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

 

Squats

Push-ups

Reverse lunges

Plank

Flutters

Forward lunges

Plank walk

Hip raise (single leg)

Side plank (left and right sides)

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 - 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. 

Calves, hamstrings, quadriceps, lower back, shoulders

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

 

Bear crawl

Lunge walk

Inch worm

Shuttle runs

Squats

Mountain climbers

Ski jumps

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 - 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. 

Calves, hamstrings, quadriceps, lower back, shoulders

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

 

Squats x 20

Push ups x 10

1 leg deadlift x 12 each leg

Back extension (level 2) x 15

Lunge and rotation x 10 each side

Flutters x 50

Dead bug x 10 each side

Plank walk x 10 each way

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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