Week 1: Day 1
“Habits are the compound interest of self-improvement.”― James Clear, Atomic HabitsTo-Do List & Workouts
-Start the day off with 10 deep breaths
-Create a daily checklist of tasks
-Look in the mirror and thank yourself for something
-Complete your daily goal to assist with habit building
Cardio
20-30 Minute Run, Run/Walk, or Walk
Warmup
5-10 minutes easy paced run or walk
Push
[3 min easy - 2 min push] repeat x2
Push pace could be a run if you’re doing a run/walk, a faster run for a challenge: effort level 7/10, or a faster walk if you’re doing a walk
Cool Down
5-10 min easy-pace run or walk for cool down
Strength
Workout Notes
What is your goal?
If your goal is to become stronger, complete the strength workout prior to the cardio. If your goal is to become a better runner, complete the cardio portion of this workout first.
Don’t feel comfortable running?
Whether you are working to run for longer periods of time or just prefer to walk, these workouts are beneficial for you either way.
When walking, and the schedule calls for a “push pace”, work to bring your heart rate up by walking faster and pumping your arms. I felt it was important to mention this again!
Recommended Equipment
Yoga mat.
A yoga or floor mat is preferable for comfort.
