Programme information:
Level: Beginner; Men & Women
Where: In gym or at home
Components: Cardio (walking), resistance exercises & stretches
Weeks: 10
Sessions per week: 3 x Walking; 2 x Resistance training.
At completion: You will be able to walk 5km at a medium pace.
WEEK 1
Monday
Total body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Level: Beginner; Men & Women
Where: In gym or at home
Components: Cardio (walking), resistance exercises & stretches
Weeks: 10
Sessions per week: 3 x Walking; 2 x Resistance training.
At completion: You will be able to walk 5km at a medium pace.
WEEK 1
Monday
Total body stretch
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
Total body stretchWall push ups
Bicep curls with dumbbells
Hamstring curls
Standing calf raises
Abduction (lying)
Back exercise on all 4s
Abdominal curls
Front and rear dumbbell lunge
Thursday
Total body stretch
Total body stretchBicep curls with dumbbells
Hamstring curls
Standing calf raises
Abduction (lying)
Back exercise on all 4s
Abdominal curls
Front and rear dumbbell lunge
Thursday
Total body stretch
Walk 20 min.
Friday
Walk 20 min.
WEEK 2
Monday
Total body stretch
Walk 25 min.
Walk 25 min.
Monday
Total body stretch
Walk 30 min.
Tuesday
Lower body stretch
Lower body stretch
Walk 30 min.
WEEK 4
Monday
Total body stretch
Walk 35 min.
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
WEEK 2
Monday
Total body stretch
Walk 25 min.
Dumbbell bent over row
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Quick stretchOblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Walk 25 min.
Thursday
Total body stretch
Abs with small ball
Adduction lying with theraband
Standing side leg lift with theraband
Standing calf raises
Dumbbell bent over row
Pelvic bridging
Bicep reverse curl
Dumbbell fly
Total body stretch
Abs with small ball
Adduction lying with theraband
Standing side leg lift with theraband
Standing calf raises
Dumbbell bent over row
Pelvic bridging
Bicep reverse curl
Dumbbell fly
Monday
Total body stretch
Walk 30 min.
Tuesday
Seated shoulder press
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Walk 30 min.
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Walk 30 min.
Back exercise on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
FridayWall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Lower body stretch
Walk 30 min.
WEEK 4
Monday
Total body stretch
Walk 35 min.
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
Thursday
Total body stretch
Back exercise on all 4s
Bicep reverse curl
Adduction (lying)
Pecs with band/dumbbells
Boxing abs exercise
Step up with dumbbells
Total body stretch
Back exercise on all 4s
Bicep reverse curl
Adduction (lying)
Pecs with band/dumbbells
Boxing abs exercise
Step up with dumbbells
Backward straight leg raise
Toe raises
Boxing abs exercise
Friday
Lower body stretch
Walk 35 min.
WEEK 5
Monday
Total body stretch
Walk 40 min.
Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Walk 40 min.
WEEK 6
Monday
Total body stretch
Walk 4km.
Thursday
Total body stretch
Back exercise on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Toe raises
Boxing abs exercise
Friday
Lower body stretch
Walk 35 min.
WEEK 5
Monday
Total body stretch
Walk 40 min.
Dumbbell bent over row
Dumbbell front shoulder raise
Tricep extension using both hands
Outside forearm
Standing side leg lifts
Squats with dumbbells
Adduction lying with theraband
Oblique crunches
Dumbbell front shoulder raise
Tricep extension using both hands
Outside forearm
Standing side leg lifts
Squats with dumbbells
Adduction lying with theraband
Oblique crunches
Thursday
Total body stretch
Back exercise on all 4s
Pecs with band/dumbbells
Boxing abs exercise
Bicep reverse curl
Step up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Lower body stretchStep up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Walk 40 min.
WEEK 6
Monday
Total body stretch
Walk 4km.
Tuesday
Lower body stretch
Seated shoulder press
Abdominal curls
Standing front leg extensions
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Adduction (lying)
Back exercise on all 4s
Lower body stretch
Seated shoulder press
Abdominal curls
Standing front leg extensions
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Adduction (lying)
Back exercise on all 4s
Thursday
Total body stretch
Back exercise on all 4s
Wall push ups
Abdominal curls
Bicep curls with dumbbells
Front and rear dumbbell lunge
Hamstring curls
Standing calf raises
Abduction (lying)
Friday
Lower body stretch
Walk 4km.
WEEK 7
Monday
Total body stretch
Walk 5km.
Friday
Total body stretch
Walk 5km.
WEEK 8
Monday
Quick stretch
Walk 5 km.
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Standing side leg lifts
Squats with dumbbells
Adduction lying with theraband
Wednesday
Quick stretch
Walk 4 km.
Saturday
Quick stretch
Walk 4km.
WEEK 9
Monday
Total body stretch
Walk 5km.
Tuesday
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
Dumbbell bent over row
WEEK 10
Monday
Total body stretch
Walk 5km.
Wednesday
Quick stretch
Walk 4km.
Walk 5 km.
Lower body stretch
Walk 4km.
WEEK 7
Monday
Total body stretch
Walk 5km.
Back exercise on all 4s
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Walk 5 km.
Abdominal curls
Tricep kickbacks
Inside forearm
Front and rear dumbbell lunge
Standing front leg extensions
Adduction (lying)
Wednesday
Quick stretch
Walk 5 km.
Friday
Total body stretch
Walk 5km.
WEEK 8
Monday
Quick stretch
Walk 5 km.
Tuesday
Lower body stretch
Dumbbell bent over row
Dumbbell front shoulder raise
Oblique crunches with ball
Tricep extension using both hands
Outside forearm
Standing side leg lifts
Squats with dumbbells
Adduction lying with theraband
Quick stretch
Walk 4 km.
Pecs with band/dumbbells
Bicep reverse curl
Step up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Walk 5km.
Bicep reverse curl
Step up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Friday
Lower body stretch
Walk 5km.
Saturday
Quick stretch
Walk 4km.
WEEK 9
Monday
Total body stretch
Walk 5km.
Tuesday
Lower body stretch
Dumbbell front shoulder raise
Oblique crunches
Tricep extension using both hands
Outside forearm
Squats with dumbbells
Standing side leg lifts
Adduction lying with theraband
Dumbbell bent over row
Bicep reverse curl
Step up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Step up with dumbbells
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Monday
Total body stretch
Walk 5km.
Quick stretch
Walk 4km.
Pecs with band/dumbbells
Back exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Step up with dumbbells
Friday
Lower body stretchBack exercise on all 4s
Boxing abs exercise
Bicep reverse curl
Backward straight leg raise
Toe raises
Adduction (lying) with small ball
Step up with dumbbells
Walk 5 km.