WEEK 5
Congratulations! You have completed the first 4 weeks and it is now time to increase the training load again. Weeks 5 and 6 require you to train 5 days/week. You can select any 5 days but it is better to spread it out as much as possible. For best results you need to try to complete all sessions but if this is not possible, remember that any number of sessions is better than none. On the other 2 days you can have a rest. 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 - Strength
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 sec rest between. Perform 3 rounds
Click On Exercise For Tutorial
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
DAY 2 - Cardio
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.
Click On Stretch For Tutorial
DAY 3 - Strength and Cardio
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Perform each exercise for 45 seconds with a 15 sec rest between. Perform 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 4 - Cardio
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Interval session - use the walk as recovery and the run/walk faster part as the harder work period. If running for the full time is not possible then simply go for as long as possible and then back off to a fast walk.
Walk 30 secs
Run or walk faster 30 secs
Walk 1 min
Run or walk faster 1 min
Walk 2 min
Run or walk faster 2 min
Walk 4 min
Run or walk faster 4 min
Walk 2 min
Run or walk faster 2
Walk 1 min
Run or walk faster 1 min
Warm Down / Stretch
Hold each stretch for 20 – 30 secs. Do each side once.
Click On Stretch For Tutorial
DAY 5 - Strength
Warm up
Walk 2 mins
Perform the following dynamic stretches
Calf pumps, lower back rolls, hip flexors, hamstrings, arm swings
Perform each exercise in turn for the number of reps stated. Complete 3 rounds as quickly as possible. Record your time to complete the full 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
 Lower Back |  Rear Shoulder |  Glutes |
|---|---|---|
 Quadriceps |  Hamstrings |