Day 20
You’re heading into a big transition. Only two weeks of training left. Take a moment and reflect on where you’ve come.
As you recover over the next couple of days, be active but don’t push. Go for a casual walk with your dog, or a best friend.
Think about why you started down this path, and don’t forget how far you’ve come. Enjoy your feeling of accomplishment.
Week 4 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.
