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Partners
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
Monday
Total body stretch
Walk 6 km
Quick stretch
Walk 5km fast
Thursday
Total body stretch
back exercises on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Hamstring curls
Front and rear dumbbell lunge
Abduction (lying)
Standing calf raises
Total body stretch
Walk 9 km
Saturday
Quick stretch
Walk 7 km
WEEK 11
Monday
Total body stretch
Walk 10 km
Friday
Lower body stretch
Walk 6 km
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
Monday
Total body stretch
Walk 6 km
Abdominal curls
back exercises on all 4s
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesdayback exercises on all 4s
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Quick stretch
Walk 5km fast
Thursday
Total body stretch
back exercises on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Hamstring curls
Front and rear dumbbell lunge
Abduction (lying)
Standing calf raises
Saturday
Quick stretch
Walk 6 km
WEEK 2
Monday
Total body stretch
Walk 6km
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Friday
Lower body stretch
Walk 4km
WEEK 3
Monday
Total body stretch
Walk 7 km
Tuesday
Lower body stretch
Seated shoulder press
back exercises on all 4s
Abdominal curls
Tricep kickbacks
Front and rear dumbbell lunge
Adduction (lying)
Friday
Lower body stretch
Walk 6 km
MondayQuick stretch
Walk 6 km
WEEK 2
Monday
Total body stretch
Walk 6km
Tuesday
Lower body stretch
Oblique crunches with ball
Dumbbell front shoulder raise
Dumbbell bent over row
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Lower body stretch
Oblique crunches with ball
Dumbbell front shoulder raise
Dumbbell bent over row
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Friday
Lower body stretch
Walk 4km
WEEK 3
Monday
Total body stretch
Walk 7 km
Tuesday
Lower body stretch
Seated shoulder press
back exercises on all 4s
Abdominal curls
Tricep kickbacks
Front and rear dumbbell lunge
Adduction (lying)
Thursday
Total body stretch
back exercises on all 4s
Wall push ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Total body stretch
back exercises on all 4s
Wall push ups
Abdominal curls
Bicep reverse curl
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Lower body stretch
Walk 6 km
Saturday
Quick stretch
Walk 5km
WEEK 4
Monday
Total body stretch
Walk 7 km
Wednesday
Quick stretch
Walk 4km fast
Friday
Lower body stretch
Walk 6km
Quick stretch
Walk 5km
WEEK 4
Monday
Total body stretch
Walk 7 km
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Quick stretch
Walk 4km fast
Lower body stretch
Walk 6km
Saturday
Quick stretch
Walk 5km
WEEK 5
Monday
Total body stretch
Walk 7 km
Quick stretch
Walk 5km
WEEK 5
Monday
Total body stretch
Walk 7 km
back exercises on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
back exercises on all 4s
Wall push ups
Abdominal curls
Abduction (lying)
Friday
Lower body stretch
Walk 6km
Wall push ups
Abdominal curls
Abduction (lying)
Friday
Lower body stretch
Walk 6km
Saturday
Quick stretch
Walk 5km
WEEK 6
Monday
Total body stretch
Walk 8km
Quick stretch
Walk 5km
WEEK 6
Monday
Total body stretch
Walk 8km
Tuesday
Lower body stretch
Dumbbell bent over row
Oblique crunches with ball
Dumbbell front shoulder raise
Tricep extension using both hands
Abduction (lying) with theraband
Lower body stretch
Dumbbell bent over row
Oblique crunches with ball
Dumbbell front shoulder raise
Tricep extension using both hands
Abduction (lying) with theraband
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Walk 6 km
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Lower body stretch
Walk 6 km
Saturday
Quick stretch
Walk 6 km
WEEK 7
Monday
Total body stretch
Walk 8 km
Tuesday
Quick stretch
Walk 6 km
WEEK 7
Monday
Total body stretch
Walk 8 km
Tuesday
Lower body stretch
Seated shoulder press
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
back exercises on all 4s
Seated shoulder press
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
back exercises on all 4s
back exercises on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Abduction (lying)
Standing calf raises
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Abduction (lying)
Standing calf raises
Saturday
Quick stretch
Walk 6 km
WEEK 8
Monday
Total body stretch
Walk 8 km
Quick stretch
Walk 5 km fast
WEEK 9
Monday
Total body stretch
Walk 9 km
WEEK 10
Quick stretch
Walk 6 km
WEEK 8
Monday
Total body stretch
Walk 8 km
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
WednesdayTricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Quick stretch
Walk 5 km fast
back exercises on all 4s
Pecs with band/dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Walk 6 km
Pecs with band/dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Walk 6 km
Monday
Total body stretch
Walk 9 km
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
WEEK 10
Total body stretch
Walk 9 km
Tuesday
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches with ball
Dumbbell bent over row
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Tricep extension using both hands
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches with ball
Dumbbell bent over row
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Tricep extension using both hands
back exercises on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Saturday
Walk 7 km
WEEK 11
Monday
Total body stretch
Walk 10 km
Tuesday
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Outside forearm
Squats with dumbbells
Standing side leg lifts
Abduction (lying) with theraband
Bicep reverse curl
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Step ups with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Lower body stretch
Walk 6 km
