30 Day Challenge – Day Eight

Day Eight

Welcome back and welcome to day eight.

Remember this one? You should do, it’s the same as day one. Reason behind this is that I want you to compare how you get on today with how you got on with day one. Hopefully by now, you will be getting used to exercising and you should find that you are getting fitter. You should start to feel stronger both physically and mentally. So, come on lets go:

30 min Challenge – Day Eight

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 eight of the 30 day challenge. You have given yourself 240 minutes of ‘me time’. Remember to be wise with your remaining 1410 min of your day. Be beautiful to yourself and treat your body well. Well done for completing day eight. You are now well 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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