WEEK 3

Congratulations!  You have completed the first 2 weeks and it is now time to increase the training load.  Weeks 3 and 4 require you to move to 4 days/week.  You can select any 4 days but it is better to spread it out as much as possible.  If you are unable to complete all four sessions please remember that completing any number is better than none.  On the other 3 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

Set 2 markers 20 m apart.  Perform each exercise as stated and then run/walk 20 m and back twice before performing the next exercise.  The aim will be to complete as many rounds as possible in 20 minutes so be sure to start your watch at the beginning.

 

Push ups x 10

Squats x 20

Mountain climbers x 30

Ski jumps x 40

Flutters x 50

Heel touches x 40

Hip raises x 30

Forward lunges x 20

Opposite arm/leg raise x 10

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

DAY 2

Warm up

Click On Stretch For Tutorial

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

Warm Down / Stretch

 

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

Calves, hamstrings, quadriceps, lower back, shoulders

DAY 3

Warm up

Click On Stretch For Tutorial

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

DAY 4

Warm up

Walk 2 mins

Perform the following dynamic stretches

Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings

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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