WEEK 1
Week 1 is 3 days/week. You can select any 3 days but it is better to spread it out as much as possible. On the other 4 days you are encouraged to walk continuously for 20 – 30 minutes at an uncomfortable pace. You will need a stop watch for some of the sessions. You could even download a free timing device from the app store (for example, Interval Timer)
DAY 1
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Perform each exercise for 30 seconds with a 15 second rest between
​
Complete 3 rounds
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
Click On Stretch For Tutorial
DAY 2
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Part 1
Walk 1 min/walk faster or jog 1 min
x 3
Part 2
Do each exercise for 30 sec with 15 sec rest
x 3 rounds
Part 3
Walk 30 secs/walk faster or jog 30 sec
x 6
Part 4
Do each exercise for 30 sec with 15 sec rest
x 3 rounds
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
Click On Stretch For Tutorial
DAY 3
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Back extensions (level 1) x 10
​
Complete 2 rounds
​
Stair or hill walk/runs x 5 (number depends on size of hill. For larger hills do less, for smaller hills do more. Work on taking 30 sec - 1 min to get to the top)
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
Click On Stretch For Tutorial
 Lower Back |  Rear Shoulder |  Glutes |
|---|---|---|
 Quadriceps |  Hamstrings |