30 Day Challenge – Day Nine


Welcome all to day nine of the 30 Day Challenge.

The weekend is upon us, and with everything else that goes on during these two days, we still need to remember the ‘me time’. Hopefully by now, you are getting used to the 30 min of training and I hope that it is not as daunting as day one! With out further ado, I will pass you over to the day nine challenge

30 min Challenge – Day Nine

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 – Prone Walk:                  Hopefully, your upper body is a little stronger, so we will try the prone walk. Beginning on all fours with the core engaged, slowly walk your hands forward staying on the toes but not moving them forward (stay on your knees if you can’t stay on toes). Next, gradually walk the hands backwards to the starting position, maintain stability and balance. Repeat.

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 – Dynamic Plank:                  Starting in a standard plank position, raise your hips as high as they can go (ie – push your backside towards the sky!), then lower them back down. Continue this movement for as long as possible. Make sure the back stays straight and the hips don’t droop..

1 min – Brisk Walk/Jog:                  As previous.

1 min Lunge:                  Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower your body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Repeat.

1 min Brisk Walk/Jog:                  As previous.

1 min Arm Circles:                  Stand with arms extended straight out to the side of your body around shoulder height. Slowly make little clockwise circles for 30 sec. Then reverse the movement, going anti-clockwise. Sounds easy!

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Prone Walk to Arm Circles.

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 nine of the 30 day challenge. You have given yourself 270 minutes of ‘me time’ throughout this challenge – way to go you. 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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