Walking Group Routine

 

Warm up

• Frequency: once at the beginning
• Intensity: low to moderate
• Time: 5-7 minutes
• Type: calisthenics
• butt kicks, high knees, toe touches, side stepping, skipping and lunges
• Distance: 20-30 feet

 

Walk and/or jogging

• Frequency: once per activity session
• Intensity: low to moderate
• Time: 14 - 20 minutes
• Type: casual walking/interval walking/jogging

 

Exercise

• Frequency: once per activity session
• Intensity: moderate
• Time: 10 minutes
• Type: bodyweight exercises: lunges and squats
• 1 = 3 x lunges (right and left leg), 1 x squats
• 2 = 6 x lunges (right and left leg), 2 x squats (hold for ten seconds at each even number squat and a vertical jump)
• 3 = 9 x lunges (right and left leg), 3 x squats (hold for ten seconds at each even number squat and a vertical jump)
• 4 = 12 x lunges (right and left leg), 4 x squats (hold for ten seconds at each even number squat and a vertical jump)

 

Cool-down

• Frequency: once at the end of activity session
• Intensity: low
• Time: 7 - 9 minutes
• Type: Static stretching (hold each stretch for 15 seconds)

 

Total time: 34 - 46 minutes