30 Day Challenge – Day 5



Day 5 already! Time flies when you’re having fun.

So, here we are with another 30 min of ‘me time’ improving our health through exercise. Today, be mindful of the success of exercising and ensuring that we keep this success by looking after ourselves for the remaining 1410 min of our day.

So, today’s workout is:

30 min Challenge – Day Five

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 the same exercise as day one. 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 – Oblique Rotation:                  Target those obliques. Lying on your back with your knees bent, core tight and feet flat on the floor. Let your knees fall gradually (control the rate of movement) to the left hand side. You should feel a good stretch. Hold the knees just off the floor for a few seconds. Return to the centre and then drop to the other side. Continue this for the minute.

1 min – Brisk Walk/Jog:                  As previous.

1 min Jump 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 extend with a jump before returning to the standing position. Place your hands where you feel are most comfortable, but try and use them for momentum to gain height when you jump by reaching up high when you jump.

1 min Brisk Walk/Jog:                  As previous.

1 min Plank:                  Lie face down with forearms on the floor and hands clasped. Extend the legs behind the body and rise up on the toes. Keeping the back straight (try and have a straight line from your shoulder, through your hip, to your knees and toes), tighten the core and hold the position for as long as you can. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Press Ups through to Plank.

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 five of the 30 day challenge. The exercises are getting a little bit harder now – we have done the easy stuff and you are now beyond that! Many congratulations, that a total of 150 min of ‘me time’ that you have given yourself. By the way, your body will be loving you for it – it may not feel it at the time, but it will.

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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