WEEK 6
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 up to 5 days/week if possible. You can select any 5 days but it is better to spread it out as much as you can. On 1 of the other 2 days you are encouraged to walk continuously for 30 minutes at an uncomfortable pace. The 7th day you can have a rest. Please remember this is the ideal scenario. If you miss a day, don't stress. Complete as much of the program as you can. 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
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 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