Day 2
Today you are on the path to better physical fitness. Congratulations.
The path you take on day 2 should continue to be comfortable, easy, but hopefully interesting and fun.
Today is about reinforcing your reason to be on this path. What do you hope, expect, believe will be the benefit to you as you continue onward.
I like to think of how I feel when I am better able to do things I enjoy in life. Things like going on a walk with my dog, doing things with my kids like playing in the park.
Today I want to encourage you to dream. To find your “WHY.”
To help you with this I have a a short worksheet for you to complete. Click the button and down load the form to get started finding your “WHY.”
- Print and Complete the “Finding My Why” Form. (Click “Find Your Why” button)
- As you begin your walk or other activity today start by telling yourself. “I am doing this because I want…” and state your “WHY.”
Week 1 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.
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
Heal Curls with Chair
Posterior Toe Touch / Chair
Wood Choppers
Core
Training Block 2
Abductor Raises
Posterior Leg Raises
Drum Majors
Core
Training Block 3
Gates with Stretch
Air Squat-Chair
Crunch Twist
Core
Note: Some activity videos may have a moderate and low intensity option shown. Choose either option.
