run an extra mile or explore a new trail
Sunday:
- Workout: Circuit Training (Marina Green Park)
- Stretching & Mobility: Focus on arms and shoulders
- Feeling Adventurous? Try This: Try balancing exercises, like single-leg stands, on the grass
Week 2
Monday:
- Workout: Circuit Training (Pioneer Park)
- Stretching & Mobility: Include wrist and shoulder stretches
- Feeling Adventurous? Try This: Walk or jog up to Coit Tower before starting your workout
Tuesday:
- Workout: 25-minute run (Crissy Field or Twin Peaks)
- Stretching & Mobility: Focus on hamstrings and calves
- Feeling Adventurous? Try This: Include stair sprints at Twin Peaks
Wednesday:
- Workout: Full-Body Routine (At Home)
- Stretching & Mobility: Focus on shoulders and hips
- Feeling Adventurous? Try This: Add resistance bands for extra intensity
Thursday:
- Workout: Rest or light activity
- Feeling Adventurous? Try This: Take a photography walk and capture interesting sights
Friday:
- Workout: HIIT Cardio (At Home)
- 30 seconds sprinting in place / high knees, 30 seconds rest, 8-10 cycles
- Stretching & Mobility: Focus on quads and hamstrings
- Feeling Adventurous? Try This: Add 3 sets of burpees to your HIIT routine
Saturday:
- Workout: Long run (Golden Gate Park or Presidio Trails)
- Stretching & Mobility: Focus on back and legs
- Feeling Adventurous? Try This: Incorporate a mid-run bodyweight circuit (squats, lunges, push-ups)
Sunday:
- Workout: Circuit Training (Duboce Park)
- Stretching & Mobility: Include dynamic stretches before and static stretches after
- Feeling Adventurous? Try This: Try adding box jumps if there's a suitable surface
Week 3
Monday:
- Workout: Full-Body Routine (At Home)
- Push-Ups: 3 sets of 10-15 reps
- Squats: 3 sets of 12-15 reps
- Plank: 3 sets of 30-60 seconds
- Glute Bridges: 3 sets of 12-15 reps
- Bicycle Crunches: 3 sets of 20 reps (10 per side)
- Stretching & Mobility: Hamstring stretches, hip openers, and shoulder rolls
- Feeling Adventurous? Try This: 10-minute yoga flow for strength and balance
Tuesday:
- Workout: 30-minute run (Lake Merced or Embarcadero)
- Stretching & Mobility: Include hamstring and quad stretches
- Feeling Adventurous? Try This: Add 10 minutes of brisk walking after the run
Wednesday:
- Workout: Circuit Training (Dolores Park)
- Pull-Ups: 3 sets of 5-10 reps
- Dips: 3 sets of 10 reps
- Push-Ups: 3 sets of 12-15 reps
- Bodyweight Lunges: 3 sets of 10 reps per leg
- Mountain Climbers: 3 sets of 20 reps
- Stretching & Mobility: Shoulder rolls and quad stretches
- Feeling Adventurous? Try This: Finish with a 5-minute cooldown jog
Thursday:
- Workout: Rest or light activity
- Feeling Adventurous? Try This: Try a new type of stretch, like PNF stretching, to enhance flexibility
Friday:
- Workout: HIIT Cardio (At Home)
- 20 seconds jumping jacks, 10 seconds rest, 10 cycles
- Stretching & Mobility: Focus on calves and hips
- Feeling Adventurous? Try This: Add a 3-minute jump rope session at the start
Saturday:
- Workout: Long run (Crissy Field or Twin Peaks)
- Stretching & Mobility: Target back and glutes
- Feeling Adventurous? Try This: Include intervals of faster-paced running every 5 minutes
Sunday:
- Workout: Circuit Training (Marina Green Park)
- Pull-Ups: 3 sets of 5-10 reps
- Push-Ups: 3 sets of 12-15 reps
- Squats: 3 sets of 12-15 reps
- Stretching & Mobility: Focus on shoulders and arms
- Feeling Adventurous? Try This: Add a balancing challenge, such as standing on one leg for 1 minute
Week 4
Monday:
- Workout: Circuit Training (Pioneer Park)
- Pull-Ups: 3 sets of 5-10 reps
- Push-Ups: 3 sets of 12-15 reps
- Lunges: 3 sets of 10 reps per leg
- Stretching & Mobility: Include wrist and shoulder stretches
- Feeling Adventurous? Try This: Add 5 minutes of stair climbing at Coit Tower
Tuesday:
- Workout: 35-minute run (Golden Gate Park or Presidio Trails)
- Stretching & Mobility: Include calf and hamstring stretches
- Feeling Adventurous? Try This: Explore a new trail or loop
Wednesday:
- Workout: Full-Body Routine (At Home)
- Stretching & Mobility: Include stretches for shoulders and hips
- Feeling Adventurous? Try This: Add a resistance band circuit for added challenge
Thursday:
- Workout: Rest or light activity
- Feeling Adventurous? Try This: Try a breathing exercise or mindfulness session
Friday:
- Workout: HIIT Cardio (At Home)
- 20 seconds burpees, 10 seconds rest, 10 cycles
- Stretching & Mobility: Focus on hamstrings and lower back
- Feeling Adventurous? Try This: Add 5 minutes of shadowboxing as a finisher
Saturday:
- Workout: Long run (Lake Merced or Crissy Field)
- Stretching & Mobility: Focus on hips and calves
- Feeling Adventurous? Try This: End with a short yoga flow for recovery
Sunday:
- Workout: Circuit Training (Duboce Park)
- Stretching & Mobility: Include dynamic stretches before and static stretches after
- Feeling Adventurous? Try This: Challenge yourself with handstand holds against a wall
Notice: I asked ChatGPT for assistance for me to get healthy this coming year!
