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Yes, You Can Get Back Into Shape

The Get Up and Get Active Plan


How to do it: Follow the 4-week workout schedule below. If you miss a session, pick up where you left off (just follow the days instead of the weeks). While the plan here is for walking, adhere to the RPE guidelines to make it applicable to any cardio activity.



Week 1

Day 1: Walk for 20 minutes at RPE 4-5.*

Day 2: OFF

Day 3: Repeat Day 1 and do one set of 8-10 reps each of push-ups on your knees or standing against a wall, squats and crunches.

Day 4: OFF

Day 5: Walk for 25 minutes at RPE 4-5.

Day 6: OFF

Day 7: optional Repeat Day 5.



Week 2

Day 8: Walk for 25 minutes at RPE 4-5. Do one set of 8-10 reps each of push-ups on your knees or standing against a wall, squats and crunches.

Day 9: OFF

Day 10: Walk for 25 minutes at RPE 5-6.

Day 11: Optional- Walk or bike for 30 minutes at RPE 4-5.

Day 12: Walk for 30 minutes at RPE 5-6. Do one set of 8-10 reps each of push-ups on your knees or standing against a wall, squats and crunches.

Day 13: OFF

Day 14: Repeat day 11.



Week 3

Day 15: Warm up for 5 minutes at RPE 3. Walk for 2 minutes at RPE 5, then do 30 seconds at RPE 7-8. Repeat the moderate/hard interval format for 20 minutes, then walk for 5 minutes at RPE 4-5. Do 2 sets of 8-10 reps each of biceps curls (using 3- to 5-pound dumbbells), push-ups on your knees and crunches.

Day 16: OFF

Day 17: Walk for 30 minutes at RPE 4-6.

Day 18: Optional- Repeat the Day 15 walking workout. Do 2 sets of 8-10 reps of squats, lunges and calf raises. Hold a 5- to 10-pound dumbbell in each hand, arms hanging at your sides, for every move.

Day 19: Walk for 35 minutes at RPE 4-6. Repeat the Day 15 strength workout.

Day 20: OFF

Day 21: Walk for 35 minutes at RPE 4-5.



Week 4

Day 22: Warm up for 5 minutes at RPE 4. Walk for 1 minute at RPE 5-6, then do 30 seconds at RPE 8. Repeat for 20 minutes, then walk for 5 minutes at RPE 4-5. Do 2 sets of 8-10 reps each of biceps curls (using 3- to 5-pound dumbbells), push-ups and crunches.

Day 23: Walk 30 minutes at RPE 4-5.

Day 24: OFF

Day 25: Repeat the Day 22 cardio workout. Do 2 sets of 8-10 reps each of squats, lunges and calf raises, holding a 5- to 10-pound dumbbell in each hand, arms hanging at your sides, for every move.

Day 26: Walk for 35-40 minutes at RPE 5-6.

Day 27: Optional - Repeat the Day 15 cardio workout.

Day 28: Walk for 35-40 minutes at RPE 5-6. Do 2 sets of 8-10 reps each of push-ups, squats, lunges and crunches (hold a 5- to 10-pound dumbbell in each hand, arms hanging at your sides, for the squats and lunges).

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