30 Day Challenge – Day 19

day19

Firstly, my apologies for the delay in this post – technology failure at work meant that I could not use the internet – Sorry.

Today is a core muscle overload. You will be working a pyramid set, working for 30, 45 and 60 seconds. So, lets go:

30 Day Challenge – Day Nineteen:

2 min – Core Work:               You will do 30 sec of each of the following exercises, one after the other. Exercises are:       Half Sits; Dorsal Raise; Flutter Kicks; Superman

1 min – Rest:                            Rest period. Keep your body moving.

6 min – Repeats:                     Repeat the a further 2 times

3 min 30 sec – Core Work:   You will do 45 sec of each of the following exercises,one after the other. Exercises are:         Toe Taps; Shoulder Series; Scissors; Alt Arm/Legs

1 min – Rest:                               Rest period. Keep your body moving.

10 min – Repeats:                    Repeat a further 2 times.

4 min – Core Work:                  You will do 60 sec of each of the following exercises, one after the other. Exercises are: Plank; Left Side Plank; Hip Bridge; Right Side Plank

1 min – Rest:                                Rest period. Keep your body moving.

1 min 30 sec: Cool Down         Relax and cool down.

Exercises that we have not done yet:

Scissors:                  Lie on your back with your hands by your sides or beneath your bottom. Cross over your feet whilst keeping your legs as straight as possible.

Alt Arm/Legs:        Lie on your front. Raise right leg/left arm, hold for a couple of seconds, then raise opposite arm/leg.

Side Plank:              Roll onto your side and come up on one foot and elbow. Make sure the hips are lifted and the core is engaged, and hang tight for 60 seconds. If you need to rest, rest for as short time as needed and then go back to it.

Hip Bridge:              Lie on your back with the knees bent and feet hip-width apart. Place arms at your side and lift up the spine and hips. Only the head, feet, arms, and shoulders should be on the ground.

Congratulations, you have completed day nineteen of the 30 day challenge and your running total of ‘me time’ is now 570 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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