8 WEEK WALKING AND BODYWEIGHT CHALLENGE- WEEK 3
- Master Keith Mazza, Sr.
- Nov 3
- 1 min read
This week is all about consistency - show up, push a little harder, and trust the process. Small steps lead to big changes. Join the group energy, let’s stay on track together!
Increase Endurance
This Week’s Plan: Select 4-5 days to complete the following routine
Goal: Extend walking time and add an exercise.
Training Routine:
• Walking: 20-25 min brisk walk (3.2-3.7 mph).
• Circuit: 2 rounds of the following:
• Body Weight Squats: 12-15 reps
• Knee/Wall Push-Ups: 10-12 reps
• Plank Hold: 30 sec
• Lunges: 8 reps per leg
• Frequency: 4-5 days/week (add an optional active recovery day: 15 min light walk).
• Total Time: ~35 min per session.
• Tips: Increase pace slightly if comfortable. Ensure proper squat depth and plank alignment.
Week 3 Nutrition Focus: ADD A SERVING OF VEGETABLES
• Tip: Include at least one serving of vegetables (1 cup raw or 1/2 cup cooked) at lunch and dinner.
• Why: Veggies provide vitamins, minerals, and fiber to support recovery and overall health.
• How: Add spinach to a sandwich, carrots to a snack, or broccoli to dinner. Keep it simple (fresh, frozen, or steamed).
Please make sure you consult your physician before starting any exercise program.
Endurance isn’t built overnight — it’s earned step by step, breath by breath.
Stay consistent this week and push just a little farther each session.
