Home > Fitness > Getting Started Updated 12 March 2013 Walking Advanced - 10km in 11 weeks At completion you will be able to walk 10 km at a steady pace. 0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Advanced; Men & Women Where: In gym or at home Components: Cardio (walking), resistance exercises & stretches Weeks: 11 Sessions per week: 4 x Walking; 2 x Resistance training. At completion: You will be able to walk 10 km at a steady pace. WEEK 1 MondayTotal body stretchWalk 6 km TuesdayLower body stretchSeated shoulder pressAbdominal curlsback exercises on all 4sTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)WednesdayQuick stretchWalk 5km fast ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsHamstring curlsFront and rear dumbbell lungeAbduction (lying)Standing calf raisesFridayLower body stretchWalk 4km SaturdayQuick stretchWalk 6 kmWEEK 2MondayTotal body stretchWalk 6km TuesdayLower body stretchOblique crunches with ballDumbbell front shoulder raiseDumbbell bent over rowTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 5km fastThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseAdduction (lying) with small ball FridayLower body stretchWalk 4km SaturdayQuick stretchWalk 6 km WEEK 3MondayTotal body stretchWalk 7 km TuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksFront and rear dumbbell lungeAdduction (lying)Standing front leg extensions Inside forearmWednesdayQuick stretchWalk 5km fastThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep reverse curlFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 5kmWEEK 4 MondayTotal body stretchWalk 7 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 4km fast ThursdayTotal body stretchPecs with band/dumbbellsback exercises on all 4sBoxing abs exerciseBicep reverse curlStep ups with dumbbellsAdduction (lying) with small ballToe raisesBackward straight leg raise FridayLower body stretchWalk 6kmSaturdayQuick stretchWalk 5kmWEEK 5MondayTotal body stretchWalk 7 kmTuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)WednesdayQuick stretchWalk 5 km fastThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeAbduction (lying)Hamstring curlsStanding calf raises FridayLower body stretchWalk 6km SaturdayQuick stretchWalk 5kmWEEK 6MondayTotal body stretchWalk 8km TuesdayLower body stretchDumbbell bent over rowOblique crunches with ballDumbbell front shoulder raiseTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandWednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raise Toe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 6 kmWEEK 7MondayTotal body stretchWalk 8 kmTuesdayLower body stretchSeated shoulder pressAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)back exercises on all 4s WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)Standing calf raises FridayLower body stretchWalk 6 kmSaturdayQuick stretchWalk 6 kmWEEK 8MondayTotal body stretchWalk 8 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbells Backward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 6 km WEEK 9MondayTotal body stretchWalk 9 km TuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeAdduction (lying)Standing front leg extensions WednesdayQuick stretchWalk 5 km ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbells Front and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 7 km WEEK 10MondayTotal body stretchWalk 9 kmTuesdayLower body stretchDumbbell front shoulder raiseOblique crunches with ballDumbbell bent over rowSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandTricep extension using both handsOutside forearm WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 7 kmWEEK 11MondayTotal body stretchWalk 10 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandWednesdayQuick stretchWalk 5 km ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 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0 Pin It take a Flexibility test » Start A blog » Join Forums » Ask Fitness Expert » 5 moves to get sweaty together Extreme pull-ups Programme information: Level: Advanced; Men & Women Where: In gym or at home Components: Cardio (walking), resistance exercises & stretches Weeks: 11 Sessions per week: 4 x Walking; 2 x Resistance training. At completion: You will be able to walk 10 km at a steady pace. WEEK 1 MondayTotal body stretchWalk 6 km TuesdayLower body stretchSeated shoulder pressAbdominal curlsback exercises on all 4sTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)WednesdayQuick stretchWalk 5km fast ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsHamstring curlsFront and rear dumbbell lungeAbduction (lying)Standing calf raisesFridayLower body stretchWalk 4km SaturdayQuick stretchWalk 6 kmWEEK 2MondayTotal body stretchWalk 6km TuesdayLower body stretchOblique crunches with ballDumbbell front shoulder raiseDumbbell bent over rowTricep extension using both handsOutside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 5km fastThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseAdduction (lying) with small ball FridayLower body stretchWalk 4km SaturdayQuick stretchWalk 6 km WEEK 3MondayTotal body stretchWalk 7 km TuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksFront and rear dumbbell lungeAdduction (lying)Standing front leg extensions Inside forearmWednesdayQuick stretchWalk 5km fastThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep reverse curlFront and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 5kmWEEK 4 MondayTotal body stretchWalk 7 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 4km fast ThursdayTotal body stretchPecs with band/dumbbellsback exercises on all 4sBoxing abs exerciseBicep reverse curlStep ups with dumbbellsAdduction (lying) with small ballToe raisesBackward straight leg raise FridayLower body stretchWalk 6kmSaturdayQuick stretchWalk 5kmWEEK 5MondayTotal body stretchWalk 7 kmTuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)WednesdayQuick stretchWalk 5 km fastThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeAbduction (lying)Hamstring curlsStanding calf raises FridayLower body stretchWalk 6km SaturdayQuick stretchWalk 5kmWEEK 6MondayTotal body stretchWalk 8km TuesdayLower body stretchDumbbell bent over rowOblique crunches with ballDumbbell front shoulder raiseTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandWednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raise Toe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 6 kmWEEK 7MondayTotal body stretchWalk 8 kmTuesdayLower body stretchSeated shoulder pressAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeStanding front leg extensions Adduction (lying)back exercises on all 4s WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbellsFront and rear dumbbell lungeHamstring curlsAbduction (lying)Standing calf raises FridayLower body stretchWalk 6 kmSaturdayQuick stretchWalk 6 kmWEEK 8MondayTotal body stretchWalk 8 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with theraband WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbells Backward straight leg raiseToe raisesAdduction (lying) with small ballFridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 6 km WEEK 9MondayTotal body stretchWalk 9 km TuesdayLower body stretchSeated shoulder pressback exercises on all 4sAbdominal curlsTricep kickbacksInside forearmFront and rear dumbbell lungeAdduction (lying)Standing front leg extensions WednesdayQuick stretchWalk 5 km ThursdayTotal body stretchback exercises on all 4sWall push upsAbdominal curlsBicep curls with dumbbells Front and rear dumbbell lungeHamstring curlsStanding calf raisesAbduction (lying) FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 7 km WEEK 10MondayTotal body stretchWalk 9 kmTuesdayLower body stretchDumbbell front shoulder raiseOblique crunches with ballDumbbell bent over rowSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandTricep extension using both handsOutside forearm WednesdayQuick stretchWalk 5 km fast ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk 7 kmWEEK 11MondayTotal body stretchWalk 10 km TuesdayLower body stretchDumbbell bent over rowDumbbell front shoulder raiseOblique crunches with ballTricep extension using both hands Outside forearmSquats with dumbbellsStanding side leg liftsAbduction (lying) with therabandWednesdayQuick stretchWalk 5 km ThursdayTotal body stretchback exercises on all 4sPecs with band/dumbbellsBoxing abs exerciseBicep reverse curlStep ups with dumbbellsBackward straight leg raiseToe raisesAdduction (lying) with small ball FridayLower body stretchWalk 6 km SaturdayQuick stretchWalk More in Fitness Running Beginner - 5km in 12 weeks More: FitnessGetting Started