Back to Week 4

Get down - Get Back up Again!

Day 18

Using the floor for work, play, or exercise requires us to comfortably get down on the floor, and then get back up again.

How well can you get down on the floor.  I mean all the way down.

How about getting up?  

Try and make an effort to get down on the floor and back up.  Either as part of your exercise program or for fun, or even yuck – cleaning. 

Week 4 Training Plan - Upper 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 Upper

Upper Strength Training Videos

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 4: 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.

Standing Jack

Standing Jack

Clap Jacks

Clap Jacks

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Step Skaters

Step Skaters

Karaoke Fast

Med/Fast Karaoke

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Twist Jacks

Lateral Lunge Hop

Lateral Lunge Hop

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

Week 4: 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

pushup chair

Chair Pushup

Bicep Curls Seated

Seated Leg Raises

Core

Training Block 2

Bent Over Rows - LIght

Push ups

Side Crunch W/Twist

Core

Training Block 3

Chair Dips

Pike Push ups

Drum Majors

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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