30 Day Challenge – Day 18


Welcome back and hello Day Eighteen!!!

Today’s ‘me time’ is brought to you by the medium of cardio vascular training! The exercises that you will be doing within today’s challenge are meant to get you breathing a little quicker+ and yes, I am sure that you will feel a little tired, but you can do this. By now, your body will be getting used to exercising, so it is always nice to give it a little shock every now and then, just to let it know who’s boss.

30 Day Challenge – Day Eighteen:

8 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 – Boxing:                  Starting with feet hip-width apart and knees bent, keep the elbows in and extend one arm forward and the other arm back. Hug the arms back in and switch arms—like you’re in the boxing ring!

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.

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

1 min – Jump Squats:                  Perform a normal squat, but immediately jump up, reaching the arms straight overhead. As soon as you land, straight back into the squat.

1 min – Toe Taps:                  Lie on the floor with your legs up in the air. Have your arms outstretched towards your toes. The aim of this exercise is to sit up and try and touch your toes with your fingers. If like me, you have the flexibility of concrete, bend the legs slightly. This is quick exercise, so sitting up and back should be completed at pace.

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

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

8 min Repeat:                  Repeat from boxing through to 2 min jogging.

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.

Congratulation, you have completed day eighteen of the 30 day challenge and your running total of ‘me time’ is now 540 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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