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WEEK 2

Week 2 is the same as week 1.  This will allow you to consolidate the exercises performed so far. 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 sec with a 15 sec rest between

 

Push ups

Squats

Flutters

Forward lunges

Shuttles

Plank

Hip raise

Bicycles

Complete 3 rounds

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

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

 

Mountain climbers

Lunge walk

 

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

 

Step ups

Shuttles (walk or jog)

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

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

Click On Exercise For Tutorial

Warm Down / Stretch

 

Hold each stretch for 20 – 30 secs.  Do each side once. 

Calves, hamstrings, quadriceps, lower back, shoulders

Click On Stretch For Tutorial

Lower Back

Lower Back

Rear Shoulder

Rear Shoulder

Glutes

Glutes

Quadriceps

Quadriceps

Hamstrings

Hamstrings

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