Training & Preparation

Week 2 — Build Consistency

Week 1 was about getting started. Week 2 is about proving to yourself that this can become part of normal life. Aim for 105 total walking minutes this week. A simple example: 25 minutes 25 minutes 25 minutes 30 minutes Keep the walks conversational. You should finish feeling like you could have done a little more. Continue the Pioneer 10 twice this week: Chair Sit-to-Stand — 8–12 reps Calf Raises — 10–15 reps Glute Bridge — 8–12 reps Bird Dog — 6 each side Wall Push-Ups — 8–12 reps Balance Hold — 20 seconds each leg If one round now feels easy, try two rounds. If one round is still challenging, stay there. Also begin working toward approximately 1,000 steps per day above your normal baseline. Example: If your normal average is 4,000 steps, work toward roughly 5,000. Week 2 target: 105 walking minutes + 2 Pioneer 10 sessions. You don’t need to train harder. You need to become more consistent.

Week 1 - Just Get Moving

Just Get Moving September is about building the base. This week, the goal is simple: start moving consistently. Aim for 90 total minutes of purposeful walking this week. A simple example: 20 minutes 20 minutes 20 minutes 30 minutes Keep the pace comfortable enough that you can still carry on a conversation. This is not about speed. We are building the habit first. Also begin your Pioneer 10 twice this week: Chair Sit-to-Stand — 8–12 reps Calf Raises — 10–15 reps Glute Bridge — 8–12 reps Bird Dog — 6 each side Wall Push-Ups — 8–12 reps Balance Hold — 20 seconds each leg Start with one round. Use a chair or counter for support whenever needed. This week, also pay attention to your normal daily steps. Don’t chase 10,000. Just learn your baseline. Week 1 target: 90 walking minutes + 2 Pioneer 10 sessions. Progress, not punishment.