30 Day Challenge – Day Two


Hello, and welcome to day 2

Before we start, it is a timely point to remember that this challenge is about incorporating exercise into your life to improve your health. This is 30 min ‘me time’ to allow you to be mindful and look after your body. 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, lets go.

30 min Challenge – Day Two

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 – Boxing:                  Starting with feet hip-width apart and knees slightly bent, keep the elbows tucked into your body. Punch one arm forward (don’t extend too hard and hurt your elbows). Bring the arm back, tucking the elbow back into your body and then extend the other arm. Humming the rocky theme tune is optional!

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 – Flutter Kicks:                  Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up and down pulses with the legs. Concentrate on keeping your core engaged.

1 min – Brisk Walk/Jog:                  As previous.

1 min Mountain Climber:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Repeat.

1 min Brisk Walk/Jog:                  As previous.

1 min Shoulder Series:                  Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms so they form the letter, I , Y, T, W, O. Continue the letter forming for allotted time.   The W is formed by bending the elbows and having your arms out to the sides.

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Boxing through to Shoulder Series.

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 two 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

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