I cannot believe that it’s day fourteen already! Time passes by too quickly. That’s why we have to embrace the time we have and ensure that we spend some of it on ourselves. So today it’s another 30 min of ‘me time’ through the medium of exercise. All of the main exercises today have not been done before within the 30 Day Challenge. I know that you are strong enough to do them, which is why I have given them to you today. Push hard and enjoy your ‘me time’.
30 Day Challenge – Day Fourteen:
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 – Bear Crawl: Embrace that inner grizzly. Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward. Roaring is optional on this one!
1 min – Single Leg Press: Lie on your back with the knees bent and feet on the floor. Tighten the abs and raise the right leg, with the knee and hip bent at a 90-degree angle. Push the right hand on top of the lifted knee, using the core to create pressure between the hand and knee. Hold for five counts, and then lower back down to repeat with the left hand and knee.
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 – Single Leg Deadlift: Start in a standing position with the feet together. Lift the right leg slightly, and lower the arms and torso while raising the right leg behind the body. Keep the left knee slightly bent and reach the arms as close to the floor as possible. Raise the torso while lowering the right leg. Switch legs.
1 min – Donkey Kick: It’s time to embrace that wild side. Start in a push-up position, with the legs together. Tighten the core and kick both legs into the air with knees bent, reaching the feet back toward the glutes. Just try to land gently when reversing back to the starting position.
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 fourteen of the 30 day challenge and your running total of ‘me time’ is now 420 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