WEEK 4 of the Get Fit Challenge

Get Fit Challenge – Week 4     “The Final Countdown”

Well, most of us will begin Week 4 of the Get Fit Challenge tomorrow, Sept. 22^nd.  We all know ties flies, but it seems like yesterday that we got started.  I think many of us have experienced some sort of set-back in our work-out routines during this time period, whether it was due to family commitments, holidays, injuries, lack of time, weather even.  Don’t forget that running is not for everyone, but power-walking can be just as effective and get your heart rate elevated too.  So, without further adieu I would like to post the final routine:  WEEK 4.

Day 22 – Jogging

Beginners – 55 min.

5 min. warm-up, 5 min. fast walk, 20 min. jogging, 5 min. fast walk, 10 min. jogging, 10 min. cool down

Advanced – 70 min.

5 min. warm-up, 5 min. fast walk, 45 min. jogging, 5 min. fast walk, 10 min. cool down

Day 23 – Stretching

30 min. of stretching are recommended for today.  Concentrate on your legs and hips as well as arms and shoulders.  Remember:  stretching prevents muscle pulls and strains!

Day 24 – Jogging

Beginners – 60 min.

5 min. warm-up, 5 min. fast walk, 20 min. jogging, 5 min. fast walk, 10 min. jogging, 5 min. fast walk, 10 min. cool down

Advanced – 75 min.

5 min. warm-up, 5 min. fast walk, 50 min. jogging, 5 min. fast walk, 10 min. cool down

Day 25 – Strength Training

30 min. of strength training are on the program for today.   Benefits of strength training: a) it helps to burn more calories, b) nothing helps to prevent against injury while running than strong muscles.

Day 26 – Jogging

Beginners – 50 min.

5 min. warm-up, 5 min. fast walk, 15 min. jogging, 5 min. fast walk, 5 min. run, 5 min. fast walk, 10 min. cool down

Advanced – 75 min.

5 min. warm-up, 5 min. fast walk, 45 min. run, 5 min. fast walk, 10 min. cool down

Day 27 – Stretching

30 min. of stretching are planned today.   Tip:  when running never stop longer than 2 minutes, if you are tired or feel a cramp, it is better in situations like these to walk slowly.  If you take a longer break your body will cool down and you won’t be able to find your rhythm again.

Day 28 – Jogging

Beginners – 40 min.

5 min. warm-up, 5 min. fast walk, 15 min. run, 5 min. fast walk, 10 min. cool down

Advanced – 60 min.

5 min. warm-up, 5 min. fast walk, 35 min. run, 5 min. fast walk, 10 min. cool down

In case boredom sets in, run your route in the opposite direction or grab a partner to join you!

Day 29 – Strength Training

30 min. of strength training are scheduled today.  Have you ever thought of aqua jogging?  What about signing up for a (hot) yoga, pilates or zumba class in your area?

Day 30 – Jogging

This is the big day: today we should reach our goal, namely beginners achieve 30 minutes of running, while advanced participants will reach a full hour of running.  Yippee.....

Beginners – 60 min.

5 min. warm-up, 10 min. power-walking, 30 min. running/jogging, 5 min. fast walk, 10 min. cool down

Advanced – 85 min. in total

5 min. warm-up, 5 min. power-walking, 60 min. running/jogging, 5 min. walk, 10 min. cool down

GREAT WORK GIRLS!

Personally, I am very proud of our joint efforts to get fit and start an exercise program regardless of hectic lifestyles, time restrictions, families,.....  I was thrilled to become re-acquainted with old friends and met some new ones during this challenge.  Being active is definitely a way of life and a commitment on numerous levels.  I think the first and foremost commitment must be to ourselves to keep in the best possible shape, mainly for health reasons, but, of course, losing a few pounds and fitting into those jeans or that LBD again is a nice side effect.

Should you wish to pass on any comments about the routine, any feedback would be greatly appreciated.  Moreover, I would be pleased to continue this group in some form.  If you are interested, let me know. 

Thanks for taking part,

Lisa Mueller