Weekly Workouts - Fresh Start

Week 1

1.  Walking - 2 times

Take a "Happiness Walk" of 20 minutes or more. During your walk, alternate between these two intervals:

Interval 1:  Focus on your feet.  Feel the firm ground beneath you as each foot rolls from heel to toe.  Hold awareness of your steps from 2 to 3 minutes.

Interval 2:  Turn your attention to breathing for 2 to 3 minutes.  Lift your torso and increase lung space.  As you inhale, imagine you are drawing in renewed energy.  Exhale tiredness.  Think Fresh Air In, Stale Air Out as you breath and maintain focus.

2.  Strength - 2 or 3 times

Arm Circles:   2 or 3 sets.  

Wall, Corner, or Countertop Pushups:  2 sets of 5 repetitions.

Week 2

Walking - 2 times

Walk for 30 minutes.  Include a hill.  The best kind is one with a slow incline rather than a steep hill.  Walk steadily both up and down the hill.  Walk with purpose and concentrate on relaxing your shoulders and neck while you walk.

Strength - 2 or 3 times.

Arm Circles:  2 or 3 sets.

Wall, Corner, or Countertop Push Ups:  3 sets of 5 repetitions.

Arm Curls: 2 sets of 10 repetitions.

Week 3

Walking - 2 times

On one of your walks, increase your time to 10 minutes over your previous long walk.  On each walk, focus your attention on good use of your arms.  When you begin to lose focus, switch your concentration to relaxing your shoulders and neck.  When you lose focus again, turn your attention to breathing:  Lift your torso and increase lung space.  As you inhale, imagine you are drawing in renewed energy.  Exhale tiredness.  Think ‘Fresh Air In, Stale Air Out’ as you breath and maintain focus.

If you're planning to try walk/run next week, experiment with some walk/run intervals during your workout. 

Strength - 2 or 3 times

Arm Circles:  2 or 3 sets.

Arm Curls:  Increase the weight slightly.  3 sets of 10 repetitions.

Wall, Corner, or Countertop Push Ups:  3 sets of 5 repetitions.

Tricep Kickbacks: 2 sets of 10 repetitions each side.

Week 4

Walking - 2 times

Another increase this week -- on one of your walks, increase your time to 10 minutes over your previous long walk.  Before you start, decide how you would like to improve your walking and focus on that goal during your walk.  When you lose focus, concentrate on your breathing:   Lift your torso and increase lung space.  As you inhale, imagine you are drawing in renewed energy.  Exhale tiredness.  Think ‘Fresh Air In, Stale Air Out’ as you breath and maintain focus.

Walk/runners -- Go out for 30-40 minutes and experiment with walk/run intervals.  Keep the walk intervals longer than the run intervals. 2 times.

Strength - 2 or 3 times

Continue with the arm circles, pushups, arm curls, and tricep kickbacks.  Don’t increase the weight, but do add an additional set of each routine.

Week 5

Walking - 2 times

Again this week, increase your walking time by 10 minutes on at least one walk. At the midpoint of your longest walk, stop to stretch and breathe.  Include arm circles in your stretching.  Take a deep breath and refocus for the second half of the walk.

Walk/runners -- Again, go out for 30-40 minutes and experiment with walk/run intervals.  Increase the time of the run interval by 15 to 20 seconds.

Strength - 2 or 3 times

Do the same number of sets/repetitions as you did in week 4.  For the arm curls and tricep kickbacks, slightly increase your weight.  

Week 6

Walking - 2 times

Again this week, increase your walking time by 10 minutes on at least one walk. At the midpoint of your longest walk, stop to stretch and breathe.  Include arm circles in your stretching.  Take a deep breath and refocus for the second half of the walk.

Walk/runners -- Go out for 35-45 minutes and experiment with walk/run intervals.  2 times.

Strength - 2 or 3 times

Again, keep the number of sets/repetitions the same as the previous week.   For the arm curls and tricep kickbacks, slightly increase your weight. 

Week 7

Walking - 2 times

Increase your walking time again this week by 10 minutes on at least one walk. At the midpoint of your longest walk, stop to stretch and breathe.  Include arm circles in your stretching.  Take a deep breath and refocus for the second half of the walk.

Walk/runners -- Go out for 35-45 minutes and experiment with walk/run intervals. 2 times.

Strength - 2 or 3 times

Keep the number of sets/repetitions and the weight the same as the previous week.

Week 8

Walking - This is your week to keep your legs fresh.  Go out for a relaxing walk or two.  But don’t overdo it!  Think back to Week 1 and rejoice in the progress you’ve made!

Strength Exercises

A stronger upper body will help you walk or run longer distances and avoid injury.  Strong arms also look amazing!

Arm Circles:

Stand straight with your feet shoulder width apart. Hold your arms out to your sides, so that your body forms a T. Slowly make 10 small circles with both arms.  Then make 10 large circles.  Reverse direction and make an additional 10 small and then 10 large circles.  This total of 40 circles is one set.

Wall, Corner, or Countertop Pushups: 

Position your hands on the wall or countertop so that they are slightly wider than your shoulders. Step your feet approximately two to three feet from the wall or countertop  Tighten your stomach, inhale, bend your elbows, and move your chest toward the wall or countertop. Exhale, straighten your arms for one repetition.

Arm Curls: 

Use small weights or cans. Stand with your feet shoulder-width apart, your back straight, chest up and shoulders relaxed. Hold a weight in each hand, with your arms down at your sides. Keep your elbows at your waist, and slowly bend the right arm until the dumbbell is in front of your shoulder. Squeeze your bicep and hold for two counts. Return to starting position and repeat on the left arm to complete one repetition.

Tricep Kick Backs: 

Use a small weight or can.  Stand using a split stance and lean over slightly at the hips.  With the left foot in front and weight in the right hand, hold your upper right arm still and close to your body.  Bend the arm at a ninety degree angle. Extend the arm straight back slowly. Slowly return the arm to ninety degrees for one repetition 
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