Betty work out 5 days

Before walking:

Side band walk x5mts x 6 sets

Mounster walk x5 mts fwd and 5mts back x 6 sets

Side mounstes walk x5 mts

Day 1

Strength and resistance

Cardio machine x 5min

Mcguill big3 1-1 x 10 secs

Then:

Back squat (tempo 2sec- 2 sec) x16 reps.

Chain it with: lunge push press x16 reps.

Start with 4 sets first week, increase 1 set more every week for 3 weeks.

Then:

Deadlift x10

Chained with:

Chest press with dumbells x12

Bicep curl x12

Start with 4 sets first week, increase 1 set more every week for 3 weeks.

Finisher:

Farmer carries x 15mts

+ bearcrawl x15 mts

+bear leg extensions x15

X4 sets

Cardio 5 min

Day 2 (or walkings days)

Band walks (day 1)

10 min easy pace walk then: 10 min walk : 40 secs @ easy pace (30% of BPM) + 20 secs @50-60%
of BPM, then:
20 more minutes @30% of bpm.

Try to increase the 40/20 secs 1 more min every 2 days, till you reach 40 min.

Finish with: stretch.

World greatest stretch x6 each side

90/90 stretch x12 each side

Quad stretch x4 each side

Day 3 auto carries or TRX or cycling clases.

Insanity type warm up:

30 secs x3 times of:

Jog in place

Jacks

Butt kicks

1,2,3 heisman

Touch the floor

Stretch.

Then:

Squat x45 secs

Wall sit x15 secs

High knees x30 secs

Push ups x30 secs

No rest x4 sets

Then:

Bear push ups

Bear shoulder taps

Floor dips

Crab walk

30 secs each x4 sets rest 30 secs