Level 2 Workout
Level 2 Workout
Kick start your fitness with this 12-week program to build total body strength, enhance cardiovascular endurance, gain muscular definition, lose weight, improve health and increase energy. This is designed to be a great beginner-level program for those new to exercise, or it can be used as a valuable dynamic warm-up for the more advanced.
This program is divided into three 4-week phases:
- Phase 1, the first 4 weeks, focuses on base conditioning, stability, and aerobic fitness.
- Phase 2, weeks 5-8, continues developing base conditioning, stability, and aerobic fitness, and introduces muscle development.
- Phase 3, weeks 9-12, continues your base conditioning & stability, ramps up your aerobic fitness, and adds in resistance training.
Here’s the first 30 days, a week-by-week plan that’s easy to follow and can be done in the comfort of your own home. Simply use it as a roadmap to a healthier, happier you!
Phase 1: Weeks 1-4
Base Conditioning Stability, Mobility and Aerobic Fitness
The purpose of the first 4 weeks of the program is to develop a stable core region along with strength and mobility in the hips. The reasoning behind this comes from extensive experience with physical rehabilitation / physical therapy clinics, where injuries commonly come as a direct result of poor core strength.
The foundation of this fitness program is to develop core strength with a series of exercises while also developing your cardiovascular (cardio) fitness. Your cardio sessions begin with walking and gradually increase, with the objective of being able jog 30 minutes by the end of the 3-month period.
The core training exercises ramp to match the cardio progress to help make your jogging
During the first week of the program, choose a level of the core circuit that you think you can perform with proper form. You should be able to complete the circuit relatively easily. Perform the core circuit as described.
Exercises
Core
- Plank
- Side Plank
- Bird Dog
- Glute Bridge
- Resistance Band Anti Rotation
Core Circuit Demo
Chest
- Pushups – depending on your ability, chose countertop, knee, or basic
5 Minute Workout
5 Minute Workout Demo
Cardio
Walk 15-30 minutes per day
Week 1
Day 1
Walk 15-30 minutes at a moderate intensity
5 Minute Workout
If you haven’t already, download MapMyWalk on to your phone, and start it at the beginning of each walk. Make sure to close MapMyWalk at the end of each walk. This is an easy and great way to keep track of all your mileage and steps.
Daily Video:
Day 2
Walk 15-30 minutes at a moderate intensity
Warmup:
5 Minute workout
Workout:Core Circuit
Pushups (countertop, knee or basic, as many as possible)
In the first few weeks just allow your body to get used to the activity
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Rest Day
If you feel like it, walk 15-30 minutes
The rest day allows your body to recover from the previous day’s exercise.
Daily Video
Day 4
Walk 15-30 minutes at a moderate intensity
5 Minute Workout
Each time you go for a walk think about how far you go and the time it takes to complete each walk. Notice that as your fitness improves, you’ll be able to walk farther.
Daily Video
Day 5
Walk 15-30 minutes at a moderate intensity
Warmup:
5 Minute workout
Workout:Core Circuit
Pushups (countertop, knee or basic, as many as possible)
Research from Arthritis Research & Therapy suggests that high-intensity interval walk training can help improve immune function in older adults.
Daily Video
What Kinds of Exercises are Important?
Day 6
Walk 15-30 Minutes at moderate intensity
5 Minute Workout
The first three weeks include three rest days. At week 4 that’s reduced to one rest day.
Week 2
Day 1
Walk 20-30 minute walk at moderate intensity
5 Minute Workout
Same pace as Week 1, but walking slightly farther.
The hardest part is walking out the front door.
Daily Video:
Day 2
Walk 20-30 minutes at moderate intensity
Warmup:
5 Minute Workout
Workout:
Core Circuit
Pushups -counter, knee or basic, as many as possible
Are you using MapMyWalk?
Our bodies are capable of anything… It’s our minds we have to convince.
Daily Video
Overarching Approach to Nutrition
Day 3
Rest Day
If you feel like it, walk 15-30 minutes
If you’re looking for more, try one of the short stretching routines in Fun with Flexibility.
Daily Video
Why You Need to Keep A Fitness Journal
Day 4
Walk 20-30 minutes at moderate intensity
5 Minute Workout
Walking with someone or in a group is fun, and keeps you accountable.
