I’ll be honest – I haven’t been as consistent with working out over the last few weeks. I’ve still been exercising at least 3 times per week, which is enough to maintain basic fitness skills but not enough to keep me making progress past where I was already at. I haven’t lost a ton of strength or gained weight or anything, I can just feel that my core isn’t as stable as it should be, and I’ve lost some muscle mass. But this week I’ve finally written up a good workout plan so I can get back on track and start making good progress again. Here’s the basic outline:
Sunday: Rest day.
Wednesday: Rest day.
Saturday: Optional challenge workout
For my barre/pilates days I’ll be doing a combination of Ballet Beautiful and Fitnessblender’s pilates/barre workouts. For lifting I’ll adapt FitnessBlender’s strength sets so I can do the workout just with my pullup bar and set of 35# dumbbells. If I’m short on time or feel like kicking my butt in an intense compact workout, I’ll modify a CrossFit WOD so I can do it with my equipment.
I have three main fitness goals for the near future.
- Build strength and define muscles. I know this has always been one of my goals, and it still is. There’s nothing wrong with that as long as I’m still making progress (which I am, I went from using a pair of 20# dumbbells with difficulty to using a pair of 35#s). Like I said above, I’ve lost some muscle mass with all the walking I do at work, so I’d like to rebuild my body so I have a healthy amount of defined, functional muscle. I always say fitness is primarily about function, not aesthetics, but there’s nothing wrong with having aesthetics as a secondary goal.
- Foam roll and stretch every day, even if it’s just for 10 minutes. This is something I really need to commit to doing more frequently. As I write this my quads and calves are extremely tight and have lots of knots in them, and I’ve been feeling some twinges in my hips and lower back, which usually means I haven’t been doing core work enough or devoting enough time to stretching. So that’s something I really need to change or I’m going to develop more serious joint issues.
- Advance core strength. I haven’t lost my core strength entirely, actually I still have a good baseline of abdominal and lower back stability, but it isn’t where it should be. I’ve been working out long enough that I can tell when the slightest change for the worse happens in my core, so I know I need to hit that extra hard over the next couple of weeks. It shouldn’t take long to get back to where I was and improve from there.
That about sums it up, not too complicated, right? Let me know if you have any questions about apartment fitness!