Tuesday, June 5, 2012

walking program weeks

WEEK 2

DAY 1 30-45 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 2 - 3 times
_________________________
Cooldown 5 minutes

DAY 2 45 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 3 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
_________________________
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 4 30 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 5 30-45 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 2 - 3 times
_________________________
Cooldown 5 minutes

DAY 6 20-30 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.

DAY 7 OFF

WEEK 3





DAY 1 Score your walk and then do a 30 minute walk.

Today you will walk your fastest for the first mile and find your walking pace.
Score:
  • 20 minutes MILE is 3 mph
  • 15 minutes MILE is 4 mph
  • 13 minutes MILE is 4 1/2 mph
  • 12 minutes MILE is 5 mph.
DAY 2 3 MILE WALK
Walk at a comfortable pace to finish 2 miles.

DAY 3 45 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 4 30 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 3 times
_________________________
Cooldown 5 minutes

DAY 5 3 MILE WALK
Walk at a comfortable pace to finish 2 miles.

DAY 6 35 + minutes Interval Workout Walk

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Mountain Climbers max reps (workout below)
Steady pace 5 minutes
Overhead Bend Do 20 reps; switch sides and repeat. (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes




Mountain Climber



Assume a push-up position with your arms straight and your body in a straight line from your head to your ankles. Without changing the posture of your lower back (it should be arched), raise your right knee toward your chest. Pause, return to the starting position and repeat with your left leg. max reps
Overhead Bend
Stand with feet shoulder-width apart. Bend right elbow to hip and hinge over to left from waist. Extend right arm overhead and to left, keeping shoulder down. Lower elbow to hip. Do 20 reps; switch sides and repeat.

DAY 7 OFF

WEEK 4

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
_________________________
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 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
_________________________
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

WEEK 5

DAY 1 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Isometric Push-up (workout below) as many as you can. You can do them on your knees or on your toes.
Steady pace 5 minutes
Lateral Burpee (workout below) Altnernate side to side for 1 minute.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes

Isometric Push-up
Get in plank position with hands slightly wider than shoulder-width apart. Lower your chest until it's six inches from the floor. Hold 30 sec

Lateral Burpee

Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

DAY 2 35 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 3 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Squat with Butt-Kick (workout below) Alternating side to side. 2 minutes
Steady pace 5 minutes
In-and-Out Lunge (workout below) 12 reps each leg.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes

Squat with Butt-Kick
Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side.

In-and-Out Lunge

Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs when finished with reps pull forward leg back to standing position.

DAY 4 60 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 45 + minutes 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 2 more times
_________________________
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 60 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 2 times
_________________________
Cooldown 5 minutes

DAY 7 OFF

WEEK 6

DAY 1 Score your walk and then do a 45 minute walk.

Today you will walk your fastest for the first mile and find your walking pace.
Score:
  • 20 minutes MILE is 3 mph
  • 15 minutes MILE is 4 mph
  • 13 minutes MILE is 4 1/2 mph
  • 12 minutes MILE is 5 mph.
DAY 2 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Isometric Push-up (workout below) as many as you can. You can do them on your knees or on your toes.
Lateral Burpee (workout below) Altnernate side to side for 1 minute.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 2 more times
_________________________
Cooldown 5 minutes

Isometric Push-up
Get in plank position with hands slightly wider than shoulder-width apart. Lower your chest until it's six inches from the floor. Hold 30 sec

Lateral Burpee

Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

DAY 3 60 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 4 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Squat with Butt-Kick (workout below) Alternating side to side. 2 minutes
Steady pace 5 minutes
In-and-Out Lunge (workout below) 12 reps each leg.
Slow pace 2 minutes
Steady pace 10 minutes
Repeat from steady pace through 2 more times
_________________________
Cooldown 5 minutes

Squat with Butt-Kick
Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side.

In-and-Out Lunge

Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs when finished with reps pull forward leg back to standing position.

DAY 5 60 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 6 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
_________________________
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 7 OFF

WEEK 7

DAY 1 45 minutes
Keep a quick pace and watch your form as you are walking.

DAY 2 4 MILE WALK
Walk at a comfortable pace to finish 3 miles.

DAY 3 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 4 50 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fastest pace 90 seconds
Repeat from steady pace through fastest pace 4 times
_________________________
Cooldown 5 minutes

DAY 5 50 minutes
Make sure to warm-up and cooldown.

DAY 6 4 MILE WALK
Walk at a comfortable pace to finish 4miles.

DAY 7 OFF

WEEK 8
DAY 1 Check your score for a mile walk and then walk for 40 minutes
This is your last week! You've done AMAZING!!! Check your score one more time!

Score:
  • 20 minutes MILE is 3 mph
  • 15 minutes MILE is 4 mph
  • 13 minutes MILE is 4 1/2 mph
  • 12 minutes MILE is 5 mph.
DAY 2 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Isometric Push-up (workout below) as many as you can. You can do them on your knees or on your toes.
Steady pace 5 minutes
Lateral Burpee (workout below) Altnernate side to side for 1 minute.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 2 more times
_________________________
Cooldown 5 minutes

Isometric Push-up
Get in plank position with hands slightly wider than shoulder-width apart. Lower your chest until it's six inches from the floor. Hold 30 sec

Lateral Burpee
Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

DAY 3 60 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 3 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Squat with Butt-Kick (workout below) Alternating side to side. 2 minutes
Steady pace 5 minutes
In-and-Out Lunge (workout below) 12 reps each leg.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes

Squat with Butt-Kick
Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side.

In-and-Out Lunge
Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs when finished with reps pull forward leg back to standing position.

DAY 6 35 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 7 OFF

CONGRATS!!! I AM SO PROUD OF YOU FINISHING THIS 8 WEEK PROGRAM!
This is really impressive and the amount of walking you have done and success you have seen I know is so exciting. Keep up your workouts and keep me posted on your success!

Your trainer,
Michelle

2 comments:

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  2. that's more interesting :)

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