YOUR FOUR-WEEK FITNESS PLAN
18 Jul
WEEK ONE
Every day (except Monday): Walk for at least one mile at a brisk pace. On days when you have extra energy, add a hill to your walk or introduce interval training: walk at a fast pace for 30 seconds to one minute. Then slow to a brisk pace for 30 seconds to one minute. Repeat for as long as you comfortably can.
Follow each of your walks this week with this Work Off routine (outlined above). Repeat exercises one to four five times on each leg. Hold Ballet Thigh for five to ten seconds and repeat five to 20 times (do as many repetitions as you can comfortably manage). Hold Thigh Chair for 30 seconds to two minutes.
WEEK TWO
Apart from on Monday, walk a minimum of 1½ miles every day this week.
Interval train on Tuesday (alternating fast and brisk paces for 30-second to one-minute intervals) and walk up a hill five times in addition to your walk on Friday.
After each walk, perform five repetitions of the Thigh Raise, eight repetitions of exercises two to four on each leg and hold Ballet Thigh and Thigh Chair positions for as long as you can.
WEEK THREE
Walk a minimum 1½ miles on Wednesday, Thursday and Saturday. Walk two miles (including one-minute interval training) on Tuesday. On Friday, walk 1½ miles and walk up a hill five times. Walk 2½ miles on Sunday.
After each walk, do the Thigh Raise five times. Repeat exercises two to four up to ten times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.
WEEK FOUR
Walk a minimum two miles on Wednesday, Thursday and Saturday. Walk 2½ miles (including one-minute interval training) on Tuesday. On Friday, walk two miles, and walk up a hill seven times. Walk three miles on Sunday.
After your walks, repeat Thigh Raise eight times. Repeat exercises two to four up to 15 times on each leg. Hold Ballet Thigh and Thigh Chair for as long as possible.
From slim fast, post YOUR FOUR-WEEK FITNESS PLAN
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Tags: FITNESS PLAN, Thigh Chair, Thigh Raise, Work Off routine
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