Meeting the World Health Organization's Physical Activity Guidelines - 1

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Welcome to Week 2

Let's build your base!

We need to have a physical base that allows us the ability to move how and when we want or need to. 

When I say physical base I’m talking about the integration of core muscles, the lower body, and the upper body muscles.  These work together to give us the strength and coordination to stand and walk.  When developed sufficiently they support us for balance and for strength to pick up, push, or pull things.  We rely on our physical base to do activities of daily living (ADLs ) like shopping, doing laundry, gardening and other routing activities. 

This week we’ll do much the same as we did last week as far as activities. But I’ve added some additions to help strengthen key areas to help you build strength for standing, walking, pushing off the ground etc.  

But… you’re still in the beginning phase. You’re developing a new fitness behavior and I want it to be simple for you.  So, like last week, this week I still want you to go slowly.  Don’t work past a 2 or 3 out of 7 on the Perceived Difficulty Scale.  Slow and steady.

So celebrate this week!  You’re on your way toward improved health and I am excited for the opportunities you find as your fitness improves!  Have a great week!

Coach Don

Video of the Week

This week’s video is about finding time to engage in physical fitness.  In order to build your base and create habits, you must find the time to be active from the beginning of the program.  You can do it.  This video may help you find the time you need.

Play Video

Choose your training day

Daily Training Instructions


  • Start with a 2-3 minute light warmup if you feel like it.  The Block 1  activities are not too intense and you may find them to be good warm up options..
  • Complete the Cardio section followed by the Strength section.  Some people prefer doing strength first and that’s ok if you prefer it that way. 
  • Each Training Block is 10 minutes of activity.
  • The intensity of training increases from Block 1 to Block 3. 
  • Depending on your current fitness level, you may decide to complete a single 10 minute block today Or you may choose to complete  2 or 3 Training Block repetitions for 20 or 30 minutes of total activity.

Manage the Intensity

Breathing:       Monitor your breathing as a means of controlling your effort. 

  • Block 1: No difficulty talking.
  • Block 2: Minimal, but some effort required to talk.
  • Block 3: Can carry conversation with increase in breathing effort. 

 Perceived Difficulty:     

After completing the block, how difficult was it for you on a scale of 1-7. 

  •    1- Not at all hard,     
  • 7-extremely difficult.   

     We’d like to get to a point where you can keep your score between 3-5

Be sure to write your scores down in your training log book.

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