8-Week Walking and Bodyweight Challenge: Week 1

Boost Strength, Energy, and Performance

Join us in our current pursuit to strengthen our bodies, raise energy levels, and upgrade performance with Master Keith Mazza Sr.’s 8-Week Walking and Bodyweight Challenge for Beginners. For advanced practitioners - tailor the cardio and circuit to your current level, gradually increasing the intensity in small increments.

This Week’s Plan: Select 4 days to complete the following routine.

Goal: Establish a routine, focus on proper form, and build baseline endurance.

Training Routine:

•  Walking: 15-20 min brisk walk (3.0-3.5 mph or a pace where you can talk but not sing).

•  Circuit: 2 rounds of the following (rest 30-60 sec between exercises and rounds):

•  Body Weight Squats: 10 reps

•  Knee/Wall Push-Ups: 8 reps

•  Plank Hold: 15-20 sec

•  Frequency: 4 days/week (e.g., Mon/Tue/Thu/Sat).

•  Total Time: ~30 min per session.

•  Tips: Focus on smooth, controlled movements. If tired, reduce to 1 round or walk slower.

Nutrition Focus: Hydration

·    Tip: Drink 8–10 cups (64–80 oz) of water daily to stay hydrated, support energy, and aid recovery.

·    Why: Exercise increases water loss through sweat; proper hydration supports muscle function and helps reduce fatigue.

·    How: Carry a reusable water bottle, sip throughout the day, and drink ~8 oz before and after workouts.

Make sure you consult your physician before starting any exercise program.