06 Oct Walk it Off in 30 Days Challenge Week 2
It’s WEEK 2 of the
Walk It Off in 30 Days
WOW!!! I can see from your tweets that I can’t hold many of you to 2 Miles!!!! You want the extra miles!!! Amazing and Strong, my walkers! So let’s go the extra mile on days that it does fit your schedules. But please remember, it’s the consistency that will make all the difference at the end of this challenge – so do not worry if you can not do “extra” miles – just do as much of the assignment as possible each day and I promise RESULTS! It’s a NEW week … let’s WALK IT STRONG!
Mon. Oct 7 – 2 (or 3 Miles)
Tues. Oct. 8 – Full Body Strength (see notes below)
Wed. Oct. 9 – 2 (or 3 Miles)
Thurs. Oct. 10 – Full Body Strength
Fri. Oct. 11 – 2 (or 3 Miles)
Sat. Oct. 12 – Full Body Strength
Sun. Oct. 13 – (2 or 3 Miles)
Full Body Strength Training Includes 3 Zones:
1-Upper Body Exercise for Chest, Back and Arms
2-Lower Body Exercises for Legs, and Backend (Glutes!)
3-Core Exercises for Abs, Waistline, Low Back
Suggestions for Strength Training session:
***Use “Walk It Off in 30 Days” DVD for Full Body Strength Training using Dumbbells. Section is called FIRM 30!
***Use “Ultimate 5 Day Walk Plan” DVD for mini strength sessions for entire body! No equipment needed.
***Use “3 Mega Miles” DVD for Upper Body Strength using Firm Band & Fitness Gloves.
Visit www.walkathome.com for fitness accessories.
Have a great WEEK 2 and I’ll be with you all week on Twitter!
HEALTHY HUGS 2 All!
If you missed it:
FROM WEEK 1 BLOG:
Strength Training Tools and Suggestions:
***Many of the Walk at Home DVDs offer Strength Training segments. The new DVD “Walk It Off in 30 Days” has a 30 Minute “Full Body” Strength Training segment that gives you every exercise you need for a “lifetime” of toned, firm, strong muscles! I will be using that DVD for my strength training workouts this month.
***Try the videos offered in our Walk Social area:
Go to www.WalkAtHome.com / click on Walk Social / Click on “Track Your Walk” / Click on Video / Click on Search / Choose any of the Videos
Also visit this link for more details – http://www.walkathome.com/help-support/#walk-social-support
***Follow these exercises:
– Do 3 sets of 15 Curl Ups (Abdominal Crunches)
– Do 3 planks (or have planks with knees on floor) Hold for 20 seconds each.
For Upper Body:
– Do 3 sets of 10 of each exercise:
Chest Press with Dumbbells
Bent Over Row with Dumbbells
For Lower Body:
– Do 3 sets of 15 of each exercise:
Squats (add challenge – hold dumbbells)
Add Dumbbells for increased results – good starting weights are 3, 5 or 8 lb. sets. Intermediate to Advanced weights are 8, 10, and 12 lb. sets.
And finally …. just DO as much as you can …. even half of the daily assignments WILL GIVE YOU RESULTS …. don’t spend anytime worried about a missed session …. just start again the next day!