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I started from scratch 5 weeks ago: a 45 year-old sedentary woman. ( Ok that's a kind of nice way of saying old and fat. But, as I am not dead yet, and I may have to live with this body for a few more decades, I guess I'd better get serious about getting the best out of it that I can.) I had dropped enough weight to be back in my BMI zone, though at the upper end.
So, to the daily walk with my pup, I added 20 Min of stretching every day (as per my chiro's rec), something active 3x a week, a basic strength routine 2x (thank you SELF mag), and training with a Shodan friend of mine on Bokken and Jo about once per week (when we could work it out for a Sat or Sun afternoon) -- 100 shomen + kengi and jogi; about 1.5 hrs.
To these basics, so far I have worked up to: stretching routine from Aikido with intensity 3x a week; crunches, up to 38 front, 20 each side and 10 lower, every other day; 1hr of BASIC yoga 2x a week; working solo with Bokken and Jo 2x a week, 500 shomen, 10 ea of Bokken kengi #1 ,#2, and Jogi #1. Pup and I are starting to jog a bit and do a couple of wind sprints (she's out of shape, too). And by the way, my back is soooo much better.
My goal is by the end of this summer (ambitious because of interruptions from family vacations and heat of desert) all above, jog/sprint 10 min mi , crunches to total 100, shomen to 1k and add front and back rolls and knee walking.
Wow, I read that again and it DOES look pretty ambitious. But