Week 3 - Get Fit Challenge

Week 3 – Get Fit Challenge

“There is no better feeling than the feeling of accomplishment.”

Girls, I really hope you are hanging in there and getting your daily dose of exercise.  Sorry for my lack of communication this past week, due to circumstances beyond my control I was out-of-order.  However, I feel a lot better and ready to continue with the program.  So, let’s have a look at Week 3 of our Get Fit Challenge.

Day 15 – Jogging

Beginners – 50 min.

5 min. warm-up / 5 min. power walk / 5 min. run / 5 min. power walk / 10 min. run / 10 min. power walk / 10 min. cool down

Advanced – 65 min.

5 min. warm-up / 5 min. power walk / 25 min. run / 5 min. power walk / 10 min. run / 5 min. power walk / 10 min. cool down

Tip:  If your daily routine allows it, try to do your work-outs at the same time every day.  This eliminates the valuable time lost on trying to figure out when to fit your walk/run into your day.

Day 16 – Break

You have the day off from working out, but it would be highly recommendable to give yourself a massage.  Gently run your muscles and joints to avoid soreness.  Don’t forget your feet, shoulder area, neck and Achilles tendon.

Day 17 – Jogging

Beginners – 48 min.

5 min. warm-up / 5 min. power walk / 10 min. run / 3 min. power walk / 10 min. run / 5 min. power walk / 10 min. cool down

Advanced – 63 min.

5 min. warm-up / 5 min. power walk / 20 min. run / 3 min. power walk / 15 min. run / 5 min. power walk / 10 min. cool down

Day 18 – Strength Training

30 min. of strength training

In order to stay top fit you have to strengthen your muscles!

Day 19 – Jogging

Hopefully the run segments are becoming less and less of a problem and your body feels good when you push yourself further each time.

Beginners – 53 min.

5 min. warm-up / 5 min. power walk / 15 min. run / 3 min. power walk / 10 min. run / 5 min. power walk / 10 min. cool down

Advanced – 70 min.

5 min. warm-up / 5 min. power walk / 30 min. run / 5 min. power walk / 10 min. run / 5 min. power walk / 10 min. cool down

Day 20 – Strength Training

First off strengthen the muscles that you require for running, then afterwards spoil your body head to toe with a spa treatment at home.  Give yourself a facial, relax in a soothing bubble bath, moisturize your skin with your favourite lotion, massage your feet with a special foot cream,......

Day 21 – No jogging, no strength training – just STRETCHING

30 full minutes of stretching exercises are on the program for today!  Don’t skip this part of the routine as it is essential for muscles to be stretched – this prevents injury!