Congratulations on registering for May 2’s Prevention’s Virtual Walk! This programme is made to help you make safe and effective progress over the next weeks, whether you are new to walking and fitness or currently exercise frequently. It will give you the confidence and preparation you need for the big event.
Three weekly walking challenges are included in this plan, and you can pick whether to walk for distance or for time. They lengthen as the weeks pass, then shorten the final week before the event. Just walk at a pace that works for you and your level of fitness; pace isn’t critical. Start on March 23 to perfectly coincide with the Virtual Walk.
You have two days of strength or cross-training, two days of recuperation, and two days in between your walking days. We advise using the BodyFit by Amy YouTube videos that are included, but any form of cross-training, such as pilates, yoga, swimming, and hiking, is effective. Many of these movements are also included on my current 10-Minute Pilates DVD. Do what’s best for you by paying attention to your body.
This strategy is adaptable. Feel free to begin with shorter walks just a few days a week if you’re a beginner. Feel free to add in more if you’ve been working out for a while. And it doesn’t matter if you miss a day or are unable to complete the entire workout that day. Try to walk two to three days per week and alternate with one to two days of cross-training. Our primary objectives are to move and enjoy ourselves! Scroll down to see a week-by-week breakdown and the whole plan.
Week One
- Day 1: Walk 20 minutes or 1 mile
- Day 2: 15-minute strength training — Low-Impact Legs
- Day 3: Walks 20 minutes or 1 mile
- Day 4: Rest
- Day 5: 10-minute strength training — Low-Impact Arms
- Day 6: Walk 20 minutes or 1 mile
- Day 7: Rest
Week Two
- Day 1: Walk 25 minutes or 1.25 miles
- Day 2: 15-minute strength training — Beginner Full-Body Dumbbell
- Day 3: Walks 25 minutes or 1.25 miles
- Day 4: Rest
- Day 5: 10-minute cross-training: Low-Impact Cardio
- Day 6: Walk 25 minutes or 1.25 miles
- Day 7: Rest
Week Three
- Day 1: Walk 30 minutes or 1.5 miles
- Day 2: 20-minute strength training — Beginner Bodyweight
- Day 3: Walk 30 minutes or 1.5 miles
- Day 4: Rest
- Day 5: 10-minute cross-training — Low-Impact Cardio
- Day 6: Walks 30 Minutes or 1.5 miles
- Day 7: Rest
Also Read ABout Here’s Exactly How to Do a Proper Plank
Week Four
- Day 1: Walk 35 minutes or 2 miles
- Day 2: 25-minute strength training — Dumbbell Circuit
- Day 3: Walk 35 minutes or 2 miles
- Day 4: Rest
- Day 5: 10-minute cross-training — Pilates Dumbbell Sculpt
- Day 6: Walk 35 minutes or 2 miles
- Day 7: Rest
Week Five
- Day 1: Walk 40 minutes or 2.5 miles
- Day 2: 30-minute strength training — Dumbbell Strength
- Day 3: Walks 40 minutes or 2.5 miles
- Day 4: Rest
- Day 5: 10-minute cross-training — Pilates Core Blast
- Day 6: Walk 40 minutes or 2.5 miles
- Day 7: Rest
Week Six
- Day 1: Walk 30 minutes or 3 miles
- Day 2: 10-minute strength training — Full-Body Dumbbell
- Day 3: Walk 20 minutes or 1.5 miles
- Day 4: Rest
- Day 5: Rest
- Day 6: Prevention Virtual Walk!
- Day 7: Rest