RESISTANCE BAND + WALKING WEEKLY PLAN (TEXT FORMAT)
Goal
Equipment
WEEKLY STRUCTURE
Monday – Upper Body + Walking
Tuesday – Lower Body + Walking
Wednesday – Active Recovery (Walking only)
Thursday – Upper Body + Walking
Friday – Lower Body + Walking
Saturday – Core + Light Walking
Sunday – Full Rest
MONDAY & THURSDAY – UPPER BODY
Workout duration: 40–45 minutes
Exercises:
Sets: 3 | Reps: 10–15
Sets: 3 | Reps: 12–15
Sets: 3 | Reps: 10–12
Sets: 3 | Reps: 15–20
Sets: 3 | Reps: 12–15
Sets: 3 | Reps: 12–15
Rest between sets: 60–75 seconds
Tempo: slow and controlled
Walking: 7,000–8,000 steps
TUESDAY & FRIDAY – LOWER BODY
Workout duration: 35–45 minutes
Exercises:
Sets: 3 | Reps: 12–15
Sets: 3 | Reps: 10–12
Sets: 3 | Reps: 10 per leg
Sets: 3 | Reps: 15
Sets: 3 | Reps: 20
Rest between sets: 60–90 seconds
Walking: 6,000–7,000 steps
(keep steps lower on leg days)
WEDNESDAY – ACTIVE RECOVERY
No resistance training
Optional:
Walking: 8,000–10,000 steps (relaxed pace)
SATURDAY – CORE + LIGHT CARDIO
Core workout duration: 20–25 minutes
Exercises:
Sets: 3 | Reps: 12
Sets: 3 | Reps: 10 per side
Sets: 3 | Hold: 30–45 seconds
Sets: 2 | Reps: 10
Walking: 8,000–10,000 steps (easy)
SUNDAY – FULL REST
Walking: 5,000–6,000 steps
WALKING RULES (VERY IMPORTANT)
PROGRESSION (FOR LIFE)
Every 6–8 weeks, change ONE of the following:
Do NOT constantly change exercises.
KEY PRINCIPLES TO REMEMBER
FINAL NOTE
This plan is:
You don't need a new plan — you need discipline with this one.