Keep fit - 2 sessions/week

Walk for 5 minutes trailing the tips of your walking poles on the ground.At this stage, the handle is between the thumb and index finger. Leave your hand open naturally, not holding the handle.Without stopping, grab the handles and plant the tips in the ground with each arm movement. Continue walking like that and gradually increase the amplitude of your movements. Take a break of up to 5 minutes then repeat once.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos!

Well done for your first session!See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.

Walk for roughly 100 metres trailing the tips of your walking poles on the ground.At this stage, the handle is between the thumb and index finger. Leave your hand open naturally, not holding the handle.Without stopping, grab the handles and plant the tips in the ground with each arm movement. Continue walking like that and gradually increase the amplitude of your movements for 25 minutes. Take a break of up to 3 minutes, rehydrate and repeat once.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos!

Congratulations for a great session! Be sure to rehydrate and stretch sufficiently to be fully recovered before next week's sessions.

Walk dragging your poles on the ground for roughly 100 metres, then holding your poles, plant the tips in the ground with each movement.After 10 minutes, push a little harder on your poles.After a total of 25 minutes, take a 3-minute break to rehydrate, then repeat once.At the end of your session, stretch for 10 minutes and rehydrate.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Great! You have made signficant progress!You will master the techniques perfectly after a few more weeks of training!

Walk for roughly 10 metres trailing the tips of your walking poles on the ground.At this stage, the handle is between the thumb and index finger. Leave your hand open naturally, not holding the handle.Without stopping, grab the handles and plant the tips in the ground with each arm movement. Continue walking like that and gradually increase the amplitude of your movements. After 30 minutes, take a 4-minute break to rehydrate, then repeat once.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Great!You have made significant progress!You will master the techniques perfectly after a few more weeks of training!

Start by walking for roughly 10 metres trailing your walking poles, then walk for 30 minutes with your poles pushing your elbows behind your body. Push on each pole when it hits the ground. Take a 4-minute break, then walk for another 30 minutes.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Well done! See our tip: "Stretching with Nordic walking" for advice about recovering before your next session.Also take a few minutes to learn the Nordic walking technique for ascending and descending. You will need these techniques when the terrain isn't flat.

Walk trailing the tips of your poles on the ground for roughly 10 metres. At this stage the handle is between the thumb and index finger.Leave your hand open naturally, not holding the handle.Without stopping, grab the handles and plant the tips in the ground with each arm movement. Continue walking like that and gradually increase the amplitude of your movements. After 30 minutes, take a 4-minute break to rehydrate, then repeat once.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Congratulations for a great session! You have walked for 1 hour using your arms intensely.It's time to stretch and rest.Next week's session is the last in the programme.

Walk for 25 minutes using the right Nordic walking techniques, pushing on your poles and using larger movements.Breathe out slowly.Take a 5-minute break to rehydrate, then walk for another 25 minutes.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Congratulations for a great session! Don't forget to stretch after every session to complete your introduction to Nordic walking in optimal conditions. I hope you have enjoyed this new outdoor sport which is excellent for staying in shape!

Walk for 1 hour, using increasingly larger movements and pushing your elbows behind your body. Push on your poles and breathe out slowly.

Warm up before you leave to be sure to get the most out of your session.It is important to stretch at the end of each session to optimise recovery and be in great shape for the next session!Go to the Tips section to see our exercise videos.

Congratulations! You have completed the "Fitness 2 sessions/week" programme! I'm sure you're conscious of your improvement!Try other programmes and, with perseverance, you will progress.