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Week 12 | 12 Week Fitness Challenge

After re-reading “The 12 Week Year” by Brian P. Moran and Michael Lennington, I decided to embark on a 12 week fitness challenge to get back into shape after childbirth. Here’s how week 12 panned out.

Week 12 Workout Plan

  • Run: 2.75 mi run x 1, 3 mi run x 2
  • Stationary bike: x 3
  • Plank: Every day
  • Walking: Every day

Week 12 Workouts

  • Monday: Walk, Plank (140 sec), Bike (20 min), Run (4 mi)
  • Tuesday: Walk, Plank (140 sec), Bike (15 min), Run (2 mi)
  • Wednesday: Walk, Plank (140 sec)
  • Thursday: Walk, Plank (140 sec), Run (3.1 mi)
  • Friday: Walk, Plank (140 sec)
  • Saturday: Walk, Plank (140 sec), Bike (20 min)
  • Sunday: Walk, Plank (140 sec)

Workout Totals

  • Run: run x 3 ✅
  • Stationary bike: x 3 ✅
  • Plank: Every day ✅
  • Walk: 7 days ✅


AND 12 week challenge is a wrap! Time really flies by when you’re with an infant. 3 months ago they were a potato. Now they’re almost crawling! When I have some time to crunch numbers or thoughts I might do a follow up blog post about the experience/changes.

Physically, I’m not sure if I have an “aha” kind of change (my weight didn’t change), but having been able to go from running 0 miles to 4 miles at a time at a reasonable pace and still not being exhausted, I think a lot inside must have changed. And even if nothing else, I feel like the fact that I challenged myself and rose up to it for 12 weeks is something huge!

For the next foreseeable future, I think this is what I plan to do:

  • Run 3x a week
  • Walk daily
  • Plank – maybe… I finished day 99 of it, and I’m debating whether to stop or keep on going with decreased seconds because 2 minutes 20 seconds is really hard for me ?

According to Strava, I logged 19.3 miles of outdoor walks over 7 hours 11 minutes, 1 hour of bike riding, and 9.2 miles of running over 1 hour 47 minutes this week!

Over the past 12 weeks…

  • I ran 83.4 miles
  • Walked 262 miles
  • Pedaled my stationary bike 11 hours and 27 minutes
Hiroko Nishimura
AWS Community Hero. Special Education teacher turned IT Engineer turned Technical Writer. Author "AWS for Non-Engineers" (Manning Publications). Technical Instructor "Introduction to AWS for Non-Engineers" (LinkedIn Learning).

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