Drive Your Momentum

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.
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Week 1: Cardio


  • Walk/Hike for 6 minutes per block:  


  • Train in Training block for 6 minutes.
  • Work based on block intensity work/rest seconds. e.g.  45/15,  50/10,  60/0
  • Repeat activities for a total of 6 minutes per block.
  • Activities can change per set. e.g standing jacks followed by toe touch. 
  • Intensity varies by block. Watch week 1 cardio block videos for examples. 
Walk or Hike

Walk / Hike 6 minutes

Block 1- Casual/ Flat Terrain

Block 2 - Flat / Gentle Rolling Terrain

Block 3 - Some steps/elevation

Training Blocks

Training Block 1

45/15 – 3 Sets per activity

45 seconds work, 15 seconds rest.

clap jacks step

Step Clap Jacks

Standing Jack

Standing Jack

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Clap Jacks

Clap Jacks

Jumping Jack

Slow Karaoke

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Jumping Jack


Clap Jacks

Clap Jacks

Note: Some activity videos may have a moderate and low intensity option shown. Choose either option.

Week 1: Strength Upper / Core

  • 1 minute of core work.
  • 3 minutes of upper body activities.
  • 1  minute 15 seconds per activity followed by 15 second rest. Repeat once.
  • You can mix activities from different blocks if you prefer.

Training Block 1

wall pushup

Wall Pushup

bicep curls seated

Seated Bicep Curls

Wood Choppers


Training Block 2

Chair Pushup

Standing Bicep Curls

Drum Majors


Training Block 3

Push Ups

Bicep Curls with Band

Crunch Twist


Note: Some activity videos may have a moderate and low intensity option shown. Choose either option.