8 WEEK WALKING AND BODYWEIGHT CHALLENGE- WEEK 4
- Master Keith Mazza, Sr.
- Nov 10
- 2 min read
The truth is, taking a couple of Wing Chun classes a week won’t make a big difference in your body’s shape. You’ll learn valuable techniques and mechanics, but unless you also condition your body with regular cardio and resistance training, you won’t see the results you might be hoping for.
That’s why we run challenges from time to time - to help you get moving, start, restart or upgrade your routine outside of the school schedule. Having your own routine in place is essential to staying in shape and reaching your goals, even when you can’t make it to class.
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 4 Nutrition Focus: CHOOSE LEAN PROTEIN SOURCES
• Tip: Incorporate a lean protein source (e.g., chicken, fish, eggs, beans, or tofu) in at least two meals daily.
• Why: Protein supports muscle repair and growth, especially as you increase circuit intensity.
• How: Aim for 3-4 oz per serving (size of a deck of cards). Example: grilled chicken at lunch, lentils at dinner.
Please make sure you consult your physician before starting any exercise program.
Let us know how you are feeling, if you have noticed any results, and whether you have faced any challenges along the way!