Daily Video
Day 5
Walk 20-30 minutes at moderate intensity
Warmup:
5 Minute Workout
Workout:
Core Circuit
Pushups -counter, knee or basic, as many as possible
Using MapMyWalk to know how many steps you’re walking is an important part of walking more and getting healthier. Knowing how many steps you’re taking is motivating to walk more and burn more calories.
Daily Video
Importance of Warmup & Stretching
Day 6
Walk 20-30 Minutes at moderate intensity
5 Minute Workout
Research shows that working out regularly has been linked to fewer symptoms of anxiety and depression.
Week 3
In this third week of the program, move to a one level higher in the core circuit.This entire Week 3 Workout should only take 30-45 minutes on the days you exercise.
Day 1
Walk 25-30 minutes at moderate intensity 5 Minute Workout
Try walking slightly faster than last week.
Walking is the best possible exercise. Habituate yourself to walk very far.~Thomas Jefferson
Daily Video
What is Cardiovascular Fitness?
Day 2
Walk 25-30 minutes at moderate intensity
Warmup:
5 Minute Workout
Workout:
Core Circuit
Pushups -counter, knee or basic, as many as possible
Some days it might be hard to come up with a reason why you should walk, but it’s never hard to come up with a reason why you should get healthy.
Daily Video
What’s Wrong with Processed Foods?
Day 3
Rest Day
If you feel like it, walk 15-30 minutes
Let thy food be thy medicine and medicine be thy food.
~Hippocrates (400 BC)
Daily Video
Core Strength & How to Develop It
Day 4
Walk 25-30 minutes at moderate intensity
5 Minute Workout
To get the most out of your fitness walks, you’ll need to strike the right balance between challenging yourself to walk more and preventing injury and burnout.
Daily Video
Day 5
25 minute walk at light/moderate intensity
Warmup:
5 Minute Workout
Workout:
Core Circuit
Pushups – counter, knee or basic, as many as possible
A 30 minute walk is 2% of your day. No excuses.
Daily Video
Day 6
Walk 25-30 Minutes at moderate intensity
5 Minute Workout
The reason for exercise is for the quality of life you’ll enjoy.
Week 4
Day 1
Walk 30 minutes at moderate intensity 5 Minute Workout
Increasing your walking speed increases your calories burned per hour. Going from 3 mph to 4 mph increases your calorie burn by about 50%!
Daily Video
Muscular Endurance & How to Develop It
Day 2
Walk 30 minutes at moderate intensity
Warmup:
5 Minute Workout
Workout:
Core Circuit
Pushups: counter, knee or basic, as many as you can do
Walking is a great way to lose weight because it’s a low impact, easy to start exercise that almost anyone can do.
Daily Video
Day 3
Rest Day
If you feel like it, walk 15-30 minutes
Daily Video
Muscular Power & How to Develop It
Day 4
Walk 30 minutes at moderate intensity
5 Minute Workout
To increase your calories burned, try walking on gentle hills. Incline walking is less intense than walking stairs.
Daily Video
Day 5
Walk 30 minutes at moderate intensity
Warmup:
5 Minute Workout
Workout:
Core circuit
Pushups: counter, knee or basic, as many as you can do
Remember to work within your capabilities, and that your muscles respond faster than your tendons and ligaments.
Daily Video
Flexibility & How to Develop It
Day 6
Walk 30 minutes at moderate intensity
5 Minute Workout
The key to not getting injured is to take it easy, and increase steadily over months.
Weeks 5-8
Stability, Mobility and Aerobic Development (Phase II)
Now that you’re on week 5 of the Healthy Aging Blueprint Level 2 Workout, it’s time to increase the level of difficulty. In Phase II the cardiovascular component progresses from walking to walk-jog intervals. For resistance and functional training, the goal is to develop motor control and coordination for the five basic movements of exercise:
- single-leg movements (like step-ups or lunges)
- squatting (or bending)
- pushing
- pulling
- rotation
While these exercises can be performed using only body-weight, adding even a little resistance from a set of dumbbells is recommended. Remember that there are massive benefits to adding lean muscle mass to your body.
Weeks 5-8 Exercises:
- Hip Hinge – click for demo
- Body Weight Squat – click for demo
- Forward Lunge – click for demo
- Side Lunge – click for demo
- Bent Over Row – click for demo
- Standing Dumbbell Shoulder Press – click for demo
- Standing Torso Rotations – click for demo
- Lying Triceps Extensions – click for demo
- Standing Hammer Curls – click for demo
Weeks 5-8 Cool Down:
After every workout, perform these exercises as a cool-down to stretch the muscles you used during your workout.
