Heres what you better know toget started.
Great job making it through Week 1!
Youre starting to form the foundations of a habit.
Katie Thompson
And this week, youll take things up a notch by adding running intervals to your walks.
Everything else stays essentially the same.
Youll crush three cardio workouts (walk/run intervals now!
Katie Thompson
I always recommend starting each week by taking a look back and a look ahead.
Check back through your calendar, app, or other way of tracking.
Notice what worked for you and what didnt, schedule-wise.
Katie Thompson
Did you walk in the morning and feel rushed before work?
If socould you consider lunchtime or after-work workouts instead?
Combine this intel with a look at the calendar for the week ahead.
Katie Thompson
But if your schedule isnt exactly neatly constrained, you might find it better to plan week by week.
Its all part of finding the running groove that works for you.
Your walk intervals should be at around 23.
Katie Thompson
So dont worry if, at first, you find it challenging to keep the effort level truly easy.
As the weeks go on, youll start to lock into your own natural pace.
Youve got four options herealong with full directions and GIF demos.
Katie Thompson
Each of those routines will provide a solid dose of gentle movement for all your muscles.
it’s possible for you to do one of the stretches right from your couch!
For your second strength training day, youll do the same routine as last week.
Katie Thompson
Once thats the case, consider swapping to slightly heavier weights.
You want to keep the reps to eight, and you need that full rest!
Of course, if youre working out at home, you might not have every weight of dumbbell available.
Youre still getting far more benefits than you would if you skipped strength work.
(Bonus tip: you’re able to also slow down the moves to up the challenge!)
What you need:A pair of dumbbells, a bench or step, and a mat for comfort.
This move strengthens your hamstrings and your butt, as well as the big muscles in your back.
Calf muscles are often neglectedthis move makes sure youre strengthening each one separately.
This isometric exercise helps build core stability.
This plyometric move helps you train for agility, power, and balance.
Today, youll repeat the same workout you did earlier in the week.
Thenpick your warm-upand lets get started!
Today is a complete rest dayso take it easy!
Need some inspo for how to fill the time?
Yes, your total workout time is more hefty, at 40 to 45 minutes, includingthe warm-upandcooldown.
But youre also extending the running intervals from 60 seconds to 90 seconds.
And remember, too, you have a rest day waiting on the other side of this effort.
The last day of Week 2 is another total rest day.
Take this opportunity to reflect back on the week youve just completed.
You did three full walk/run workouts, logging more than 15 minutes of running!
If your bed is calling your name, followthese tipsto make your afternoon shuteye extra restorative.
Photography: Katie Thompson.
Wardrobe styling: Kathleen Thomas.
Hair: Walton Nunez.
Makeup: Miranda Richards.
