Hi guys. In light of the recent regulations put in place till month-end, I thought of a workout plan for you for seven days.

We are going to walk off the stress and fat, while preventing some major conditions you might face or will face.

Walking increases cardiovascular and pulmonary (heart and lung) fitness. It is also proven to reduce the risk of heart disease and stroke. Regular walks can improve conditions such as hypertension (high blood pressure), high cholesterol, joint and muscular pain or stiffness, and diabetes. It will give you stronger bones and improved balance in the process, as time goes by.

For example, regular brisk walking, which is faster than a stroll, can help:

• Maintain a healthy weight, and losing body  fat

• Prevent or manage various conditions,
including heart disease, stroke, high blood
pressure, cancer and Type 2 diabetes

• Improve cardiovascular fitness

• Strengthen your bones and muscles

• Improve muscle endurance

• Increase energy levels

• Improve your mood, cognition, memory
and sleep

• Improve your balance and coordination

• Strengthen the immune system

• Reduce stress and tension

The faster, farther and more frequently you walk, the greater the benefits. You may start out as an average walker, and then work your way up to walking faster. This can be a great way to get aerobic activity, improve your heart health and increase your endurance while burning calories.

You can also choose brisk walking or leisure walking. 

Here is a workout plan that you can follow to get the much-needed results you desire in seven days:

Work-Out Plan

Monday

45 minutes fast walking + 45 seconds rope skip.

Tuesday

45 minutes walking with light weights. 

Wednesday

Run for 2 kilometres + 45 seconds rope skip.

Thursday

15 minutes walking + rope skip for 45 seconds.

Friday

50 minutes running

Saturday

Skip rope for three rounds of 30 seconds

each Sunday 

Rest

See you soon. You can also join my boot camp just by simply contacting us on our Facebook page @Rudi Louw’s Boot Camp. We focus on physical training, fitness and weight loss. We have a boot camp course designed for cardiovascular and strength training routines through instructor-led exercises.