Week 1 and 2

During Week 1 and 2 you will walk outside for one hour five days a week.

Week 3 and 4

You will perform each exercise below five times per side (you can ignore the suggested reps on the page).   There are videos for some of the more difficult moves.

 For example, if the exercise requires you to alternate left and right, then you will do ten total moves.  If the exercise is not alternating, for example, a squat, then you will only do five exercises.

You will then walk for the remaining time for a total time of 1 hour.

Week 5 and 6

Week 7 and 8

Do 15 reps of the Week 3, 4, 5  and 6 exercises and 15 reps of each exercise below.  Walk for the remaining time to equal one hour. 

Week 9 and 10

Increase the reps of all exercises to 20!  Walk for the remaining time up to one hour.

Week 11 and beyond

I recommend maintaining this routine for 6 months to 1 year and then changing it up with new exercises.  This will keep your mind and muscles fresh and ensures you don't overwork and overbulk one set of muscles!