Walking Wednesday

Walking Warrior Challenge #1

Time:  30 minutes

Do you only have time for 5 – 10 minutes of exercise? It’s okay!

Perform any of the circuits below (hill climb, endurance, or intervals) for the duration that fits your busy schedule.

Just be sure to warm-up and cool-down for at least 2 – 3 minutes to prevent injury.

Image source:  www.mpsaz.org

Image source: http://www.mpsaz.org

WARM-UP

1 – 5:  2.0 – 3.0 speed; 0 incline

HILL CLIMB

5 – 5:30:  3.5 speed; 2.0 incline

5:30 – 6:  3.5 speed; 3.0 incline

6 – 6:30:  3.5 speed; 4.0 incline

6:30 – 7:  3.5 speed; 5.0 incline

7 – 7:30:  3.5 speed; 6.0 incline

7:30 – 8:  3.5 speed; 7.0 incline

8 – 8:30:  3.5 speed; 8.0 incline

8:30 – 9:  3.5 speed; 9.0 incline

9 – 10:  3.5 speed; 10.0 incline

ENDURANCE

10 – 12:  3.2 speed; 10.0 incline

INTERVALS

30:30

12:30 – 13:  3.0 speed; 5.0 incline

13 – 13:30:  3.5 speed; 5.0 incline

13:30 – 14:  3.0 speed; 5.0 incline

14 – 14:30:  3.5 speed; 5.0 incline

14:30 – 15:  3.0 speed; 5.0 incline

15 – 15:30:  3.5 speed; 5.0 incline

15:30 – 16:  3.0 speed; 5.0 incline

20:10

16 – 16:20: 4.0- 4.5 speed; 2.5 incline

16:20 – 16:30:  3.5 speed; 2.5 incline

16:30 – 16:50:  4.0-4.5 speed; 2.5 incline

16:50 – 17:  3.5 speed; 2.5 incline

17 – 17:20:  4.0-4.5 speed 2.5 incline

17:20 – 17:30:  3.5 speed; 2.5 incline

17:30 – 17:50:  4.0-4.5 speed; 2.5 incline

17:50 – 18:  3.5 speed; 2.5 incline

18 – 18:20:  4.0-4.5 speed; 2.5 incline

18:20 – 18:30:  3.5 speed; 2.5 incline

ENDURANCE

18:30 – 21:30: 4.0 speed; 10.0 incline

HILL CLIMB

21:30 – 22:  3.5 speed; 11.0 incline

22:30 – 23:  3.5 speed; 12.0 incline

23 – 23:30:  3.5 speed; 13.0 incline

23:30 – 24: 3.5 speed; 14.0 incline

24 – 25:  3.5 speed; 15.0 incline

COOL-DOWN

25  – 30:  2.0 -3.0 speed; 0 incline

 

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About rrluthi

Certified fitness expert with a passion for educating and empowering "chronologically-enriched" clients about the benefits of adopting and maintaining an active, healthy lifestyle and preventing injury. Proven strengths applying cutting-edge fitness/wellness concepts and research through roles as a health coach, fitness trainer, and group exercise instructor—in addition to promoting these concepts in a more systematic way through blogging and social media, community outreach, public speaking, and corporate wellness program facilitation.
This entry was posted in Daily Workout, Inspiration, Motivation, Tips to Stay Active and Keep Moving and tagged , , , , , , , , , . Bookmark the permalink.

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