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MGT Fitness Training Program
Do these warm up exercise before each run/walk.
Each exercise session should begin and end with 5 minutes of slow walking a less brisk pace. A brisk pace is fast enough to work a sweat, but not too fast for you to talk.
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Warm – Up Exercises |
Walking/running time |
Walk/run days |
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Week One "Bring your goals and leave your doubts behind." |
10 windmills 5 side bends, each side 5 squats 5 leg lifts, each side 5 sit-ups 5 push-ups |
Walk for 35 minutes, briskly. Cool down and stretch muscles thoroughly. |
Sunday Tuesday Wednesday Friday |
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Week Two "Some people follow their dreams, others chase theirs down and beat them into submission." |
15 windmills 7 side bends, each side 7 squats 7 leg lifts, each side 7 sit-ups 7 push-ups |
Walk for 40 minutes, briskly. Cool down and stretch muscles thoroughly. |
Sunday Tuesday Wednesday Friday |
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Week Three "No deposit… no RETURN!" |
20 windmills 10 side bends, each side 10 squats 10 leg lifts, each side 10 sit-ups 10 push-ups |
Walk for 45 minutes, briskly. Cool down and stretch muscles thoroughly. |
Sunday Tuesday Wednesday Friday |
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Week Four "Joggers are people that walk fast, just like you!" |
22 windmills 14 side bends, each side 14 squats 12 leg lifts, each side 12 sit-ups 12 push-ups |
Walk for 10 minutes, briskly. Run 1 minute; walk 4 min. Run 1 min; walk 4 min. Run 1 min; walk 4 min. Run 1 min; walk 24 minutes. (total 50 min) Cool down and stretch muscles thoroughly. |
Sunday Tuesday Wednesday Friday |