Up to now, I’ve actually been doing Verstegen’s “Preliminary” Core Performance since I was too out of shape to do the real deal. [”Can’t remember the last time you were able to bend at the waist and touch your toes? Start with the preliminary program.”] I give him credit for holding folks back until they’re ready for it.
Week 4 is easier than the previous weeks. Completion takes only 30-45 minutes daily. More focus on aerobic exercise than previously; Verstegen calls it ESD (energy systems development). I’m now able to consistently do a slow jog for 12 minutes without stopping. One day this week calls for 20 minutes of aerobics. The aerobic exercise choice is yours. You could run, skip rope, use a treadmill or bicycle, etc. He give you a target heart rate.
- Right hip pain is gone.
- Left chest wall pain got worse before getting better. Still there. Interferes with sleep a little. Don’t worry about my heart; it’s definitely musculoskeletal.
So this is the first week of the classic 12-week program. Intensity ramps up next week.