Lose weight - 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 for 20 minutes. 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.

A long session todayWalk for 1 hour and 15 minutes at a moderate pace.Take regular breaks to rehydrate. Tip: take a light water bag so you can rehydrate without stopping or removing your wrist straps.Trail your poles for roughly 10 metres at the beginning.

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 a total of 20 minutes, take a 5-minute break to rehydrate, then repeat once. At the end of your session, take time to stretch 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 significant progress!You will master the techniques perfectly after a few more weeks of training!

Today's session is long. Walk for 1 hour and 30 minutes at a moderate speed, using the right Nordic walking movements. Take a few breaks of up to 5 minutes to get your breath back and rehydrate.Don't forget to stretch properly at the end of your session.

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 walked for over an hour using the right Nordic walking movements!Take a well-deserved rest before next week's session!

Start by walking for 5 minutes to warm up.Then walk for 45 minutes on hilly terrain at a moderate pace. If you cannot find hilly terrain, accelerate for 30 seconds every 10 minutes.After 45 minutes, walk back to your starting point via the easiest route at a moderate pace.

Warm up before your leave.For more advice about Nordic walking with ascents and descents, go to the Tips section of the application.

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 for hilly terrain.

A new longer session this week. You are going to walk for 1 hour and 30 minutes to 45 minutes at a moderate pace. Take regular breaks of up to 5 minutes to 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.

Congratulations for a great session! You have walked for over an hour!Long sessions help to improve your endurance. It's time to stretch and rest.Next week's session is the last in the programme.

During this session, you will walk for 50 minutes on hilly terrain at a moderate pace. If you cannot find hilly terrain, accelerate for 30 seconds every 10 minutes.After 50 minutes, walk back to your starting point via the easiest route at a moderate speed.

Warm up before your leave.For more advice about Nordic walking with ascents and descents, go to the Tips section of the application.

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!

Another long session today!Walk at a moderate speed for 1 hour and 30 minutes to 2 hours using the right Nordic walking movements.Take regular breaks of up to 5 minutes to 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.

Congratulations for a great session! You burn more calories and improve your endurance with these 2 longer sessions on hilly terrain.Keep up the good work - you're heading in the right direction!

During this session, you are going to walk for 50 minutes on hilly terrain at a moderate pace. If you cannot find hilly terrain, accelerate for 30 seconds twice every 10 minutes.After 50 minutes, walk back to your starting point via the easiest route at a moderate speed.

Warm up before your leave.For more advice about Nordic walking with ascents and descents, go to the Tips section of the application.

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!

During today's session, you will walk between 1 hour and 45 minutes and 2 hours and 15 minutes at a moderate pace on flat terrain.Take regular breaks to rehydrate. Don't forget to stretch after your session.

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! You are walking more and more! Are you aware of your improvement? Have a rest, and see you next week for the last session of the programme.

Start this session by walking 10 minutes at an increasing pace, whilst maintaining comfortable breathing. Then walk on hilly terrain for 1 hour at a moderate pace. If you cannot find hilly terrain, accelerate for 30 seconds twice every 10 minutes.Then return to your starting point at a moderate pace.

Warm up before your leave.For more advice about Nordic walking with ascents and descents, go to the Tips section of the application.

Congratulations for a great session! Don't forget to stretch after every session to complete your introduction to Nordic walking in optimal conditions. And check out our advice for improving your technique.

Another long session, and the last one! Well done! Today you are going to walk for between 1 hour and 45 minutes and 2 hours at a moderate pace. Take regular breaks to rehydrate. Tip: carry a light water bag for rehydrating without stopping or removing your wrist straps.

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! The programme is finished! I hope Nordic walking has helped you reach your weight goal!Keep it up with our other programmes!
Feel free to give us your feedback about this programme!