OlderBeast Weekly Workouts for 5/22 to 5/28 – BETA

New? Start Here!

Welcome to the beta test of OlderBeast Weekly Workouts! Your feedback can help make this better for the OlderBeast community. Before starting this or any other exercise program, consult with your doctor.

Philosophy: this is not as detailed as many “workout programs” that dictate # of sets, exact mileage, rest time, etc. That’s because OlderBeast seeks to enable you as Architect of your own plans.

Tips & Resources: for activities within the plan, this section has links to useful “how to” content from elsewhere at OlderBeast.com and from around the Web (that will suggest some more details, if useful).

Modify these plans as useful. But still “check the boxes” on endurance, strength, flexibility, balance, controlled breathing, and time outdoors. These are key parts of the OlderBeast approach!

Yoga & Swimming are often called for, and since you’re choosing to experiment with the OlderBeast approach, please DO accept the challenge and try these things.

Personalize the suggested plan based on your current fitness starting point, and how many days you can dedicate to fitness this week. Remember, moving from 5 to 6 days-per-week is really moving from a max 3 days-in-row to 6 days-in-row! So you may want to follow a “6 days” plan but spread it over 8 or 9 days. Still a little more frequent than 5 days-per-week, but less than 6. See this post for more ideas about increasing frequency.

Think “progression” over time. Challenge yourself to move up to the next intensity level, and increase days-per-week. Eventually, most guys should reach “Refining/Extending” level and 5-6 days per week!

Days-of-week are provided (what to do Monday, Tuesday, etc.), but you can make any day your start-of-week and just follow the sequence from there.

Try printing out the weekly plan. In “portrait” mode, p.2 should let you see your whole plan in one place.

Tips & Resources

We’re always looking for more how-to and where-to information for OlderBeasts! If you have suggestions for content here, let us know!

Push-upsHere’s a great, simple tutorial on push-ups – basic technique and multiple variations.

Pull-ups. Here’s a colorful and motivating article about why all guys should be able to do at least five pull-ups, and another one that helps you get started even if you currently can’t do a single pull-up. If you need a home pull-up bar, check out recommended products to see one that works great for me.

Swimming. This OlderBeast article has key tips on swimming, and here’s a web-based pool finder. If you don’t have goggles or a basic swim watch, check out recommended products.

Running. This OlderBeast post points to useful “get started running” information.

Cycling. Here is useful “get started cycling” information.

Stretching. This OlderBeast post points to three good stretching routines from around the Web.

Dumbbells. Check out recommended products to see a great “all in one” multi-weight home dumbbell set:

Yoga options. YogaWorks Online and Beachbody On Demand are great ways to start with a yoga practice at home (the latter also includes an extensive library of general fitness routines). CorePower Yoga has studios in 22 states and is especially guy-friendly (“power” yoga, and showers). YogaWorks is also a large studio chain with lots of classes that are great for guys.

1. Choose Your Olderbeast Fitness Stage

2. Pick Days-Per-Week

3. Your Suggested Workout Plan

Summary




May 22-28





For STARTING OUT / 4-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: two cardio-prominent days, a yoga practice and some moderate-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run or walk to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, WALK/RUN, BIKE or CARDIO MACHINE (30+ mins @ 5-6 (of 10) average intensity)


10-min MINI-STRENGTH Session (8 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

OFF

Cardio + Strength Mini-Session


SWIM, WALK/RUN, BIKE or CARDIO MACHINE (30+ mins @ 5-6 (of 10) average intensity)


10-min MINI-STRENGTH Session (8 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end


OFF

Beginner Yoga


30+ minutes

Dedicated Strength Session


30-45 minutes


FULL-BODY WORKOUT (With bodyweight/ dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXX

Strength

XXXXXXXXXX

Flexibility

XXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XX (if Swim)XX (if Swim)XXX10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.Take a walk?

Summary




May 22-28





For STARTING OUT / 5-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), two yoga practices and some moderate-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run or walk to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, WALK/RUN, BIKE or CARDIO MACHINE (30+ mins @ 5-6 (of 10) average intensity)


10-min MINI-STRENGTH Session (8 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Beginner Yoga


30+ minutes

OFF


Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


10-min MINI-STRENGTH Session (8 exercises total: 2 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 35-50+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


30-45 minutes


FULL-BODY WORKOUT (With bodyweight/ dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXX

Strength

XXXXXXXX

Flexibility

XXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XXX10-minute MEDITATION?XX (if Swim)XX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For STARTING OUT / 6-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), a yoga practice and some moderate-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run or walk to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, WALK/RUN, BIKE or CARDIO MACHINE (30+ mins @ 5-6 (of 10) average intensity)


10-min MINI-STRENGTH Session (8 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Beginner Yoga


30+ minutes

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


10-min MINI-STRENGTH Session (8 exercises total: 2 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Beginner Yoga


60+ minutes

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 35-50+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


30-45 minutes


FULL-BODY WORKOUT (With bodyweight/ dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXXX

Strength

XXXXXXXXX

Flexibility

XXXXXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XXXXX (if Swim)XXXXX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?If run or bike outdoors. And/or add a walk?X (if Run or Cycle)If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For RAMPING UP / 4-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: two cardio-prominent days, a yoga practice and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


