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10 day walking-shape up plan

Posted in Crazy Wisdom,Workout on Saturday, March 10, 2007 at 10:20 am by flerly.

Leslie Sansone has an article in Woman’s Day for a quick 10-day walking makeover. The plan is 10 days of walking coupled with some post-walking strength exercises: 3 sets. 1st set=15 reps, 2nd set=10 reps, 3rd set=5 reps. She recommends music that is 135-140 bpm to accompany this.

Day 1: 20 minutes, 4.0 speed – then chest press & row

Day 2: 30 minutes, 4.0 speed – then bicep curl & tricep kickbacks

Day 3: 20 minutes, 4.5 speed – then lunges & trunk curls

Day 4: 30 minutes, 4.5 speed – then chest press & row

Day 5: 40 minutes, 4.0 speed – bicep & tricep

Day 6: 30 minutes, 4.5 speed – lunges & trunk curls

Day 7: 40 minutes, 4.5 speed – chest & row

Day 8: 40 minutes, 4.5 speed – bicep & tricep

Day 9: 40 minutes, 4.5 speed – lunges & trunk curls

Day 10: 45 minutes, 4.5 speed – no strength training!

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