woman with white sunvisor running

Week 4 | 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 4 panned out.

Week 4 Workout Plan

  • Run: 0.75mi run x 1, 1mi run x 2
  • Stationary bike: x 3
  • Plank: Every day
  • Walking: Every day

Week 4 Workouts

  • Monday: Walk, Plank (60 sec), Bike (20 min), Run (1.5 mi)
  • Tuesday: Walk, Plank (60 sec), Bike (20 min), Run (1.5 mi)
  • Wednesday: Walk, Plank (60 sec), Bike (20 min)
  • Thursday: Walk, Plank (60 sec)
  • Friday: Walk, Plank (60 sec)
  • Saturday: Walk, Plank (60 sec)
  • Sunday: Walk, Plank (60 sec), Run (1.6 mi)

Workout Totals

  • Run: 1.5 mi run x 2, 1.6 mi run x 1 ✅
  • Stationary bike: x 3 ✅
  • Plank: Every day ✅
  • Walk: Every day ✅


  • Weight Change: -0.8 lbs
  • Waist Change: -2 inch

Lost 0.8 lb of weight and 2 inches off my waist since we started on November 21.

Managed to run around 1.5 miles three times this week, which is way ahead of the 0.75 mile and 1 mile runs I put down as my plan. It was really hard to get get out and run especially with the weather getting colder and us seeing some rain. And the last run I squeezed in on Sunday was hard, because I just wanted to stay inside. But walk and run I did. Next week will be even harder because the temperatures are supposed to be arctic… Brrr….

According to Strava, I logged 21.78 miles of outdoor walks over 8 hours, 1 hour 2 minutes of bike riding, and 4.62 miles of running over 53 minutes this week!

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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