30 Day Challenge – Day 4


Welcome all to Day Four.

By now, I hope that you’re getting into the swing of 30 min of ’me time’ every day. If you are about to undertake day four, fantastic, if you have only just noticed this training challenge, welcome aboard and get ready to give yourself some love through the medium of exercise.

So, today’s workout is:

30 min Challenge – Day Four

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 – Star Jumps:                  The star jump is a great classic exercise and really can get your heart rate pumping. Start with your feet together and arms down by your side. Jump and spread your legs whilst simultaneously lifting your arms above your head. As soon as you land, jump back to the start position.

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 – Bicycle:                  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 Lying Leg Clam:                  Lie on your side with your knees bent at 90 degrees and heels touching each other. Open your knees by flexing your glutes and hold the position. Slowly return to the starting position.

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Star Jump through to Lying Leg Clam. On the second Lying Leg Clam, work other side.

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 four 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. If you have completed every day, you have given a total of 120 min of exercise love so far. Well done you.

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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