30 Day Challenge – Day 11

day 11

Day eleven. Well, as we are now well into this training challenge, I thought that I would up the ante a little. We are now going to be working for 2 min before we go into a recovery period rather than after only 1 min as we did in the previous sessions. Don’t be too scared about the difference, you’re 11 days into this challenge and your body needs a little kick to move it on a gear. So, today’s workout is:

30 min Challenge – Day Eleven

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. I would like you to concentrate on ensuring that you jog for as much as you can for the last 2-3 min to really increase your heart rate.

1 min – Press Ups:                  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. If you have been doing these on your knees, try and do a few pivoting from your feet. Push as many reps as you can in the minute.

1 min – Shoulder Bridge:                  Lie on your back with the knees bent and the feet on the floor, hip width apart. Place your arms by your side. Lift your hips up towards the sky, keeping your head, feet, arms and shoulders on the floor. Try and get a straight line from your shoulder, through your hip to your knee. If you want to make this harder, slowly lift one leg and straighten. Hold for up to 5 sec and then return to the start position. 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 Chair Squats:                  Stand with the feet hip-distance apart and squat until the thighs are parallel to the floor. At the same time, lift your arms until they are shoulder heigh and also paralell with the floor. Hold for a count of 3 before returning to the start position. Repeat. Be strict with yourself and make sure that you bend the legs, not your back!

1 min Russian Twist:                  Sit on the floor with knees bent and feet together, lifted a few inches off the floor. With the back at a 45-degree angle from the ground, move the arms from one side to another in a twisting motion. Try and keep the movement nice and slow. Concentrate on using your abdominal muscles.

1 min Brisk Walk/Jog:                  As previous.

6 min Repeats:                  Repeat programme from Press Ups through to 1 min recovery.

1 min – Star Jumps                  OK, lets finish this challenge strong with a min of Star Jumps. 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.

7 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 eleven of the 30 day challenge and your running total of ‘me time’ is now 330 min. Way to go you. Keep this up and you are well on the 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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