Cool-down Exercise #1: Cat-Camel
- Perform one set of 8-10 repetitions. Rest 30 seconds before an additional set. Rest 30 seconds before moving to the next exercise.
Cool-down Exercise #2: Downward-facing Dog
- Perform one set by holding this exercise for 10-15 seconds. Come back to all fours and rest 5-10 seconds, and repeat for 4-5 repetitions.
Week 5
Day 1
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
Success isn’t always about greatness. It’s about consistency.
Daily Video
Importance of Functional Training
Day 2
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Walking increases your cardiovascular (also called aerobic) fitness. When you’re aerobically fit, your heart is stronger and circulates oxygen-rich blood to your muscles quicker and your muscles use it more efficiently.
Daily Video
Day 3
Rest Day
If you’re up for a 30 minute walk, go for it!
HIIT can significantly reverse cellular and muscular aging, according to this study published in Cell Metabolism. Aging causes our mitochondria to gradually lose the ability to generate energy, but HIIT jumpstarts aging cells to create more proteins, essentially stopping the aging process at the cellular level.
Daily Video
What is High Intensity Interval Training?
Day 4
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
If you only have a short time to walk, walking stairs increases your calorie burn in the time you have.
Daily Video
Day 5
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Walking increases your cardiovascular (also called aerobic) fitness. When you’re aerobically fit, your heart is stronger and circulates oxygen-rich blood to your muscles quicker and your muscles use it more efficiently.
Daily Video
Day 6
30 minute walk at moderate intensit, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
While taking your scheduled walks is important, it’s ok to cut it short if you need to! Your day-to-day walks are less important than consistent walking over time. If you’re feeling tired, sore, or you’ve hurt yourself, it’s better to take a day or two off than push on and risk injury.
Week 6
Day 1
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
If it works where you live, pick a course that includes some gentle hills or stairs. If you’re experiencing any pain in your calves, then wait to do hill training for a few more weeks.
Day 2
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Brisk walking dramatically slows the natural decline in aerobic fitness that usually comes with age.
Daily Video
Day 3
Rest Day
If you’re up for a 30 minute walk, go for it!
Chronic inflammation is a root cause of disease often linked to certain lifestyle factors. To mitigate your risk of inflammation, get plenty of fresh, pure water every day, get lots of exercise, remove sugar from your diet, eat fresh, whole foods and mostly vegetables and fruits, reduce your stress, get good sleep, and take 2-5 grams of high quality Omega-3 fish oil daily.
Day 4
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
Consistent walking on a day-to-day basis better than sedentary days mixed “makeup” days. Sudden walking spikes can put you at risk of soreness and injury, and long periods of sitting or are bad for your health – even if you also exercise.
Daily Video
What Makes Fruits & Veggies So Important?
Day 5
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Living a healthy lifestyle will only deprive you of poor health, lethargy, and fat.~Jill Johnson
Day 6
30 minute walk at moderate intensit, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
If you are trying to increase your daily distance, it’s best to increase gradually over time.
Week 7
Day 1
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
There are some incredible health benefits of going fast: Even five to 10 minutes per day of jogging at around 6 miles per hour can reduce the risk of death from cardiovascular disease and other causes. Joggers have been found to live longer than non-joggers even after adjusting for other factors – a difference of 3.8 years for men and 4.7 years for women.
But in moderation: doing a lot of endurance exercise over the long term (like triathlon training) can lead to heart problems. Overall, there’s a U-shaped association between running and mortality. Too little isn’t helpful for health, but too much might be harmful.
Day 2
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Walking for 30 minutes or more each day is so good for you that a 2009 study recommended walking be “prescribed” as a way to prevent coronary heart disease.
Day 3
Rest Day
If you’re up for a 30 minute walk, go for it!
Benefits of Fast WalkingThe National Institutes of Healthand other experts provide a list of walking benefits.
- Raises your heart rate.
- Increases calories burned which helps with weight loss
- Increases flexibility of your muscles and joints depending on your walking pattern and your starting point. Stretching after walking helps even more.
- Strengthens leg and abdominal muscles..
- Increases impact which can build stronger bones.
- Decreases health risks if you get at least 150 minutes per week.
Day 4
30 minute walk at moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
Have you noticed that you’re sleeping better? You should be…people who do light to moderate intensity physical activity snooze better at night than those who are sedentary.
