Location
|
Exercise
|
Reps
|
Floor
|
Stretch
|
5 Minutes
|
Floor
|
Jumping Jacks
|
x 20
|
BowFlex Weight Bench
|
Crunches
|
x 100
|
Treadmill
|
Warm-up
|
5 minutes
|
Run 1 Min / Walk 2 Min
|
x 7
|
|
Slow Walk
|
5 minutes
|
|
BowFlex Weight Bench
|
Crunches
|
x 50
|
BowFlex Weight Bench
|
Lift Weights
|
|
BowFlex Weight Bench
|
Crunches
|
x 50
|
Stationary Bike
|
Lowest Tension
|
4 minutes
|
Increase Tension x 2
|
5 minutes
|
|
Max Tension
|
4 minutes
|
|
Decrease to Tension x 2
|
4 minutes
|
|
Max Tension
|
2 minutes
|
|
Lowest Tension
|
3 minutes
|
|
Increase Tension x 2
|
3 minutes
|
|
Max Tension
|
2 minutes
|
|
Decrease to Tension x 2
|
3 minutes
|
|
Max Tension
|
2 minutes
|
|
Lowest Tension
|
4 minutes
|
|
BowFlex Weight Bench
|
Crunches
|
x 50
|
Floor
|
Push ups
|
|
BowFlex Weight Bench
|
Crunches
|
x 50
|
WEEK |
Run-Walk Plan
|
Total Duration
|
1
|
1 min run, 2 min walk (7x)
|
21 minutes
|
2
|
2 min run, 2 min walk (5x)
|
30 minutes
|
3
|
3 min run, 2 min walk (4x)
|
20 minutes
|
4
|
5 min run, 2 min walk (3x)
|
21 minutes
|
5
|
6 min run, 90 sec walk (3x)
|
20 minutes
|
6
|
8 min run, 90 sec walk (2x)
|
18 minutes
|
7
|
10 min run, 90 sec walk (2x)
|
23 minutes
|
8
|
12 min run, 1 min walk, 8 min run
|
21 minutes
|
9
|
15 min run, 1 min walk, 5 min run
|
21 minutes
|
10
|
Run 20 minutes continuously
|
20 minutes
|
4 comments:
you can do it! :) come spring, I plan to do something similar as well, ease myself into working out - I like the beginner's running plan you listed - I also like the Couch-to-5K program too
Do you have an iPhone? I have an app that I downloaded called "Get Running", it was $1.99 but well worth it. You turn it on, turn your music on and it comes over your music and tells you when to walk, when to run, when to walk again. I LOVE it. Its taken me 5 weeks, but I just finished week 3 last night. I'm only up to running 3 minutes at a time... which doesn't sound like much, but holy crap! Definitely check out that app if you can! And don't get discouraged if you can't move up that quickly in time, you'll get there!
YOU GOT THIS BABE!!!!!!!!! Lettme know how your feeling tomorrow lol. Remember if it doesn't hurt keep going. :) Oh dont you love me hee hee.
I'm so glad you survived it :) I love that you shared this with us.... you totally inspired me to up my workout! I really need to get back into the swing of things!
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