The Second Challenge
My body’s finally ready for my second challenge- introducing an *interesting* diet to my workout regimen, as well as adding aerobic training.
If I do say so myself- I. Hate. Aerobic. Training.
And so I’m forcing myself to do it. No excuses. However, I’m going to focus on FUN aerobic training like walking from my home to Westlands- a suburb in Nairobi, or playing basketball or soccer with random kids on a random field for an hour. I’ll also try Tae-Bo (I’ve got 3 DVD’s from beginner to advanced levels), take salsa or hip hop classes, go swimming or even follow the choreography in Beyoncé’s or Janet Jackson’s world tours. I’ll try to vary it a little so I don’t get bored.
My anaerobic training will continue, so I’m bound to be quite active for the next four weeks. My initial (read- beginner) anaerobic training will consist of two general workouts (A and B), with a third centered around stop-and-go movements. Here’s what I’m gonna do-
WORKOUT A
- Dumbbell reverse/backward lunges- 10-12 reps per leg/12 KGs
- One-arm rows- 10-12 reps per arm/6 KGs
- Lat pull-downs- 10-12 reps/30 KGs
- Bench press with barbells- 10-12 reps/16KGs
- Weighted step-ups- 10-12 reps per leg/12 KGs
- Weighted squat and press- 10-12 reps/12 KGs
- Two-arm dumbbell swings- 12-15 reps/10 KGs
- Ab training (the 200 situps program)
WORKOUT B
- Dumbbell forward lunges (alternating legs)- 10-12 reps with each leg/12 KGs
- Bent over barbell rows- 10-12 reps/20 KGs
- Dumbbell Romanian dead-lifts- 10-12 reps/20 KGs
- Barbell or dumbbell incline presses- 10-12 reps/10 KGs
- Box jumps (jump up and down onto step, bench, or box)- 20-25 reps
- One arm dumbbell swings- 10 reps each arm/6KGs
- Ab training (the 200 situps program)
WORKOUT C
- 20-25 minutes of wind sprints, bleacher running, hill running, or other high intensity interval training
- 3-5 minutes stretching all muscle groups
What I’ll do during each workout is complete each exercise and rest for 30 seconds to a minute before starting the next one. After completing all 7 in Workout A, for example, I’ll rest for 2-4 minutes and start the entire circuit once again. My goal is to complete 4 circuits in under an hour by the end of the challenge. (Note that the weights I’ve included are what I’m starting with- I hope to increase them by at least 50% by the end of the challenge).
I’ll complete Workouts A and B alternately once a week, then on the third day I’ll do Workout C. Now I know that this is a pretty ambitious workout regimen since I’m also including aerobic training to the mix at least three times each week. I also hope (and pray) that I’ll be able to do more advanced training exercises by the end of the challenge.
But wait- there’s more!
I was reading Tim Ferris’ blog and I was quite inspired to try out this diet. I’ll not spoil it for you- go ahead and read it. I’ll be eating more frequently since I’ve noticed that I get really bad headaches four-five hours after a real intense workout. So I’ll eat breakfast, head to the gym and eat a fruit right when I’m done, eat lunch, then something in the mid-afternoon/early evening, then dinner and a cup of cocoa to wash it all down.
I’m REALLY excited about this challenge, mainly because I’ve never been this consistent with working out in my life. It’s so much FUN!
I hope you’re doing something wild and crazy with your one precious life!
