Congratulations and What's Next?

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!

Play Video

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.