Day 5
30 minute walk at light/moderate intensity, add 15 seconds of running after 10 minutes, 15 minutes and 20 minutes
5 Minute Workout
Core Circuit
Follow with: 12 reps of each exercise with 45 seconds rest before the next exercise:
– hip hinge
– body weight squats
– pushups
– forward lunge
– side lunge
– standing shoulder press
Finish with:
– cat camel
– downward-facing dog
Most people fail, not because of lack of desire, but, because of lack of commitment.
Day 6
30 minute walk at moderate intensit, add 15 seconds of running after 10 minutes, 15 minutes & 20 minutes
5 Minute Workout
Results happen over time, not over night. Work hard, stay consistent, and be patient.
Week 8
Day 1
30 minute walk at moderate intensity with 20 second run at 5, 10, 15, and 20 minutes.
You don’t have to be extreme, just consistent. A study done by the University of Canberra Research Institute for Sport and Exercise concluded that exercise improves cognitive function in people over 50, regardless of the cognitive status of participants. To improve cognitive function, this stydy recommends that people get both aerobic and resistance exercise of at least moderate intensity on as many days of the week as feasible.
Day 2
30 minute walk at moderate intensity. Jog 20 seconds after 5, 10, 15, 20 and 25 minutes.
Warmup:
5 Minute Workout, followed by:
Core Circuit
2 Sets of 8-10 reps of each exercise, 45 second rests:
hip hinge
body weight squats
pushups
forward lunge
side lunge
standing shoulder press
Finish with:
cat camel
downward facing dog
Day 3
Rest Day – but if you’re up for it, go for a walk! 3 10-minute walks has the same benefits as 2 15-minute walks or one 30-minute walk.
Stanford researchers found that walking can boost creativity by 60 percent – and it doesn’t matter where you do it!
Day 5
30 minute walk at moderate intensity.
Health is “a state of complete physical, mental, and social well-being and not merely the absence of disease” according to the World Health Organization (WHO).
Day 5
30 minute walk at moderate intensity. Jog 20 seconds after 5, 10, 15, 20 and 25 minutes.
Warmup:
5 Minute Workout, followed by:
Core Circuit
2 Sets of 8-10 reps of each exercise, 45 second rests:
hip hinge
body weight squats
pushups
forward lunge
side lunge
standing shoulder press
Finish with:
cat camel
downward facing dog
Day 6
30 minute walk at moderate intensity. Jog 20 seconds aftre 5, 10, 15, 20 and 25 minutes.
If you’re struggling, just remember that your mind gives up before your legs do.
Weeks 9-12
Strength and Cardiovascular Conditioning (Phase III)
Phase III is the final phase of this Level 2 program. Hopefully you’ve been enjoying the program and seeing results! This month we add just a bit more strength training, which is arguably the most important training you can do after 50. Strength training increases lean muscle mass and muscular definition, decreases body fat, builds bone density, improves mental health, and lowers your risk of chronic disease.
Make sure to choose weights that will make the last two repetitions of the exercises challenging-to-extremely challenging.
In Weeks 9-12 You Will Add:
- Dumbbell Deadlift – click for demo
- Dumbbell Lunges – click for demo
- Dumbbell L Raises – click for demo
Your cool-down will continue with the same exercises to stretch the muscles you used during your workout.
Cool-down Exercise #1: Cat-Camel
- Perform one set of 8-10 repetitions. Rest 30 seconds before an additional set. Rest 30 seconds before moving to the next exercise.
Cool-down Exercise #2: Downward-facing Dog
- Perform one set by holding this exercise for 10-15 seconds. Come back to all fours and rest 5-10 seconds, and repeat for 4-5 repetitions.
Week 9
Day 1
30 minute walk at moderate intensity with 25 second jog at 5 minute intervals. 5 Minute Workout
Love yourself enough to live a healthy lifestyle. There is no shortcut. The path to healthy aging lies in regular activity and healthy eating.
Day 2
Warmup:
– 5 Minute Workout, then:
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Day 3
Rest Day, but if you’re up for it, go for a walk of at least 30 minutes.
If you think you can or if you think you can’t, either way you’re right.
You can include additional exercises or stretching from Steps to Strength Training or Fun with Flexibility if you are finding this program too easy.
Day 4
30 minute walk at moderate intensity with 25 second jog at 5 minute intervals.
It’s definitely possible to walk too many miles, especially as you get older or if you’re dealing with pre-existing health conditions or injuries. It’s OK to miss a day here and there if you’re feeling sore or just too tired. Overall consistency is your goal.
