WEEK 6 Power Walking - Weight Loss Program

WEEK 6

Feel the strength in your whole body as you move through this week of power walking and workouts.

DAY 1 Score your walk and then do a 45 minute walk.

Today you will walk your fastest for the first mile and find your walking pace.

Score:

• 20 minutes MILE is 3 mph
• 15 minutes MILE is 4 mph
• 13 minutes MILE is 4 1/2 mph
• 12 minutes MILE is 5 mph.

DAY 2 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
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Steady pace 5 minutes
Fast pace 2 minutes
Isometric Push-up (workout below) as many as you can. You can do them on your knees or on your toes.
Lateral Burpee (workout below) Altnernate side to side for 1 minute.
Slow pace 2 minutes
Steady pace 5 minutes
Repeat from steady pace through 2 more times
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Cooldown 5 minutes

Isometric Push-up

Get in plank position with hands slightly wider than shoulder-width apart. Lower your chest until it's six inches from the floor. Hold 30 sec

Lateral Burpee

Stand with feet hip-width apart. Jump up, then crouch, placing hands on floor under shoulders. Jump feet out to left side. Hop feet back to center, then jump straight up and return to crouch position. Repeat on opposite side for one rep. Continue, alternating sides, for one minute.

DAY 360 minutes upbeat walk
Get your music pumping and every song that moves you go faster and every song that slows you down go slow. This is a fun, fun day.

DAY 4 Interval Workout Walk with Upper body workout

ACTIVITY TIME
Warm-up 5 minutes
_________________________
Steady pace 5 minutes
Fast pace 2 minutes
Squat with Butt-Kick (workout below) Alternating side to side. 2 minutes
Steady pace 5 minutes
In-and-Out Lunge (workout below) 12 reps each leg.
Slow pace 2 minutes
Steady pace 10 minutes
Repeat from steady pace through 2 more times
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Cooldown 5 minutes

Squat with Butt-Kick

Stand with your legs shoulder-width apart. Sit back to a squat, bringing your fists close to your chin. Then bring your left leg straight behind you while extending your arms forward. Return to the squat position, then repeat on the other side. Continue alternating sides for two minute. As you squat, remember to keep your weight back on your heels. When extending the leg behind you, keep your hips square -- don't twist them toward the side.

In-and-Out Lunge

Stand with feet hip-width apart, hands on hips. Lunge left leg forward diagonally toward left and lower hips until left thigh is parallel to ground. Press through left heel to stand and repeat with right leg, lunging diagonally toward right. Do diagonal lunges, alternating legs when finished with reps pull forward leg back to standing position.

DAY 5 60 minutes upbeat walk
Get your music pumping and every song that moves you go faster and every song that slows you down go slow. This is a fun, fun day.

DAY 6 Interval Workout Walk with Abs workout

ACTIVITY TIME
Warm-up 5 minutes
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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
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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 7 OFF

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