These workouts are a little more intense than Stage one walking. If you ever feel like the workouts are too hard, then cut them in half or go back to Stage One for another six weeks.

Week 1

Monday: Interval training day. Warm up a few minutes and stretch calves and hamstrings.  Walk easy 2 minutes, then pick up pace for one minute, then ease off pace3 one minute, now pick up pace for 1 ½ minutes and ease up pace for 1 ½ minutes, then pick up pace for 2 minutes then slow down pace for next two minutes.  Now do that ladder workout again in reverse order.   Start with the 2-minute pick up then slower for 2 minutes then the 1 ½, and 1-minute pickups with same rest in-between both. Now cool down by walking easy pace for 5 to 10 more minutes and stretching for 5 minutes.

Tuesday: Option day.  Take off if you need a rest day, or do a light workout of combining, AB curls, wall pushups, wall sits, overhead press, and flies.  Do 3 sets of 12 each and 3 sets of 30 seconds with the wall sits exercise.

Wednesday: Walk 20-40 minutes at a nice steady pace.  Keep a good pace but still be able to talk while you walk.  Stretch out Achilles and hamstrings afterwards.  Also do 10 slow arm circles and exaggerate them by incorporating your back/shoulder muscles too.

Thursday: Option day:  Here is a Circuit training type of workout.
Try doing an aerobic exercise 6 minutes, like stationary bike, treadmill, stepper etc., then do 3 minutes of weight lifting bicep curls and tricep extensions, then go back to aerobic activity 6 minutes, then do 2 different strength exercises for 3 minutes like AB curls, and dips, or wall pushups. Then do 6 more minutes easy of aerobic activity, even walking around house.  Then stretch 3-4 minutes.  This makes a good 28-minute workout.

Friday: Off  rest day.

Saturday: Little longer walk.  Add ½ mile and keep the same pace, or do a shorter walk but concentrate on keeping a good quick pace.

Sunday: Choice day, maybe a little short hike with family/friends.

Week Two: Try a new activity one day this week.

Monday: Maybe today or tomorrow, try an exercise class like 50 plus fitness, or go to a low impact aerobics class at your church, or gym. Don’t worry if you can’t keep up with every, move.  The main idea is to keep moving and enjoy new activities.  Or do a 30-minute or 1-hour fitness video.  My Monday Fit and Fun show (PBS) is generally some type of aerobics.

Tuesday: If you did an exercise class yesterday, then go for a 30 minute walk today normal pace.   Stretch a little afterward and do 3 sets of wall pushups, 10 each set.

Wednesday:  If you have walked 2-3 days in a row, take the day off.  Maybe do something good for you like, spend an hour in your favorite bookstore, or buy a new plant for the house or yard.   Rewards don’t have to be food! Ha

Thursday:  Strength and Stretch day.   Stretch a little then do 3 sets of 10 bicep curls, stretch then do 3 sets 8 tricep extensions, stretch, then 3 sets of 10 mini squats, next 3 sets of 12 abdominal curls, then 3 sets of bench press (you can lie on floor with knees bent and push wts from side of shoulders to a position straight overhead and back), then stand at chair and do 3 sets of 15 hamstring curls, where you lift heel towards buttocks. Then stretch more after you are done.

Friday: Off you deserve a day of rest!

Saturday:  Ready to up your longest walk again?  Try adding ½ mile or you can do normal length walk 2-3 miles but try a hillier route.

Sunday: Your choice   Make plans to take a hike with friends or hiking group over next 3 weeks.  Getting into hiking is a good way to keep you fit. 

Week Three

Monday: Try walking a normal pace for ½ mile or 6 minutes then pick up pace a half mile or for 5 minutes, then ease off to normal pace for half mile then do another pick up the pace for half mile then cool down easier.

Tuesday:  Try a good low impact class or yoga tape etc.  Or if you are at home, try stretching in-between 5 strength exercises.  Do 3 sets of 8 repetitions on each strength exercise then stretch 2 minutes between each.
 
Wednesday:  Your normal paces walk for 30-40 minutes.  Then do some wall pushups after the walk and stretch out.

