WEEK 8 Power Walking - Weight Loss Program

WEEK 8

Congradulations you are homeward bound. Results are showing, you are feeling amazing and I am so proud of how far you have come!

DAY 1 Check your score for a mile walk and then walk for 40 minutes
This is your last week! You've done AMAZING!!! Check your score one more time!

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.
Steady pace 5 minutes
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 3 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 3 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
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 5 minutes
Repeat from steady pace through 1 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 6 35 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 7 OFF

CONGRATS!!! I AM SO PROUD OF YOU FINISHING THIS 8 WEEK PROGRAM!
This is really impressive and the amount of walking you have done and success you have seen I know is so exciting. Keep up your workouts and keep me posted on your success!

Your trainer,
Michelle