30 Day Challenge – Day 16

Day 16

Welcome to Day Sixteen. Today I want to introduce you to a bunch of fives. We are working everything around 5 min. When you complete an exercise, you are going to complete 5 sets of it within the 5 min with either a brisk walk or jog between sets. So this is how it works. You will complete 5 sets of each exercise in the 5 min. You choose the exercise number, but you are not allowed to do any less than 5. Try and push yourself with each exercise, but remember that you need to give yourself a little walk/jog break in between each set and remember that you need to complete 5 sets of each exercise within the time. So, lets go!

30 Day Challenge – Day Sixteen:

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 min to really increase your heart rate.

5 min – 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.

5 min – Sit Ups:                        Sit on the floor, knees bent, feet on the floor. Lie back, place your hands by your temples. Sit all the way up, concentrating on using your core muscles to sit up. Try not to flick your hips to generate the movement.

5 min Squats:                            Stand with the hands on the hips and feet hip-width apart. Bend your legs until your thighs are parallel with the floor. Keep your back nice and straight.

5 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

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 sixteen of the 30 day challenge and your running total of ‘me time’ is now 480 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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