One foot In Front of the Other

Day 3

You’re on your way, one foot in front of the other….. starting to build momentum.  

Getting started is the toughest part of a journey. At this point  focus on the next step.  Don’t look at the process or the path ahead.  Instead, focus on the next step, and then the next.   It’s ok to stop and take a breather.  But you have to put one foot in front of the other and continue on to reach your goal.

That’s what I want you to do. Focus not on the path but on the next 6 minutes, the next activity, the next step. 

As you begin your walk or other activity today, start by telling yourself. “I am doing this because I want… and state your “why.

You’ve got this.  Don’t let anything stop you.  One step, then another

You’ll get there!

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.
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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.