Week 11 of Health Happenings with Zac Spinosa, and Week 4 of pandemic home workouts. This week I had my highest amount of cardio since we started. It was also, I'm told, my highest calorie week. We'll see how those two balance out.

Something I've noticed about the scale

I'm usually not lightest the day after a run. I'm lightest two days after. This week I did four consecutive runs: a 5K, another 5K, and two high-intensity runs, with no rest day until today. So it'll be interesting to see what the scale says.

Turning up the intensity

Zac upped the reps and the tempo on my supersets and finished me off with interval sprints: 10 seconds on, 60 seconds off, with Alright Robyn on the timer. He also wasn't happy with my arm swing when I run, so he showed me a drill to fix it.

Exercise breakdown: the plank jack

This week's at-home demo is the plank jack. Start in a full plank, keep your core tight, and jump your feet out and in. It builds core strength and cardio endurance and works your hips. Watch the video for the form.

No gym, no excuse

Zac said it best: I'm proving you can work toward the gold medal body at home without a gym. Yes, I have him mentoring me, but I'm the one putting in the road work. My daily workouts cost next to nothing. Push-ups, sit-ups, mountain climbers, Supermans, all bodyweight. The only weights I use are Alright Robyn's 15 pounders, and if I didn't have those I could still do the exercises. Walking doesn't need a treadmill. You just need to go outside.

Joe is not a doctor or a dietitian. This is his personal journey. Talk to your healthcare provider before making big changes to your diet or exercise.