Thursday:  If you missed Tuesday’s workout then try it today, or try my Fit and Fun show on PBS locally or my tape.  The Tuesday/Thursday shows are generally easy.

Friday: Off

Saturday: Try a different walking route with a friend and walk 5 minutes longer than your normal walk.   Stretch 5 minutes afterwards.

Sunday: Choice. Spend a little time catching up in your journal and write down a few goals you have.   If you know you have accomplished any of your fitness goals, go reward yourself with manicure, outfit? 

Week Four:

Monday: Interval walking day.   Warm up and do some arm circles etc. then walk normal pace 5 minutes then alternate between walking fast for 30 seconds and normal for one minute.  Repeat this for 6-8 times then cool down another 5-8 minutes.  The intervals will help boost up your energy output.  Stretch good afterwards for 5 minutes.

Tuesday:  Easier workout for half hour.  Fit and Fun generally is easier on Tuesdays.  Or you could use a stretching tape etc.

Wednesday:  Easy day or off

Thursday: Circuit training.  This is where you combine 3 or more different exercises. You could walk around house 5 minutes, then do 5 minutes of stationary bike, or step machine, then 5 minutes of weights or strength work.  Then you can repeat that once more for a good 30-minute workout.  Try to “push” yourself a little during the aerobic parts of the workout circuit.

Friday:  15-minute walk

Saturday:  Long walk and try to push the middle 10 minutes of walk a little faster then back to your normal pace.

Sunday:  Choice

6 weeks is a magic number in that it takes 6 weeks of regular exercise to see health changes, but also only 6 weeks to lose fitness.  So realize this is a lifelong commitment.  Take a couple of days off a week is fine, but try to consistently get in 3-4 days per week.

Week Five:

Monday:  Walk a few minutes easy then walk 2 minutes at a good pace, then 2 minutes easier and repeat this 4 times.  If you are on a quarter mile track you could alternate easy lap with faster lap.  Think of walking “tall” and swinging slightly bent arms at a good effort.  After your “intervals”, cool down easy for 5 minutes and stretch.

Tuesday:  My Fit and Fun is easier on Tuesdays on PBS or on my tape, or try a good stretching tape or fitness class that is low impact and has a lot of flexibility exercises.  We often forget to stretch, then pay for it later.  It’s better to stretch more after your muscles are warm then when they are cold.

Wednesday:  Walk 30-35 minutes and then do 3 sets of 12 AB curls and 3 sets of wall pushups.

Thursday:  20 minutes of calisthenics or weights

Friday: Off

Saturday:  Add a little more to your longest walk.    If you add more distance don’t worry about the pace.  This may be a good weekend to try a 3 mile hike.  Don’t ever hike alone.   We have a good list of hikes at Covenant Health that our “Get on Trail with Missy and Friends” hiking groups have used. 

Sunday: If you have gotten in 4 exercise days then take off, if less make up a workout today.

    Remember to not “mindlessly” eat.  Always sit down while eating and put food in a bowl etc. 

Week Six

Monday:  Go on your normal walk route, but walk the last half faster than first half then do a good 5 minute stretch at the end. 

Tuesday: Stretch and Strength day.   Pick 3 upper body exercises and 2 lower body exercise and abdominal exercise and do 3 sets of 12 each. You may want to repeat them all again after the first circuit is completed. 

Wednesday: Today or Thursday time yourself on a mile again to see if you have improved.  Try to walk the same track or route you did the first time you timed yourself on a mile. Record your time in your journal.

Thursday:  If you walked yesterday just take 10-15 minutes to stretch today.

Friday: Off

Saturday/Sunday: One day walk a nice longer walk and if it’s hilly, see if you can “work” the hills better than you could a month ago.

You have done a good job if you were able to do at least 3 workouts per week.  If you are enjoying 4-5 days per week, that is great and experts say to loose weight 5 workouts a week will help it come off quicker.  Two to three workouts a week will help you stay in shape but won’t allow you to improve as quickly.  If you need to keep doing the last two weeks of Stage II before going on to Stage III that is fine.  Stage III is incorporating fast walking (more like race walking) and slightly longer walks.   To maintain what you have accomplished you need to be walking at least 2 miles 3-4 days a week.