Options Give you Power!

Day 14

Knowing your options gives your power! 

The Activity List is useful for you to explore different activities that you might find best to help you with weak areas, are more interesting to you, challenge you, or are just fun.  You are free to create your own training program using the Activity List.  Go ahead… click on Activity List link to claim your power!

Activity List

Week 3 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:  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 3: 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.

Slow Karaoke

Slow Karaoke

Clap Jacks

Clap Jacks

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Step Skaters

Step Skaters

Jumping Jack

Jumping Jacks

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Twist Jacks

Jumping Jack

Jumping Jacks

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

Week 3: Strength Upper / Core

  • 1 minute of core work.
  • 3 minutes of upper body activities.
  • 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

wall pushup

Wall Pushup

Bent Over Row

Drum Majors

Core

Training Block 2

Overhead Press

Standing Bicep Curls

Side Crunch

Core

Training Block 3

Tricep Press

Push ups

Plank Ladders

Core

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