I have intended to add resistance training to my exercise regimen for quite a while now. Currently, I do the following on most days:

• 20 minutes of abs
• 10 minutes of stationary bike
• 50 minutes of Bikram yoga
• 10 minutes of push-ups, planks, +/- hyperextension exercises
• 10 minutes of running

On Saturday, I usually run 10+ miles. I feel like the addition of weights would help round out my regimen; however, when I have done this in the past, I’ve usually overdone it and ended up in incredible back pain for sometimes days at a time.

Protocols of challenge:

• Start each day with Turkish Get-Up – I will start with no weight and work up to a 5-lb kettlebell and stay there for the remainder of the challenge.
• Use 1-lb weight on new exercises – I want to always start out with as little weight as possible and ensure correct form before adding amount.
• Don’t skip weights – When leveling up to a higher weight, I want to choose the lowest increment (never more than 1-lb heavier) and shift back down if needed.
• Do at least 15 minutes every day – This includes non-weighted Turkish Get-Ups and all weighted activities including breaks.

I have compiled a list of possible weight exercises from the Livestrong and Healthline websites that are listed below.

• One-Two Punch
• Lateral Raise
• Superman
• Hip Lift and Extend
• Triceps Kickback
• Renegade Row
• Front, Back, or Overhead Squat
• Weighted Glute Bridge
• Lunge
• Floor Press
• Bent-Over Row
• Floor Chest Fly
• Arnold Press

Whichever of these I choose to do on a given day, I want to finish 10-20 reps at a time and do 2-3 sets per session. I can do the same exercises each day or shift to do specific sequences on specific days. I will allow myself the freedom to find the pattern that works best for me.

Namaste.