WEEK 4 Power Walking - Weight Loss Program

WEEK 4

Here you are at the half way point. It's been very enjoyable for me to walk and feel good about it. This week you will be pushing yourself so do what you can with the time you have and GO, GO, Go for that walk.

DAY 1 50 minutes walk.
Listen to your upbeat music today and make sure to keep your at moderate to fast pace. Make sure to warm-up, cooldown and stretch at the end.

DAY 2 45 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
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Steady pace 5 minutes
Fast pace 2 minutes
Fastest pace 90 seconds
Slow pace 1 minutes
Repeat from steady pace through slow pace 3 times
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Cooldown 5 minutes

DAY 3 3.1 MILE WALK
Walk at a comfortable pace to finish 2 miles.

DAY 4 55 minutes upbeat walk
Get your music pumping and every song that moves you go faster and every song that slows you down go slow. This is a fun, fun day.

DAY 5 Interval Workout Walk with Abs workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Side Crunch 20 reps (workout below)
Steady pace 5 minutes
Oblique Twist 20 reps (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
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Cooldown 5 minutes


Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side. Want even more of a challenge? Lift your feet off of the floor! p.s. you don't need weight to do this workout. Just move your arms side to side.

DAY 6 45 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Fastest pace 90 seconds
Slow pace 1 minutes
Repeat from steady pace through slow pace 3 times
_________________________
Cooldown 5 minutes

DAY 7 OFF

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