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WEEK 2
1. Walking Lunges — (See the video from Week 1) Use the same parameters as week 1. Perform two sets on two alternate days per week.
2. Extension Step-Ups — Grasp a pair of dumbbells or cans by your sides with palms facing the side of the body. Stand behind a 6- to 12-inch high step or bench (normally used in aerobic step classes) and keep your arms straight. Step onto the middle of the step with your right foot and then lift your left knee high (to hip height). Step down with your left foot, and then repeat on the right side. Perform one set of 15 steps on each leg — two alternate days of the week.
3. Power Walking — Increase the time to 37 minutes and keep the days the same (four days per week).
4. Assess Your Pantry/Refrigerator — Eliminate foods that you tend to binge on and that have empty calories .
WEEK 3
1. Walking Lunges — Perform three sets on two alternate days per week.
2. Extension Step-Ups — Increase to two sets but keep to two alternate days per week.
3. Power Walking — Add a fifth walking day and keep the time the same (37 minutes).
4. Water — Consume 64 or more ounces per day. Think that sounds like a lot? Here are easy ways to get your water.
WEEK 4
1. Squats — (Eliminate the Walking Lunge exercise). Place a broom stick or barbell across the back of your shoulders. Be sure it’s not resting on your neck. Your feet should be shoulders-width apart. Lower the weight, keeping your knees behind the toes at all times. Think of sitting back into a chair and contract the glutes on the lowering phase. Stop when the knees are at a 90-degree angle. Return to the starting position and repeat.
Inhale while lowering the weight, and exhale while returning to the starting position. Do not let the knees ride over your toes (you should be able to see your feet at all times), and don’t arch your back. Perform two sets of 15 reps on two alternate days per week.
Watch the video below for a helpful guide.
2. Extensions Step-Ups — Remain with three sets but add a third day (alternate days of the week).
3. Power Walking — Increase the time to 40 minutes and keep the days the same (five days).
4. Junk Food — Eliminate one junk food item from your diet this week.
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