The First Step!

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.
Print Friendly, PDF & EmailPrintFriendly

Week 1: 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.

clap jacks step

Step Clap Jacks

Standing Jack

Standing Jack

Training Block 2

50/10 – 3 sets per activity

50 seconds work, 10 seconds rest.

Clap Jacks

Clap Jacks

Jumping Jack

Slow Karaoke

Training Block 3

50/10 – 3 Sets per activity

50 seconds work, 10 seconds rest.

Jumping Jack


Clap Jacks

Clap Jacks

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

Week 1: Strength Lower / Core

  • 1 minute of core work.
  • 3 minutes of lower body activity.
  • 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

Butt Kicks Chair

Heal Curls with Chair

P toe Touch Chair

Posterior Toe Touch / Chair

Wood Choppers


Training Block 2

Abductor Raises

Posterior Leg Raises

Drum Majors


Training Block 3

Gates with Stretch

Air Squat-Chair

Crunch Twist


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