A fitness journey shaped by injuries, illness, weight gain, and Type II diabetes — and the beginner 7-day workout plan used to rebuild strength and mobility.
A Different Fitness Journey
Everyone has a different fitness journey
Some of us may have led relatively fit lives since we were little, and as time passed, we found ourselves out of shape and wished our younger years would return. Others may have been deconditioned at a younger age and found a way to overcome those challenges. Still, they may now be living a healthy lifestyle.
Some of us may have a combination of the previously mentioned factors with a unique story. Some others have been slowed by illness, early or late, but the challenges sometimes seem impossible. I am sure there are many more stories than I’ve mentioned, which isn’t even the tip of the iceberg.
My journey
My journey is that I have been active since childhood and remained that way until I was around 45. Through that time, I had a small number of injuries and run-of-the-mill illnesses like chicken pox, seasonal flu, and the common cold. Save for the injury to my lower back in high school, I went through my youth somewhat unscathed. But once I reached 40 years old, things drastically changed with my health. Suddenly, the flu wasn’t as easy to get over. I stayed sick longer, I got them more frequently, and the symptoms were more severe.
The high school lower back injury pain became more chronic and sharper. My range of motion for exercises like squatting and hamstring stretches was much more limited. I developed tightness in my left shoulder that still hasn’t gone away. I got plantar fasciitis in both feet that required several weeks of physical therapy, and then reaggravated my back, which also took several weeks of treatment.
Things Change Over 40
Vision issues developed, including uveitis in my left eye, which led to partial blindness. My blood platelets dropped to near zero, resulting in a hospital stay where I was almost sure I would not survive. In the meantime, I put on an extra 40+ pounds that had wildly fluctuated until recently. By age 45, I was out of shape, struggling to keep my weight and cholesterol levels down.
Now, my weight is out of control, I am restarting a new fitness program again…and I have Type II Diabetes. The medications I take for everything have slowed my metabolism to a crawl. And the other side effects from the various drugs are so disgusting, I don’t dare gross you out with the details.
The bottom line is that these experiences have contributed significantly to my fitness inconsistency and inability to get back into shape. Although I was a fitness trainer for eight years, it has been a hard road for me as well. The purpose of this article is not only to reintroduce my fitness journey but also to share my workout program with you. I may have a lot of health fitness experience. However, I still have to restart my program after long layoffs. Moreover, because I have so many current health issues to deal with, I am currently at a beginner level.
You will notice that my program below is for absolute beginners. I lack strength, endurance, range of motion, mobility with specific movements, or flexibility.
7-day workout plan
My 7-day workout plan has only 5 exercises a day, 3 sets per exercise, and an 8-15 rep range per set. Using 8-15 reps per set at 60%-80% of my 1-rep max (1RM) with resistance training allows me to achieve endurance, stability, and hypertrophy gains within the same regimen. I should point out that the 8-15, 60%-80% 1RM resistance-training method is an older theory that researchers have challenged. But it is one that I am used to, and I still believe in its effectiveness. The published research is here: National Library of Medicine, Loading Recommendations for Muscle Strength, Hypertrophy, and Local Endurance: A Re-Examination of the Repetition Continuum.
I chose to create a 7-day plan with no designated day off. Instead, I will take time off as I move along the program. I decided to try it this way because I rarely leave my home, so I don’t have many opportunities to be active each day. You can perform these exercises at home with very little equipment.
Total Equipment Needed:
- Dumbells
- Resistance Bands
7-Day Fitness Program
Day 1: Full Body
- Dumbbell Squats – 3 sets of 12 reps
- Kettlebell Swings – 3 sets of 15 reps
- Resistance Band Rows – 3 sets of 12 reps
- Dumbbell Shoulder Press – 3 sets of 12 reps
- Resistance Band Bicep Curls – 3 sets of 15 reps
Day 2: Upper Body
- Dumbbell Chest Press (on the floor) – 3 sets of 12 reps
- Resistance Band Lat Pulldowns – 3 sets of 15 reps
- Dumbbell Lateral Raises – 3 sets of 12 reps
- Kettlebell Single Arm Rows – 3 sets of 12 reps per arm
- Resistance Band Tricep Extensions – 3 sets of 15 reps
Day 3: Lower Body
- Kettlebell Goblet Squats – 3 sets of 12 reps
- Resistance Band Glute Bridges – 3 sets of 15 reps
- Dumbbell Lunges – 3 sets of 12 reps per leg
- Resistance Band Leg Press – 3 sets of 15 reps
- Dumbbell Calf Raises – 3 sets of 15 reps
Day 4: Core
- Dumbbell Russian Twists – 3 sets of 20 reps
- Kettlebell Windmills – 3 sets of 12 reps per side
- Resistance Band Bicycle Crunches – 3 sets of 20 reps
- Dumbbell Plank Rows – 3 sets of 12 reps per side
- Resistance Band Leg Raises – 3 sets of 15 reps
Day 5: Full Body
- Dumbbell Deadlifts – 3 sets of 12 reps
- Kettlebell Clean and Press – 3 sets of 12 reps
- Resistance Band Chest Press – 3 sets of 15 reps
- Dumbbell Bent Over Rows – 3 sets of 12 reps
- Resistance Band Squats – 3 sets of 15 reps
Day 6: Upper Body
- Dumbbell Flyes (on the floor) – 3 sets of 12 reps
- Resistance Band Face Pulls – 3 sets of 15 reps
- Dumbbell Front Raises – 3 sets of 12 reps
- Kettlebell Upright Rows – 3 sets of 12 reps
- Resistance Band Hammer Curls – 3 sets of 15 reps
Day 7: Lower Body
- Kettlebell Deadlifts – 3 sets of 12 reps
- Resistance Band Side Steps – 3 sets of 15 reps
- Dumbbell Step-Ups (use a stable surface) – 3 sets of 12 reps per leg
- Resistance Band Hamstring Curls – 3 sets of 15 reps
- Dumbbell Bulgarian Split Squats (use a stable surface) – 3 sets of 12 reps per leg
Before starting any new health and fitness program or taking supplements, it’s crucial to consult with your healthcare professional. They can provide personalized advice based on your medical history and current health status, ensuring your new regimen is safe and effective. This step helps prevent potential health risks and ensures that any changes you make are beneficial and sustainable in the long run. Your healthcare professional is your best resource for making informed decisions about your health and wellness journey.
AI partially generated this article. Endless Summer Fitness will continue experimenting with similar software; however, our author will create most articles and fitness programs.