 

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (30+ mins @ 6-7 (of 10) average intensity)


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

OFF

Intermediate Yoga


45+ minutes

OFF

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Dedicated Strength Session


45-60 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXX

Strength

XXXXXXXX

Flexibility

XXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)10-minute MEDITATION?XXX10-minute MEDITATION?XX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.Take a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For RAMPING UP / 5-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), two yoga practices and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (30+ mins @ 6-7 (of 10) average intensity)


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Intermediate Yoga


45+ minutes

OFF

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 40-50+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


45-60 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXX

Strength

XXXXXXXX

Flexibility

XXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XXX10-minute MEDITATION?XX (if Swim)XX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?If run or bike outdoors. And/or add a walk?If run or bike outdoors. And/or add a walk?If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For RAMPING UP / 6-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), a yoga practice and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (30+ mins @ 6-7 (of 10) average intensity)


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Intermediate Yoga


45+ minutes

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15-min MINI-STRENGTH Session (12 exercises total: 3 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Intermediate
Yoga


45+ minutes

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 40-50+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


45-60 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXXX

Strength

XXXXXXXXX

Flexibility

XXXXXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XXXXX (if Swim)XXXXX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?If run or bike outdoors. And/or add a walk?X (if Run or Cycle)If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For REFINING/EXTENDING / 4-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: two cardio-prominent days, a yoga practice and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below). You're only working out four days this week, so make them count, man.



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (35+ mins @ 7-8 (of 10) average intensity)


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

OFF

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

OFF

Strenuous Yoga


60+ minutes

Dedicated Strength Session


50-75 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXX

Strength

XXXXXXXX

Flexibility

XXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)10-minute MEDITATION?XX(if Swim)10-minute MEDITATION?XXX10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.Take a walk?

Summary




May 22-28





For REFINDING/EXTENDING / 5-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), two yoga practices and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below).



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (35+ mins @ 7-8 (of 10) average intensity)


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Strenuous Yoga


60+ minutes

OFF

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 45-60+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


50-75 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXX

Strength

XXXXXXXX

Flexibility

XXXXXXX

Breathing

10-minute MEDITATION?XX (if Swim)XXXMEDITATION?XX(if Swim)XX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?If run or bike outdoors. And/or add a walk?

Summary




May 22-28





For REFINING/EXTENDING / 6-DAYS-WEEK in MAY, let’s work from a general weekly template and then make weekly variations with special emphases.



GENERAL MAY TEMPLATE: three cardio-prominent days (two with a mini-strength add-on), a yoga practice and some high-intensity, mainly-bodyweight strength work (intensity bringing a little more cardio benefit, too).



NEW & DIFFERENT THIS WEEK: I’m doing a triathlon over the summer, so I’m starting to rotate run/bike/swim with regularity. For you, please choose one of these two things and do it this week! (A) Find and commit to some kind of endurance event, anything from a 5K+ run to a bike event to a challenging "destination" hike, and start using that to focus and motivate your endurance workouts. Or, (B) use a “free trial” to try a High-Intensity Interval Training (HITT) workout at a nearby gym (this will quality as one of your endurance + mini-strength sessions in the plan below). You're going pretty hard with a six-day week, so be attentive to your body's needs and don't hesitate to have one "easy" session this week if that's what the doctor orders!



MODIFY to suit this week's logistics and your preferences, but DO the yoga session and DON'T forget to be somewhat active on your days off! -Mark



Use "Tips & Resources" above for pointers on activities you're unfamiliar with!


Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Olderbeast Logo

Monday

Tuesday

Wednesday

Thursday

Friday

Saturday

Sunday

Workout

OFF

Cardio + Strength Mini-Session


SWIM, RUN, BIKE or CARDIO MACHINE (35+ mins @ 7-8 (of 10) average intensity)


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of push-ups, core, biceps curls, bodyweight or light-weights squats)


5+ mins STRETCH at end

Strenuous Yoga


60+ minutes

Cardio + Strength Mini-Session


Different CARDIO than Tuesday; similar intensity and duration


15 to 20-min MINI-STRENGTH Session (12-16 exercises total: 3-4 sets each of pull-ups, core, dips or triceps work, bodyweight or light-weights lunges)


5+ mins STRETCH at end

Strenuous Yoga


60+ minutes

Longer Cardio Session


Repeat an activity from Tues or Thurs, or add more variety. 45-60+ mins. with lower-intensity than the shorter sessions


STRETCH. 5+ mins.

Dedicated Strength Session


50-75 minutes


FULL-BODY WORKOUT (With bodyweight/dumbbells at home, at the gym, or "led" boot camp style class so long as it's not a mainly-cardio thing)


5+ mins STRETCH at end

Movement

XXXXXXX

Endurance

XXXXXXXXXXXX

Strength

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Flexibility

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Breathing

10-minute MEDITATION?XX (if Swim)XXXXX (if Swim)XXXXX (if Swim)10-minute MEDITATION?

Outdoors

Don't be sedentary today. Take a walk or ride your bike somewhere instead of driving.If run or bike outdoors. And/or add a walk?Take a walk?If run or bike outdoors. And/or add a walk?X (if Run or Cycle)If run or bike outdoors. And/or add a walk?