Day 30
Awesome– 30 days, 6 weeks of working to meet the World Health Organization’s Physical Fitness Guidelines.
So… what’s next?
First, enjoy yourself. Next, stick with it. If you remember on day 15 we talked about 21 days to create a habit. You’ve got 6 weeks under your belt. I hope you feel the urge to make it a habit.
And now… make it a lifestyle. That takes 90 days. It’s called the 21/90 rule. The rule says we need 90 days to change our lifestyle and that’s what I’m hoping for you.
Click on the image to open a Youtube video discussing the 21/90 rule.
Now… go get it. Congratulations!
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.
