WEEK 2 Power Walking - Weight Loss Program

The fat-burning zone is at 60-70% of your maximum heart rate.

The 8 Keys to Proper Fitness Walking

WEEK 2

DAY 1 30-45 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Fastest pace 90 seconds
Slow pace 1 minutes
Repeat from steady pace through slow pace 2 - 3 times
_________________________
Cooldown 5 minutes

DAY 2 45 minutes walk.
The fat-burning zone is at 60-70% of your maximum heart rate. In this zone of exercise intensity, 85% of your calories burned are fats, 5% are proteins and 10% are carbohydrates.
In this zone you should be able to carry a conversation but feel increased exertion and sweating. It is a very brisk walking pace.

It is always helpful to have a took like this watch below to track you and make sure you get the most out of your workouts. I really love this watch so I am posting some info about it and where to buy it if you are interested in adding this one tool to your workouts.

Your trainer,
Michelle

 
Stay motivated and accomplish your fitness goals with FR70, a sleek fitness watch plus workout tool that tracks your time, heart rate and calories burned. FR70 sports a fresh new look and colors and a comfortable wristband.

Train Indoors or Out
In the gym or on the road, FR70 tracks all your workout data, including time, heart rate, calories burned and more. At the heart of its success is FR70's wireless ANT+™ technology, which allows it to connect to other ANT+ compatible devices, like the included heart rate monitor, optional foot pod, or even ANT+ compatible fitness equipment.

Monitor Your Health
You also can track weight, body fat, body water and six other measurements when using the FR70 with the Tanita BC-1000 body composition scale. The readings are stored on FR70, then automatically sent to Garmin Connect™ when in range of your computer.

Listen to Your Heart
FR70 also connects wirelessly to a heart rate monitor, providing instant feedback about how hard you're working. FR70 continuously tracks heart beats per minute and displays your heart rate zone, so you can monitor and improve your fitness level.

Go for Distance
With the ANT+ seamless wireless link, FR70 connects to the optional wireless foot pod, which tracks your distance and speed effortlessly, both indoors and out. Using advanced accelerometer technology, the foot pod collects and sends precise data about your movements, gathering distance and speed data.

Cross-Train
When paired with an optional speed/cadence sensor, FR70 tracks the speed and distance of your cycling workouts. The wireless speed/cadence sensor attaches securely to your bike and measures your pedaling cadence and wheel speed as you ride. You even can use it to train indoors because the sensor attaches to your rear wheel.

Sync and Share
Once your workout is done, FR70 automatically transfers data to your PC or Mac®, wirelessly when in range. No cables, no hookups. The data’s just there, ready for you to analyze, categorize and share through our online community, Garmin Connect.

DAY 3 Interval Workout Walk with Abs workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Side Crunch 20 reps (workout below)
Steady pace 5 minutes
Oblique Twist 20 reps (workout below)
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 1 more times
_________________________
Cooldown 5 minutes


Side Crunch 20 reps

Lay on the floor as if you were doing regular crunches. Starting at your waist, turn your legs completely to the left side. Place your hands behind your head for support. Lift your head up slightly off the ground as if you were doing a regular crunch. Lower your head back down so it almost touches the ground.

Tip: To avoid bending your neck forward and straining it, try keeping your eyes on the ceiling while doing the crunches.

Oblique Twist 20 reps

Sit up with feet flat on the floor, and lean back approximately 45 degrees. Keep your shoulders down and chest open as you begin to twist from the core, side to side. Want even more of a challenge? Lift your feet off of the floor! p.s. you don't need weight to do this workout. Just move your arms side to side.

DAY 4 30 minutes walk
Listen to your upbeat music today and make sure to keep your at moderate to fast pace. Make sure to warm-up, cooldown and stretch at the end.

DAY 5 30-45 minutes speed intervals

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Fastest pace 90 seconds
Slow pace 1 minutes
Repeat from steady pace through slow pace 2 - 3 times
_________________________
Cooldown 5 minutes

DAY 6 20-30 minutes walk
Keep your pace and watch your form on your feet and arms (read above for correct form). Make sure to warm up for the first 5 minutes and slow down for the last 5 minutes and then do a quick stretch.

DAY 7 OFF

Week 3 

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