30 Day Challenge – Day 1


Well, here we are, day one!!!

Before you go outside and thrash yourself for the next 30 min, lets remember why we are choosing to undertake this 30 day challenge. It is about changing your lifestyle by incorporating exercise in order to improve your health. It is about having some ‘me time’ that will allow you to start being mindful and look after your body. This challenge isn’t designed to turn you into an International athlete (that’s the 31 day challenge – lol), it’s about introducing you to exercise and learning that exercise is good for you and one of the components to a healthy life. All exercises in this 30 day challenge will be body weight exercises, so there will be no requirement for additional equipment.

This is a time based exercise programme. Where it prescribes a certain exercise, do as many repetitions as you can in the allotted time. Try and push for the whole time period. If you do need to rest whilst in an exercise phase, try to rest for as little time as possible.

Right, that’s enough procrastinating – LET’S GO.

30 min Challenge – Day One

10 min – Brisk Walk/Jog:                   This is your warm up. Try and push so that you are raising your heart rate, but also warming up your major muscle groups. Add in some arm swings, torso twists and upper body movement.

1 min – Press Ups:                  This is a classic exercise. With hands shoulder width apart pivot from your feet (or knees), with a tight core. Bend your elbows until your arms bend 90°, or until your chest reaches the floor, then push back up.

1 min – Brisk Walk/Jog:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise. If you are doing this in your home, then marching/ jogging on the spot is ideal.

1 min – Half Sit Ups:                  Sit on the floor, knees bent, feet on the floor. Lie back, place your hands (palm down) on your thighs. Sit up allowing your palms to slide along your thigh until your palm goes just over your knee, then slowly lower back to the floor. Repeat.

1 min – Brisk Walk/Jog:                  As previous.

1 min Squats:                  Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press through the heels and return to the standing position. Place your hands where you feel are most comfortable.

1 min Brisk Walk/Jog:                  As previous.

1 min Superman:                  Lie face down with arms and legs extended. Keeping the torso as still as possible, simultaneously raise the arms and legs to form a small curve in the body. Wearing the obligatory cape is of course optional!

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Press ups through to Superman.

5 min Brisk Walk/Jog:                  This is your cool down. Take it nice and easy and try and return your body to a relaxed rested state. Now is the time to smile from ear to ear because you have completed day one.

Congratulation, you have completed day one of the 30 day challenge. You have given yourself 30 minutes of ‘me time’, but be mindful of how you use the rest of your day. You still have 1410 minutes of your day left, use them to benefit you in a healthy way. Well done for completing day one, you are now on your way to achieving the unthinkable 🙂

If you are completing this challenge, please feel free to let me know how you are getting on. If you have any questions, again please feel free to contact me, either by commenting, or email me at Head4Fitness@yahoo.co.uk


2 thoughts on “30 Day Challenge – Day 1”

  1. Just completed this workout. It’s great and just at my level. I managed to keep going through the whole thing. Those superman moves are a killer though!
    Looking forward to tomorrow and thanks for the positive comment and following my blog 🙂
    Here’s to us both getting to target!


    1. Well done on completing Day One. Tracee and I are really chuffed that you have decided to undertake the challenge. I will be putting Tracee through her paces later 🙂 I have every faith that you will both reach your goal.
      Thanks again,


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