Day 4
Wow! 4 Days of progress. Great work!
You’re putting in the time and picking up momentum. It may be tough, but it’s worth it. You’re worth the effort and the ones you love and care about will benefit from your commitment!
I’d like to recommend building on your WHYs today and tomorrow. To help you visualize your WHYs I’d like you to make a Motivation vision board to put pictures to your why’s.
Find 2 or 3 pictures that represent each of your whys and group them in some way that helps you visualize the things that can help motivate you to continue even when you’re tired, it’s cold or wet outside. You’re busy or even when you just don’t feel like it.
Remember, change comes from you. But a neat trick is to share your vision board and what you’re doing with someone (or someone’s) who are important to you. This will add accountability to your program and help you get support from others to help you meet your fitness goals.
You’re doing it. Don’t forget to be proud of what you are accomplishing!
Week 1 Training Plan - Upper Body
Cardio Base
Cardio: 6 minutes total per block, 18 minutes total per day
Choose either: Walk/Hike OR Activity Blocks
Walk/Hike: 6 minutes
- Block 1: Flat surface, comfortable environment. Stop when necessary.
- Block 2: Mix of flat and hilly terrain. Stairs and ramps ok. Stop no more than 1 time for 30 seconds or less.
- Block 3: Incorporate more stairs, hills where possible. Do not stop for full 6 minutes.
Training Blocks: 1 minute per activity using Block Intensity time per block. Repeat 3 times.
Strength Upper
Strenth: 4 minutes per block, 12 minutes total
Activity: 4 minutes exercise total:
- 3 Minutes Lower Body
- 1 Minute Core
- Reps: 3-10 reps each side then repeat until time is met.
