Beginner Walking Program
4 weeks - $19.99
Total Hours: 17
Total Hours: 17
If you are looking for help taking that first step towards becoming a regularly active person, want to feel better, lose weight and increase your energy level, than this is a great plan to start with. This beginner walking program will take you step by step through a progressive, simple and very doable approach to getting on the road to a healthier, fitter, happier you.
This plan is aimed at people who either don’t exercise at all or who get in at least 3 hour/week of exercise. By the end of the month you will be able to complete a 2 hour walk, get in 6 hours of exercise/week, burn at least 5,000 calories, increase your energy and sense of self-esteem and improve your flexibility. If you have been on the fence about getting started with an easy to follow, gentle exercise program, than I challenge you to complete this 4 week program. Those who complete this program will receive a 10% discount on future programs.
After purchase, your plan will be available in your own private online training log account. You'll enjoy these benefits and more:
Sample workouts:
Day #1
Custom
Planned Time: 0:30
Welcome to your new program! Today is the beginning of a whole new way of life that's going to lead to you having more energy, feeling better about yourself and heading towards having the kind of body and fitness you want for yourself. Remember, that changing our lifestyle is a patient process, and is best arrived at by making small incremental changes that lead to success over time and avoid burnout and a sense of overwhelm. With this in mind, we will start off slowly and build momentum as we go along. The goal is to stick the program as best you can, one day at a time. Before you know it, your life will have changed for the better and you won't believe how quickly it has happened. WU: 5 min easy walk followed by static stretching of your major muscle groups and any trouble spots you may have. MS: 20 min steady walk at a brisk pace. be sure to take in your surroundings as you go along and notice how beautiful the world can be when we just take time to appreciate it as it is. CD: 5 min super easy walkig to CD. Stretch out really well using the complete or quick static flexibility routines afterwards.
Planned Time: 0:30
Welcome to your new program! Today is the beginning of a whole new way of life that's going to lead to you having more energy, feeling better about yourself and heading towards having the kind of body and fitness you want for yourself. Remember, that changing our lifestyle is a patient process, and is best arrived at by making small incremental changes that lead to success over time and avoid burnout and a sense of overwhelm. With this in mind, we will start off slowly and build momentum as we go along. The goal is to stick the program as best you can, one day at a time. Before you know it, your life will have changed for the better and you won't believe how quickly it has happened. WU: 5 min easy walk followed by static stretching of your major muscle groups and any trouble spots you may have. MS: 20 min steady walk at a brisk pace. be sure to take in your surroundings as you go along and notice how beautiful the world can be when we just take time to appreciate it as it is. CD: 5 min super easy walkig to CD. Stretch out really well using the complete or quick static flexibility routines afterwards.
Day #2
Custom
Planned Time: 0:15
Let's get in some walking today but only for 15 minutes. The reason being is that we want to get into the habit of doing something every day, while working into it slowly. Instead of walking for longer, use the other 15 minutes to really work on your flexibility using the Statci Flexibility Routine attached to today's workout.
Planned Time: 0:15
Let's get in some walking today but only for 15 minutes. The reason being is that we want to get into the habit of doing something every day, while working into it slowly. Instead of walking for longer, use the other 15 minutes to really work on your flexibility using the Statci Flexibility Routine attached to today's workout.
Day #3
Custom
Planned Time: 0:30
WU: Walk for 5 min nice and easy and take in your surroundings, breathing deply and enjoying the world around you. MS: Let's pick a completely different route to explore today and just get in a brisk 20 min walk making sure to keep the pace comfortably steady. CD: 5 min supereasy walk and static stretching to CD completely.
Planned Time: 0:30
WU: Walk for 5 min nice and easy and take in your surroundings, breathing deply and enjoying the world around you. MS: Let's pick a completely different route to explore today and just get in a brisk 20 min walk making sure to keep the pace comfortably steady. CD: 5 min supereasy walk and static stretching to CD completely.
Day #4
Custom
Planned Time: 0:15
Same thing today that we did on Tuesday. Just get in a 15 min walk in to start the day off right, during lunch or after work, and then spend another 15 minutes stretching afterwards.
Planned Time: 0:15
Same thing today that we did on Tuesday. Just get in a 15 min walk in to start the day off right, during lunch or after work, and then spend another 15 minutes stretching afterwards.
Day #5
Custom
Planned Time: 0:30
Let's mix it up again and find another new place to walk today. If that's not an option, don't sweat it. Just get the workout in when and where you can. However, if you have options available, then find a trail of some sort and do your walk there today. Enjoy being on a different surface that requires you to pay more atgtention. Take in the different surroundings and enjoy experiencing yet another perspective of the world around you. WU: 5 min of super easyb walking followed by stretching any area of your body that feels particularly tight this morning. MS: 30 min of steady walking at a comfortbaly brisk pace. be careful of uneven surfaces and enjoy them at the same time. CD: 5 min easy walk on a flat surface followed by as much time spent stretching as possible.
