30 Day Challenge – Day 15


Day Fifteen!!! That means only one thing, after today’s 30 min of ‘me time’ you will be exactly half way through this 30 Day Challenge. In celebration, we are going to mix it right up today. After the warm up you are going to work 4 sets of 4 min. This will be broken down as 4 x 30 sec of exercises followed by 2 min of jogging. During the 2 min of jogging, I really want you to push to jog for the whole 2 min. If you have to walk, so be it. After the 4 min set, you will have a 1 min recovery period.

30 Day Challenge – Day Fifteen:

5 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.

30 sec – Press Ups:                  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.

30 sec – Half Sits:                    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.

30 sec – Lunges:                        Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90°. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

30 sec – 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.

2 min – Jogging:                        Try and keep jogging for the 2 min.

1 min Brisk Walk/Jog:           Recovery, so slow it down, but keep moving.

5 min Repeat:                          Repeat the last 4 min set and 1 min recovery period.

30 sec – 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.

30 sec – Flutter Kick:               Start lying on your back with arms at your sides and palms facing down. With legs extended, lift the heels off the floor (about six inches). Make quick, small up-and-down pulses with the legs, while keeping the core engaged. Try to keep kicking throughout.

30 sec – Squat Jumps:             Perform a normal squat, but immediately jump up, reaching the arms straight overhead.

30 sec – Reverse Fly:               Lie on your stomach with your elbows bent to 90°, palms facing the floor. Slowly raise your upper body off the floor and squeeze your arms back, keeping the elbows bent. Pretend that you are trying to squeeze a melon size ball between your shoulder blades. Hold for 1-2 sec before returning to start position. Repeat.

2 min – Jogging:                       Try and keep jogging for the 2 min.

1 min – Brisk Walk/Jog:         Recovery, so slow it down, but keep moving.

5 min Repeat:                         Repeat the last 4 min set and 1 min recovery period.

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.

Congratulation, you have completed day fifteen of the 30 day challenge and your running total of ‘me time’ is now 450 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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