Day 11
Small, consistent movement can create amazing results.
Habits can be very helpful. Something we do things automatically, without much thought. If we can make routine daily fitness activities a habit we’ll look forward to training.
In the book, Atomic Habits, the author shows that a habit can be gained through repetition of many small things. That it doesn’t take large, difficult activities to create a habit. That is the focus of this program. Taking small actions throughout the day to meet the WHO guidelines.
So, keep your reward for training — your WHYs— at the top of your mind and stick with a routine of engaging in small physical activities. When it gets tough, remember; small changes can lead to the rewards you want!
From the book: Atomic Habits, James Clear, 2018 
Week 3 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.
