30 Day Challenge – Day 12


Welcome to Day Twelve

Hope that yesterday was not too much of a shock to the system. I know that you are well in the zone now, so I am sure that you took it in your stride and smashed it. So, here we are with day twelve with the same training principle as yesterday. Have fun out there!

30 min Challenge – Day Twelve

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 – Mountain Climber:                  Starting on your hands and knees, bring the left foot forward directly under the chest while straightening the right leg. Keeping the hands on the ground and core tight, jump and switch legs. The left leg should now be extended behind the body with the right knee forward. Next up? Everest.

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:                  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 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 Shoulder Series:                  Lie down on your stomach with arms extended overhead and palms facing each other. Move the arms into each letter formation I, Y, T, W, O. Continue for allotted time.

1 min Brisk Walk/Jog:                  As previous.

6 min Repeats:                  Repeat programme from Mountain Climber through to 1 min recovery.

1 min Plank:                  Finish of with the plank challenge. How long can you hold the plank for? The whole minute? Lets see……..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.

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 twelve of the 30 day challenge and your running total of ‘me time’ is now 360 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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