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As with any fitness program, consult your physician to make sure you start at a level that is safe for you.  When improving your fitness level, you will have to experience discomfort, but if you experience pain or hear a pop sound, stop exercising and seek medical treatment.

Walk-Jog Program

You can walk 7 days a week.  If jogging or running, it is recommended to take 1 day off a week.  Therefor, I have designed this program as a 6 day a week routine.

Week 1

  • Day 1- Walk 30 minutes
  • Day 2- Walk 40 minutes
  • Day 3- Walk 50 minutes
  • Day 4- Walk 60 minutes
  • Day 5 – Walk 60 minutes
  • Day 6 – Walk 60 minutes

Week 2

  • Day 1 – 6 Walk 6 minutes, jog 6 minutes, walk 4 minutes, jog 4, walk 2 jog 2, walk 6

Week 3

  • Day 1-6 Walk 8 minutes, jog 8 minutes, walk 6, jog 6, walk 4, jog 4, walk 2, jog 2, walk 10

Week 4-12

  • Day 1- Walk 5 minutes, jog 36 minutes, walk 5 minutes
  • Day 2- Walk 5 minutes jog 20 minutes, walk 5 minutes, jog 20 minutes, walk 5
  • Day 3 – Walk 5, jog 30 as fast as you can, walk 5
  • Day 4- walk 5, jog 20, walk 5, jog 20, walk 5
  • Day 5- Jog 36 minutes
  • Day 6- walk 5, jog 50 minutes, walk 5

Run Program

  • Day 1- 5 miles
  • Day 2 – tone and deep stretch
  • Day 3 – 3 miles
  • Day 4- 3 miles
  • Day 5 – tone and deep stretch
  • Day 6 – long run (5, 7, 7,9, 9,11, 7)

Dance- If you love to dance or want to learn some new moves before your reception party, try these group exercise classes to have you sweating and smiling.

  • Zumba
  • Sh’Bam

Gym- Are you more of an indoors person? Try this weekly routine.

  • Day 1 – Elliptical Level 4 30 minutes, chest and biceps, quads, abs
  • Day 2 – Elliptical Cardio Workout 30 minutes, back and triceps, gluts and hamstrings
  • Day 3 – Elliptical Fat burn workout 50 minutes, calf raises, abs
  • Day 4 – Elliptical level 3 10 minutes, level 7 10 minutes, level 4 10 minutes, chest and biceps, quads, abs
  • Day 5 – Elliptical cardio workout 30 minutes, back and triceps, abs
  • Day 6 – Elliptical level 2 and above 50 minutes, abs

Boot Camp – Want someone else to kick your butt?  Look for Boot Camp classes in your community through your gym, Y, or parks.

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