Alicia Erickson

Online Coach to Midlife Women

This is a 6 week progressive overload challenge! It is a 6 day body part split. If you can only do 5 days, make sure you do all 3 lower body days and pick your favorite 2 upper body days!
Week 1-2 Make sure you are choosing a proper weight that make it very difficult to finish the last 2 reps.
Weeks 3-4 Reps increase at the same weight
Week 5-6 Reps decrease and weight increases!

Walking goals are as follows:
Week 1 -2 7k steps a day
Week 3-4 8k steps a day
Week 5 - 9k steps a day
Week 6 - 10k steps a day

Do a half hour walk after your lift in Zone 2!
The rest of the steps just make sure they are done at the end of the day! 
How to figure out your Zone 2: 
https://www.inchcalculator.com/zone-2-heart-rate-calculator/

You can do 1 or 2 quick HIIT workouts at the end of your lift (I like upper body days). 10 minutes tops!!! 15 seconds as hard as you can go, 45 seconds-1 minute rest. Ideas for HIIT: Sled Push/Pull, Assault Bike, Rower, Stairclimber, Walking steep incline.

For nutrition I want you to be eating your ideal body weight (pounds) in protein grams daily. Focus on whole food sources. Protein powder and bars are ok to supplement! Avoid alcohol and refined sugar. 
To figure out a good baseline for your macros here is a free calculator:
https://tdeecalculator.net/

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