Back to Week 5

What Reward Do You Seek?

Day 21

What is it that drives you to improve your fitness?  Is it about the exercise, or about the reward? How much does doing things outdoors motivate you?

If you haven’t yet taken your activities out of your home, then it’s time.  If you have gone outside your home… what other locations can you find to engage in physical activity?  A park, neighborhood, beach, shopping mall, cute downtown? 

Whatever it is, begin moving your adventures away from home if you can. Don’t focus on the exercise, but on the joy of moving.

Week 5 Training Plan - Lower 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 Lower / Core

Lower Strength Training Videos

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.
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Week 5: 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.

Twist Jacks

in out squat hop

In-out Squat Hop

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Skaters

Skaters

Hop Squat Crunch

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

Week 5: Strength Lower / Core

  • 1 minute of core work.
  • 3 minutes of lower body activity.
  • 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

Sprinkler Squat

Sprinkler Squat

Squat-Chair

Side Crunch with Chair

Core

Training Block 2

Gorilla Pivots

Traveling Square Lunge

Kicks and Chops

Core

Training Block 3

Gorilla Pivots

Traveling Cossack Lunge

Jiu Jitsu Situp

Core

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

Playlist Name

10 Videos

Stuff

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