Day 13
Working your weak areas will boost your results
Working on our weak areas can be tough. We’re weak so it’s hard. But often these weak muscles have reduced our balance, endurance or ability to engage in fun things.
So… find your weak areas and look in the Activity Map for ways to strengthen those weak areas. You don’t have to follow the weekly training plan. You can substitute any activity you want as long as you stay with the cardio and strength training program. So go, see what might interest you!
You’ll love yourself for it!
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.
