Exercise Recommendations
Please keep in mind that your diet is just as important (if not more so) as exercising when it comes to fitness. You should shoot for one gram of Protein for each pound of your goal weight (So if your goal weight is 150lbs, you should consume 150 grams of protein a day), and around 2,000 calories a day.
****PLEASE DO NOT DO THESE EXERCISES WITHOUT EATING***
This plan was developed by the host of Surviving Bloomington, Kc Winnecke, who has NO professional training as a Personal Trainer or Dietitian.
This is simply how Kc chooses to prepare for games like this, and this is his best recommendation based on personal experiences.
If you would like help developing an effective diet plan, please reach out to Kc and he will work with people on a individual basis!
Beginning Workouts
These workouts are designed for people who don’t have much experience with exercising. These will challenge and work your body without worrying about injury or disruption to your daily life. These workouts are designed to be time-efficient and possible to complete at home with no equipment.
We will do each of these workouts ONCE a week, for a total of THREE workout days per week
Practice WALKING half a mile at the end of your workout. When this feels comfortable, start walking half a mile, running half a mile, and then walking half a mile again to cool down at the end of each workout. Don’t worry about timing yourself.
Under each workout is one of the days of the week that we recommend doing the workouts. Choose one day for each workout. Complete these exercises for at least 2-4 weeks consistently before moving onto the Intermediate workouts.
Be sure to drink PLENTY of water!!! You should finish AT LEAST one full bottle of water for each workout, and shoot for half-a-gallon of water to a full-gallon of water each day.
Leg Workouts: Mondays OR Fridays
Ab Workouts: Wednesdays OR Saturdays
Upper Body: Tuesdays OR Thursday