Day 1
Today is your first step toward better health.
Congratulations on making the commitment to improve your fitness and mobility by meeting the World Health Organization’s fitness guidelines. It will be tough, but worth it. You are worth the effort. Those you love and care about will also benefit from your commitment!
Today is the starting point. It’s more important that you engage in activity than how long or how difficult the challenges are, or how hard you work and sweat each day.
Things to remember each day:
- You don’t have to complete all three blocks in one 30 minute session. You can do them at different times during the day.
- Feel great! You’ve taken control.
- Feel Proud, you’re one of the few willing to face and commit to a very difficult challenge.
Week 1 Training Plan -Lower Body
Cardio Base
Cardio: 6 minutes total per block, 18 minutes total
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 Lower / Core
Strength : 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.
