Beginner Conditioning Week 1

I am keeping a Training Log Book, it's from the Running Room, but you can make your own. I keep this as a paper reference of my progression. Week 1 in my log is my first week of proper training, meaning I am following the Beginner Conditioning Program. The Beginner Conditioning Program is a 10 week program but instead of considering it in weeks, I changed it to levels. Currently, I am on level one. 


My training week goes from Sunday to Saturday and this week started on January 15th. The things you might like to record for your own progression is what your work out is, the intensity (easy, medium, hard, max. effort), duration of workout, distance and how you felt. Duration and Distance are really important to keep track because you want to be able to see the difference from week 1 to week 10. How you felt is really important as well, not only from day to day, but also your thoughts about the week. Below will be a detailed look at what I do each training session. I am not going to write this out every week, but this is where I am starting. When things improve I will document it, but I won't write everything each time. If I write Core Strength I am doing it all, nothing has changed from the base line. Leg and Upper Body strength are done on weight machines. 

Here is my Week 1 Log book and I will finish with my thoughts for the week.
Weight: 150 lbs. 
Target Heart Rate: 156 bpm

Sunday - No Cardio Training

              - Core Strength Training - Abdominal Crunches, Straight Leg Raises (Hip at 90 degrees to 45 degrees), planks (10 sec holds), Abdominal Bicycle, Oblique Crunches

                                   3 sets of 10 reps 

Monday - Cardio Workout (Beginner Conditionning Level 1 (warm up 5 min, walk 1 min, run 1, walk 2 repeat 6 times, run 1, walk 1, cool down 5 min) **31 min duration, 3.2 km distance** 

              - Leg Strength Training - Quad Extensions 45 lbs, Hamstring Curls 60 lbs, Hip Abductor 45 lbs, Hip Adductor 60 lbs, Squats, Lunges (6 lb ball overhead), 
                                 3 sets 10 reps
Tuesday - No Cardio Workout
                - Core Strength
Wednesday - Cardio Workout (Level 1) **31 minute duration, 3.2 km distance**
                      - Upper Body Strengthening - Abdominals 50 lbs, Back Extentions 90 lbs, Triceps 20 lbs, Bicep Curls 20 lbs, Lateral Lifts 10 lbs, Chest Press 50 lbs, Chin Assist 50 lbs, Dip Assist 50 lbs
                               3 sets 10 reps
Thursday - No Cardio workout
                - Core Strength
Friday - Cardio Workout (level 1) **31 minute duration, 3.2 km distance**
            - Cardio Workout - 30 min walk, 2.02 mile distance
            - Long Stretch Session (legs, back, arms)
Saturday - No Cardio Workout 


So that's where I am starting from. It was a hard week! Getting into the rhythm of exercise and a new diet was very exhausting. I know that this is a long entry, but it won't be as long the next time. I won't have to explain as much and I can get into the details. Google the exercises you don't know or ask me. I would love to help! 


Stay Tuned! 
Julie