6 week running program
Lose weight with this 6-week training program for beginners.
Haven't run since you were 10? No sweat. This plan, designed by fitness guru Amy Dixon, will help you build from a walk to a run. By the end, you'll be able to run 30 minutes without stopping and you'll be showing off a rock hard body under your running shorts.
Do all walking and running at an intensity level that feels challenging but comfortable. Feel free to switch the rest day, but make sure you do one day of rest each week.
And don't forget to stretch after each workout.
TOTAL BODY WORKOUT
Tone Zone Strength Training Program.
For a head-to-toe firm body, do these moves twice a week. Opt for weights at which you can barely eke out the last rep of your final set with perfect form.
ROTATIONAL LUNGE & SHOULDER PRESS - Works: shoulders and entire lower body.
Grab a pair of 3 to 6kg dumbbells and stand with feet together and arms at your sides.
Take a giant step back with your right leg, landing with toes turned out. Sink into a lunge until left thigh is parallel to floor, then lower the dumbbells and your torso until the weights are on either side of your left ankle.
Straighten left leg without locking your knee and stand up, bringing your right leg forward so your legs are together. At the same time, press the dumbbells overhead with your palms facing each other. That's one rep. Do 12 to 15 reps, then repeat on other side. That's one set. Do 2 sets, resting for 30 seconds between set.
PLANK WITH FRONT RAISE - Works: shoulders and core.
Grab a pair of 2 to 4kg dumbbells and get in plank position with your hands on the weights directly below your shoulders and your palms facing each other.
Brace your abs and, keeping your left arm straight, raise it in front of you to shoulder...