Back to Week 2

Revisit Your Whys

Day 9!

Remember your whys today!

Whys that involve your relationships offer big motivational benefits. 

Who motivates you to improve your fitness? Imagine how becoming more fit, more mobile can restore or open new ways in which you may be able to interact with these important people in your life. 

When you find life’s pressure closing in and the challenge of training 5 days a week seems to much to add to your life…remember your important people.  Remember your Whys. 

You are important and you are worth the effort and sacrifice you’re making now. 

Hang in there! 

Week 2 Training Plan - Lower Body

Cardio Base

Cardio Training Videos

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

Lower Strength Training Videos

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 2: Cardio

EITHER

  • Walk/Hike for 6 minutes per block:  

OR

  • 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.

Step Skaters

Step Skaters

Standing Jack

Standing Jack

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Slow Karaoke

Slow Karaoke

Jumping Jack

Jumping Jacks

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Karaoke Fast

Karaoke

Clap Jacks

Clap Jacks

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

Week 2: 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

Abductor Raises Chair

Abductor Raises Chair

Squat w Chair

Squat with Chair

Side Crunch Chair

Core

Training Block 2

Gates and Stretch

Lunge with Chair

Wood Chopper with Weight

Core

Training Block 3

Squat Chops

Sprinkler Squat

Kicks and Chops

Core

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

Playlist Name

10 Videos

Stuff

More stuff

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