Day 7
Balance relies on a solid base. Every movement calls on a combination of muscles and structures in our bodies. Some of these create a solid base to support the movement and others are directly responsible for the movement.
For instance, bending down to pick up a bag of groceries calls on your legs, back, and even neck muscles to keep from falling over from the weight of the bag. Then another set of muscles actually moves the bag.
As you work your lower body and core today, see if any areas seem weaker than others. Try and maximize the time and effort you put toward activities that work these areas to help you create a stronger base and better foundation to maintain your balance.
Week 2 Training Plan - Lower 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 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.
