8-week walking and bodyweight challenge - week 2
- Master Keith Mazza, Sr.
- 2 days ago
- 1 min read
If you have not joined our NEW CHALLENGE yet, now is the time to catch up — built for beginners but applicable to all levels! If you already have your routine in place, 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: Sustain your routine, form, and endurance
Training Routine:
• Walking: Add 5 minutes to your 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: 12 reps
• Knee/Wall Push-Ups: 10 reps
• Plank Hold: 30 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.
Week 2 Nutrition Focus: EAT A BALANCED BREAKFAST
Tip: Include protein, carbs, and healthy fats in your breakfast (e.g., oatmeal with a boiled egg and a few nuts).
Why: A balanced breakfast fuels your morning walks and stabilizes energy levels.
How: Try 1/2 cup oats (carbs), 1 egg (protein), and 1 tbsp almond butter (fat), or similar
Please make sure you consult your physician before starting any exercise program.