Day 5
Warmup:
– 5 Minute Workout
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:– cat camel
– downward-facing dog
Day 6
30 minute walk at moderate intensity. Jog 20 seconds after 10, 15 and 20 minutes.
80% of success is showing up.
Week 10
Day 1
30 minute walk at moderate intensity with 30 second jog at 5 minute increments
5 Minute Workout
If you feel like stopping…think about why you started.
Day 2
Warmup:
– 5 Minute Workout
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Having great balance is critical to avoiding falls in later life. Have you checked out any of the balance routines in Basics of Balance?
Day 3
Rest Day, but if you’re up to it, go for a 30+ minute walk.
Time, patience, and perseverance will accomplish all things.
Day 4
30 minute walk at moderate intensity with 30 second jog at 5 minute increments.
If you’re stuck at home and can’t get out for a walk, maintain your fitness by building strength, keeping flexible, and develop healthy cooking skills.
Day 5
Warmup:
– 5 Minute Workout, then:
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Excellence is not being the best; it is doing your best.
Day 6
30 minute walk at moderate intensity with 30 second jog at 5 minute increments.
Action is the only thing that matters… at the end of your life, don’t be the one that looks back and says “I wish I had taken more action.”
Week 11
Day 1
30 minute walk at moderate intensity with 30 second jog at 5 minute increments.
5 Minute Workout
5 Minute Stretching Routine
If you’re not able to get out for a walk, consider trying a simple core exercise routine.
Day 2
Warmup:
– 5 Minute Workout, then:
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Check out the stretching videos in Fun with Flexibility, and try one! Being flexible is an important part of healthy aging.
Day 3
Rest day, but go with that 30+ minute walk if you’re up to it!
Fitness is not a destination it is a way of life.
Charles Duhigg, author of The Power of Habit: Why We Do What We Do in Life and Business suggests making the benefits of working out more tangible, such as by treating yourself to a smoothie or an episode of your favorite show afterwards.
“An extrinsic reward is so powerful because your brain can latch on to it and make the link that the behavior is worthwhile,” he explains. “It increases the odds the routine becomes a habit.”
Day 4
30 minute walk at moderate intensity with 30 second jog at 5 minute increments.
Achievement is connected with action. You succeed because you keep moving. You may miss a day here and there, but you don’t quit.
What will ultimately inspire you to get up and start moving is the strong, supportive community you have in the Fit after 50 Healthy Aging Blueprint Private Facebook group. The laughs, high fives and words of encouragement from the bonds you make are things money simply can’t buy.
Day 5
Warmup:
– 5 Minute Workout
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
In order to achieve goals and become a reality, it takes an awful lot of determination, dedication, self-discipline, and effort. Good for you for possessing these attributes!
Day 6
30 minute walk at moderate intensity with 30 second jog at 5 minute increments
5 Minute Workout
5 Minute Stretching Routing
Starting is not most people’s problem, staying, continuing and finishing is. Congratulate yourself! One more week!
Week 12
Day 1
30 minute moderate intensity walk 30 second jog at 5 minute increments. Finish with 5 minute workout and 5 minute stretching routine.
Congratulations! You made it to the final week of the 12-Weed Walking Plan!
Day 2
Warmup:
– 5 Minute Workout, then:
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Congrats again for making it to the final week of the 3 month walking plan. So what’s next? Look at the other training plans, and choose one to continue your training!
Day 3
Rest day with 10 minute full body stretching routine.
Day 4
30 minute moderate intensity walk 30 second jog at 5 minute increments. Finish with 5 minute workout and 5 minute stretching routine.
No quality is so essential to success of any kind as the quality of perseverance. Way to go for getting here!
Day 5
Warmup:
– 5 Minute Workout, then:
Follow with:
– Core Circuit
Follow with: Two sets of 8-10 reps of each exercise, rest 30 seconds before next exercise:
– hip hinge
– dumbbell deadlift
– body weight squats
– pushups
– forward lunge
– side lunge
– dumbbell lunges
– standing shoulder press
– dumbbell L raises
Finish with:
– cat camel
– downward-facing dog
Success in the end erases all the mistakes along the way.
Day 6
30 minute moderate intensity walk 30 second jog at 5 minute increments. Finish with 5 minute workout and 5 minute stretching routine.
The achievement of one goal should be the starting point of another. Which workout will you choose next?