Health and Fitness | Workout Program | Running
A Simple 4-Week Workout Challenge ANYONE Can Do! Will You Take The Challenge?
There are hundreds of fitness programs for you to follow. The key is, will you follow them? Your personal success story is only weeks away, will you do it?
Let me start off by saying I know not everyone can do what I did. It’s not because I’m a big deal, it’s because not everyone has that kind of time, about an hour a day.
Also, this isn’t some fancy-dancy “new method” or “new fad” that just came out, this is straight up, old fashioned, just going out and doing it type of thing.
Also, full disclosure, I want to let you know this took place some time ago, ok? I’m writing this to give you two main points to leave with:
1) The actual workout I did and 2) PRINCIPLES I worked with.
I truly believe, if you want to do this, you can. Just take what I did, apply it to what you can do based on you abilities and location, and see what happens. The good thing is, you’re the only one who knows about it so whatever the results will be, it’s totally up to you.
No plan to follow, no videos to watch, no equipment to buy, just good ol’ work, baby!
What I did was run on an older style cinder track. (like at an older high school or college football stadium). Do you need this? Nope, but it was quiet and I liked running in it. You can do this same thing on any city street as well.
I warmed up, of course. Did some stretching and 1 lap warmup. Then, and this is the key to the whole plan, starting on lap 2, I picked up the pace on the turns of the track and slowed down on the straightaways. Why did I do it like this? Simply because I was lazy. Because my start/finish line was on the straightaway, I wanted to end my run on the slower pace, not the faster pace. In my mind it saved time.
Some people will call this type of running workout Interval Training, others may call it High Impact Interval Training (HIIT), and others may call it a Fartlek workout. However you want to term it, the principle is upping your pace, then slowing your pace. Up pace, then down pace. Oh, and NEVER come to a stop! Always keep moving!
Bonus tip: This is a good way to work your heart as well.
Another principle I incorporated was I wanted to have sweat roll down my face, plain and simple. If, by the 3rd or 4th lap, there was no sweat, I would run harder, plain and simple. I wanted to feel the sweat dripping. To me, in my own way, it made me feel like I was really working out.
I did 12 laps, including warm up, this way. No stop watch, no watching the clock, no timing of any kind. I just pushed and pushed when I could.
When I was done with the running, I would do push ups and sit ups, but I would alternate days with them.
I would do sets of 10 push ups, between 5–7 sets, depending on how I felt. For each set, I would change positions of my hands. I would try to elevate them and put my body at different angles if I could, or I would change the distance between my hands.
With sit ups, I would do a set of 10 sit ups, then a few seconds rest. Then, I would raise my feet to another level, sort of like a stairwell type thing. The place I ran had a railing type of fence close by, so I would put my feet on a different bar of the railing for each set. I would work my way higher for each set, then work my way back down until I reached the bottom.
That’s it, my workout was done. I was a pool of sweat, but I felt great! After 4 weeks of this, 5 times a week, there was an extreme NOTICEABLE difference in the way I looked. Others were commenting about it as well.
The Four Key Principles I want you to take away from this are:
1.Don’t think about doing a workout, just go and do it! 2. Work at your own pace. But, you MUST feel the sweat rolling down your face. 3. Do not stay at one constant pace. Change the pace every once in while, be aware of when you do it. 4. Stick with the basics. Learn to KISS (Keep It Simple Stupid)
Will this plan work for you? I don’t know. All I can tell you is it worked for me. Will you do it? Only you can answer that question.
Hey, I write about other topics besides health and fitness, I also run Top Fitness Strategies, an internet fitness over 50 business. You are welcomed to check it out and let me know your thoughts.
Also, I’ve linked to a few of my stories below. I’m looking forward to your comments!