Planned Time: 0:30
Let's mix it up again and find another new place to walk today. If that's not an option, don't sweat it. Just get the workout in when and where you can. However, if you have options available, then find a trail of some sort and do your walk there today. Enjoy being on a different surface that requires you to pay more atgtention. Take in the different surroundings and enjoy experiencing yet another perspective of the world around you. WU: 5 min of super easyb walking followed by stretching any area of your body that feels particularly tight this morning. MS: 30 min of steady walking at a comfortbaly brisk pace. be careful of uneven surfaces and enjoy them at the same time. CD: 5 min easy walk on a flat surface followed by as much time spent stretching as possible.
Day #6
Custom
Planned Time: 1:0
Long walk day. Let's continue with the momentum you have created thus far by capping the week off with your longest walk thus far. Allow yourself to sleep in until you feel ready to get up, enjoy a nice, peaceful mornig doing what you enjoy doing to relax and then get your walk in when you feel ready. It's all about taking care of YOU! :-) WU: 5 min super easy walk followed by 5min of stretching right there where you are at the moment. Don't worry about what other people think, you're taking care of yourself and that's all that matters. MS: Get in 1 solid hour of walking at your own pace. try to keep it continuous. Do it somewhere that is convenient, but more importantly, that is a fun and stimulating place to walk, so that you enjoy it to the fullest and want to do it again. CD: 5 min super EZ walk to CD and a solid 20 min of stretching. Perform the entire Static flexibility routine since you have time today. really relax into the stretches, breathing deply and paying attention to how your body feels. Congrats on burning over 1,000 calories this week, improving your flexibility and developing a greater sense of inner calm.
Planned Time: 1:0
Long walk day. Let's continue with the momentum you have created thus far by capping the week off with your longest walk thus far. Allow yourself to sleep in until you feel ready to get up, enjoy a nice, peaceful mornig doing what you enjoy doing to relax and then get your walk in when you feel ready. It's all about taking care of YOU! :-) WU: 5 min super easy walk followed by 5min of stretching right there where you are at the moment. Don't worry about what other people think, you're taking care of yourself and that's all that matters. MS: Get in 1 solid hour of walking at your own pace. try to keep it continuous. Do it somewhere that is convenient, but more importantly, that is a fun and stimulating place to walk, so that you enjoy it to the fullest and want to do it again. CD: 5 min super EZ walk to CD and a solid 20 min of stretching. Perform the entire Static flexibility routine since you have time today. really relax into the stretches, breathing deply and paying attention to how your body feels. Congrats on burning over 1,000 calories this week, improving your flexibility and developing a greater sense of inner calm.
Day #7
Rest Day
Planned Time: 0:0
Stretching or massage at the very most.
Planned Time: 0:0
Stretching or massage at the very most.
Day #8
Custom
Planned Time: 0:30
Rather than increase the duration of today's walk, let's add time to the shorter days and aim for consistency. You are well on your way to creating a really healthy habit for yourself, so let's not over do it by ading too much too soon. Just give yourself credit for being consistent and committed to your health and fitness. WU: 5 min easy walk followed by 5 min of static stretching. MS: 20 min steady walk at a brisk pace. Really take in your surroundings and enjoy the world around you. CD: 5 min super easy walkig to CD. Take 5 min to stretch out again after your walk.
Planned Time: 0:30
Rather than increase the duration of today's walk, let's add time to the shorter days and aim for consistency. You are well on your way to creating a really healthy habit for yourself, so let's not over do it by ading too much too soon. Just give yourself credit for being consistent and committed to your health and fitness. WU: 5 min easy walk followed by 5 min of static stretching. MS: 20 min steady walk at a brisk pace. Really take in your surroundings and enjoy the world around you. CD: 5 min super easy walkig to CD. Take 5 min to stretch out again after your walk.
Day #9
Custom
Planned Time: 0:30
Let's build upon what we started last week and add time to our walk today to continue to increse our endurance and burn more calories. Take time to pay attention to your surroundings during your walk today and make it somewhat of a moving meditation. Stretch out for at least 5 min afterwards.
Planned Time: 0:30
Let's build upon what we started last week and add time to our walk today to continue to increse our endurance and burn more calories. Take time to pay attention to your surroundings during your walk today and make it somewhat of a moving meditation. Stretch out for at least 5 min afterwards.