Day 5
YOU DID IT!
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.
