Day 8
The Whole Body Works Together
Your body is built of kinetic chains – connected joints, and muscles working together to perform movements.
Think of it as a push-pull system. When we push something we rely on primary muscles to give the force to push. But we also rely on many other muscles to support the body to stabilize it during the push.
As you train today, try to identify how many different areas of your body are in play during a specific activity. Think about what muscles are working together. Which muscles are supporting your movement? Use this insight to focus your training.
Week 2 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:Â 4 minutes per block, 12 minutes total
Activity: 4 minutes exercise total: Â
- 3 Minutes Lower Body
- 1 Minute Core
- Reps: 3-10 reps each side then repeat until time is met.
