Creative Walking

Day 22

Talk a walk. Be Creative and add some strength or stretching activities to your walk.

Use stairs, park benches, fences, signs, trees, anything that can be incorporated into your resistance (strength) training.  Have fun with it.

At Jits for Life we hope to help people become more mobile.  Mobility has so many benefits, but for us, mobility means getting out of the chair and participating more in the world around us.  We sincerely hope you’ll take your training outside your home and take opportunities to do things you may have stopped doing. 

Week 5 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 5: Cardio


  • Walk/Hike for 6 minutes per block:  


  • 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.



Hop Squat Crunch

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

Week 5: 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

Bent Over Rows - LIght

Side Crunch with Chair


Training Block 2

Standing Bicep Curls

Chair Dips

Kicks and Chops


Training Block 3

Tricep Pres

Pike Push ups

Jiu Jitsu Situp


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