Major Milestone Accomplished!

Day 5


1 week – 5 days of physical activity 

This is BIG news. Celebrate.  Smile.  Tell someone.  You’ve made the first big milestone.  1 complete week of purposeful physical activity.

It doesn’t matter how long you worked this week, or hard or difficult your training was.  Showing up and making the effort is what counts!

To wrap up this week finish your Vision board –  if you chose to do it. It not, consider doing it over the next 2 days of rest.  

Oh, that’s right.  Take some time off.  If you already took 1 day off in the past 5 days then take 1 day off. Otherwise take 2 days off.  

During your time off stay active.  You don’t need to go through the training but instead try and get out and do something, anything. Maybe go shopping, or visit family or friends.  Well hit week two once you’ve taken 2 days to rest and restore.

I’m proud of you. But more importantly, be proud of your accomplishment.  See you when we start week 2!

Week 1 Training Plan -Lower Body

Cardio Base

Cardio: 6 minutes total per block, 18 minutes total

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 Lower / Core

Strength :  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 Lower / Core

  • 1 minute of core work.
  • 3 minutes of lower body activity.
  • 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

Butt Kicks Chair

Heal Curls with Chair

P toe Touch Chair

Posterior Toe Touch / Chair

Wood Choppers


Training Block 2

Abductor Raises

Posterior Leg Raises

Drum Majors


Training Block 3

Gates with Stretch

Air Squat-Chair

Crunch Twist


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