50FIT500 / Bog’s Blog Workout Plan
To summarize briefly, I do cardio EVERY day. At most I take one day a week off, usually not even that. The goal with your cardio workouts should be at least 30 minutes (all at once or cumulatively in stages) and you should exercise to maintain 80% of your Maximum Heart Rate for Your Age. There is a list of recommended cardio exercises on the comprehensive exercise spreadsheet mentioned below. Mix and match as desired – or find one or two that YOU LIKE and will be able to stick to doing.
Three times a week I do strength and core training. On these days I also do 30 minutes of cardio. On days I am NOT doing strength training I shoot for 45-60 minutes of cardio.
45-60 minutes of Yoga – or better yet “Hot Yoga” – can be substituted for the strength and core training workouts I have on this blog.
To get stronger and fitter, you MUST push things. Meaning you need to regularly increase the intensity of your cardio exercise (not duration) to be hitting that target heart rate zone, and also must add weight (or use more or heavier bands) with strength training. I try to ratchet up a small notch in both cardio and resistance exercises about every two weeks.
If you are pretty overweight and out of shape (as I was) when first starting out – I suggest another secondary goal in addition to your daily cardio and strength training is to aim for 15,000 steps/day (average) = 105,000 / week. This is a great way to increase your daily calorie burn & start getting in shape, I did this for the first 6 months of my program.
Remember – TRACK TRACK TRACK
If you are using Weight Watchers – set a weekly goal of 140 earned exercise points. DO NOT EAT THESE POINTS!! This will make sense if you are using Weight Watchers. See the Diet & Nutrition page on Bog’s Blog for more.
If NOT using Weight Watchers and instead tracking calories “manually” or with an “app” like MyFitnessPal or using Apple Health Kit or Fitbit or other tools = Shoot for 3500-5000 “active calories” per week (500 – 720 calories a day) and eat only enough calories daily (at most) to meet your Basal Metabolic Rate.
EVERYTHING YOU NEED to get going with your exercise plan is laid out in detail on the Bog’s Blog Exercise Excel Spreadsheet. Please start by “right clicking” the spreadsheet link, download it and save it. I recommend printing it out so you can post it where you exercise, take it with you, etc.
The spreadsheet is self-explanatory. You may want to upload and covert it to a Google Doc’s format or to “Numbers” (Mac users). The idea is that you can edit the spreadsheet to suite your needs after you have decided what YOUR workout will be. My strength training / core workout takes me 45 minutes + then I do 30 minutes of cardio. Again, on alternate days I do 45-60 minutes of cardio. Bottom line, to make real gains you are looking at 60-75 minutes a day of exercise.
There are video links on the spreadsheet to demonstrate each exercise. These videos are also listed below with links. Before you get started I recommend spending some time reviewing the spreadsheet and watch this brief video = Orientation to Use of Resistance Bands
I recommend doing a bit of stretching then proceed through the exercises below IN THE ORDER LISTED
Exercise Videos – Strength Training Stage 1 – Recommended for EVERYONE
Rest 3-5 minutes then move on to Stage 2- ADVANCED ONLY, o/w Skip to Next Section
- Standing One Arm Dumbbell Curls
- Standing One Arm Dumbbell Extensions
- Standing One Arm Dumbbell Military Press
Rest 3-5 minutes then move on to Stage 3 – Resistance Tube Exercises – Recommended for EVERYONE
- Pull Downs
- Standing Two Arm Row
- Chest Pulls
- Standing Core Twist & Arm Extension
- Side Lateral Raises
- Standing One Arm Curls
- Standing One Arm Tricep Extensions
Rest 3-5 minutes then move on to Stage 4 – ADVANCED ONLY, o/w Skip to Next Section
- Fixed weight dumbbells – Mixed direction arm raises / extensions
- Fixed weight dumbbells – Two arm standing curls
This is where I STOP … Below are OPTIONAL exercises focusing on thighs, buttocks, etc.
- Band resisted side steps
- Squat with side kick and thrust
- Side lunge with arm raises
- Crossed band upright rows with side steps
- Glute quad extensions with kick
- Standing inside & outside crossover side kick extensions
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