Here is the plan:

  1. Walk at your normal pace for the first 5-10 minutes to warm up your body and joints.

  2. Alternate three times:

  • in a minute: Go as fast as you can, don’t jump for a run.
  • in one minute: walk at a normal pace.
  1. Alternate five times:
  • 15 seconds: Do lunges or squats.
  • 45 seconds: Walk at a normal pace.
  1. Alternate three times:
  • Two minutes: Walk as fast as you can without running.
  • one minute: walk at a normal pace.
  1. Walk at a slow pace to rest for the last five minutes.

After you relax, you can try applying additional weights.

Source: Ferra

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