Back to Week 5

Effective Non-Training

Day 24

The World Health Organization recommends physical activity, not exercise only. Can you train without training?

Dance. It’s fun and it’s cardio. Doing the laundry means you have to lift, carry, or twist. Even grocery shopping can provide you with sufficient activity intensity to be effective. 

Keep the intensity within your capabilities and interests. Make it fun, make it effective. You can have both with non-training training.

So for today, find something that is effective non-training to add to your day.  It’ll be fun.

Week 5 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 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 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

Core

Training Block 2

Standing Bicep Curls

Chair Dips

Kicks and Chops

Core

Training Block 3

Tricep Pres

Pike Push ups

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

More stuff

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