30 Minutes Today!

Day 26

Whether in 1-30 minute session, 3-10 minute block sessions throughout the day, or even something like 6-5 minute sessions. Today… YOU CAN DO IT!  30 minutes today.

This is the final week of the program.  Let’s make it 30 minutes, every day of training.  Think about all the different things you’ve learned to do.  Then find times throughout the day to sneak in some training.  What ever you decide,

Find your rhythm. Select your activities and go for it!

Week 6 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 6: 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.

Step Skaters

Step Skaters

Slow Karaoke

Slow Karaoke

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Crunch Twist

in out squat hop

In-out Squat Hop

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.



Plus Jiggy Thang

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

Week 6: 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

Side Crunch


Training Block 2

Bent Over Rows - LIght

Push ups

Reverse Crunch


Training Block 3

Chair Dips

Standing Flys

Mountain Climbers


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