30 Day Challenge – Day 21


Welcome all to Day Twenty One! Another fantastic day outside, so there are no excuses not to get yourself outside, enjoy the weather and get in 30 min of ‘me time’ whist your at it. Back to some exercises today. Enjoy the moment and the fact that you are looking after your body through the medium of exercise – Let’s go:

30 min Challenge – Day Twenty One

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.

1 min – Star Jumps:                  The star jump is a great classic exercise and really can get your heart rate pumping. Start with your feet together and arms down by your side. Jump and spread your legs whilst simultaneously lifting your arms above your head. As soon as you land, jump back to the start position.

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 – Bicycle:                  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.

1 min – Brisk Walk/Jog:                  As previous.

1 min Squats:                  Stand with feet parallel, or slightly turned out – whatever is comfortable for you. Slowly start to crouch down by bending the hips and knees until the thighs are parallel to the floor. Make sure that the heels do not rise off the floor and your back is straight. Press throught the heels and return to the standing position. Place your hands where you feel are most comfortable.

1 min Brisk Walk/Jog:                  As previous.

1 min Plank:                  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. To make the exercise easier, pivot from your knees rather than your toes – but remember that straight body!

1 min Brisk Walk/Jog:                  As previous.

7 min Repeats:                  Repeat programme from Star Jump through to bridge. On the second Lying Leg Clam, work other side.

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.

Congratulations, you have completed day twenty one of the 30 day challenge. You have given yourself 330 minutes of ‘me time’. Well done you, you are moving even closer 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


5 thoughts on “30 Day Challenge – Day 21”

    1. Many thanks for the comment and I am glad you like it. I hope you enjoy the training. It is all about ‘me time’ and how you can improve your health by treating yourself to 30 min of exercise. Please let me know how you get on 🙂


      1. Am currently building my strength and endurance having newly re-started exercise – I hope to reach a decent level in a couple of more weeks to attempt at least one of your workouts. Will definitely inform you when I do. Thanks plenty.


      2. Congratulations on re-starting your exercise regime. I think this 30 Day challenge would suit you well. It is a progressive challenge that is aimed at psychological as well as physiological gains through exercise. Keep going, stay strong and you will achieve the unthinkable 🙂


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