Updated: Sep 21, 2022
Ring, ring, it's your notification going off! Girl, it's time for Bikini Bootcamp Walking program! Are you ready to Slim Your Waist?? I'm so excited that we are going to complete this plan together! You are going to accomplish some big goals this week!
Wanna know what they are??
Burn a ton of calories
Relieve stress from your mind and body
Slim Your Waist
You've commented with a big YES to this challenge and you are ready!! I want you to take a moment and stand up, take a big breath and fill your lungs with hands overhead and release with a big sigh!
This is a super easy plan to follow. I want you to feel confident and accomplished every day.
I have no doubt that you can you can easily complete this and come out on the other end stronger than before.
A few things you need to get started-
Tennis shoes
Earbuds
A rocking playlist(I have one right here you can add now-https://www.christinatremblay.com/post/ultimate-gym-playlist-50-songs
Water Bottle
A gorgeous Bombshell Smile!
The Program-
This is interval style so you will be doing some days just walking and some days walking and jogging. On days 6 make sure you are getting in 10,000 steps if you're not walking and on day 7 REST with the fam.
Don't forget to stretch before your walk each day.
WEEK 1
You can use this plan on Treadmill or Outdoors!
Which one will you do?
Day 1.-Walk 15 min on treadmill at 3.5 or outside at steady pace
Day 2.- Walk 20 min. at 3.5
Day 3- Walk 25 min at 3.5
Day 4- Walk 30 min at 3.5
Day 5- Walk 30 min at 3.5
Day 6- Take a break but get 10,000 steps moving around your day.
Day 7-Rest
WEEK 2
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 20 sec, walk 40 seconds
Repeat 5x,
Walk 5 min.
Day 2.- Walk 20 min. at steady pace
Day 3- Walk 5 min at steady pace,
Jog 30 sec, walk 30 seconds
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 30 min at steady pace
Day 6- Walk 5 min at steady pace
Jog 30 sec, walk 30 seconds
Repeat 5x
Walk 10 minutes
Day 6- Take a break but get 10,000 steps moving around your day.
Day 7-Rest
WEEK 3
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 40 sec, walk 40 seconds
Repeat 5x,
Walk 5 min.
Day 2.- Walk 30 min. at steady pace
Day 3- Walk 5 min at steady pace,
Jog 1 minute, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 30 min at steady pace
Day 5-Walk 5 min at steady pace,
Jog 1 minute, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 20 min and complete 10,000 steps for the day
Day 7-Rest
WEEK 4
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 90 sec, walk 60 seconds
Repeat 5x,
Walk 10 min.
Day 2.- Walk 40 min at steady pace
Day 3- Warm up Walk 5 min at steady pace,
Jog 90 sec, walk 60 seconds
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 40 min at steady pace
Day 5-Walk 5 min at steady pace,
Jog 90 seconds, walk 60sec.
Repeat 5x,
Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 20 min and complete 10,000 steps for the day
Day 7-Rest
WEEK 5
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 2 min, walk 1 minute
Repeat 5x,
Walk 10 min.
Day 2.- Walk 20 min at steady pace
Day 3- Warm up Walk 5 min at steady pace,
Jog 2min, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 20 min at steady pace
Day 5-Walk 5 min at steady pace,
Jog 2 minutes, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 30 min and complete 10,000 steps for the day
Day 7-Rest
WEEK 6
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 3 min, walk 2 minute
Repeat 5x,
Walk 10 min.
Day 2.- Walk 20 min at steady pace
Day 3- Warm up Walk 5 min at steady pace,
Jog 3min, walk 2 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 20 min at steady pace
Day 5-Walk 5 min at steady pace,
Jog 3 minutes, walk 2 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 30 min and complete 10,000 steps for the day
Day 7-Rest
WEEK 7
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 4 min, walk 1 minute
Repeat 5x,
Walk 10 min.
Day 2.- Walk 20 min at steady pace
Day 3- Warm up Walk 5 min at steady pace,
Jog 4 min, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 4- Walk 20 min at steady pace
Day 5-Walk 5 min at steady pace,
Jog 4 minutes, walk 1 minute
Repeat 5x,
Walk 10 min. at steady pace
Day 6- Take a walk with your dog or kids for 30 min and complete 10,000 steps for the day
Day 7-Rest
WEEK 8
Day 1.-Walk 5 min on treadmill at 3.5 or outside at steady pace,
Jog 5 min, walk, 1 minute
Repeat 3x,
Cool down 5 min.
Day 2.- Walk 20 min at steady pace
Day 3- Warm up Walk 5 min at steady pace,
Jog 6 min, walk 1 minute
Repeat 2x,
Cool down Walk 8 min
Day 4- Walk 15-20 min at leisure pace
Day 5-Walk 5 min at steady pace,
Jog 10 min.
Cool down Walk 10 min.
Day 6- Take a walk with your dog or kids for 30 min and complete 10,000 steps for the day
Day 7-Rest
YOU DID IT!!!! You completed 8 weeks of walking to jogging!!
How do you feel? Be sure and save this post and comment below what you want to see next!
