30 Day Challenge – Day 22

day22

I can’t believe that it’s day 22 already! Only 9 days of the challenge left so we need to make the most of the ‘me time’ left within this challenge. Day 22 is going to be a little different again.   When you complete the 1 min of training, but I want you to break it down as follows:

15 sec exercise; 5 sec recovery.   You will do this 3 times to make the minute. When you exercise, I want you to push yourself and perform as many exercises as you can within the 15 sec. This will be hard physically and mentally, but stick with it, push your body and let it know who’s boss!

30 min Challenge – Day Twenty Two

6 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. Try and jog for the last 2 min.

1 min – Press Ups:                  With 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.

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:                  This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.

1 min Jump 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 through the heels, and extend with a jump before returning to the standing position. Place your hands where you feel are most comfortable, but try and use them for momentum to gain height when you jump by reaching up high when you jump.

1 min Half Sits:                  Lie on your back with your legs bent, feet flat on the floor. Place the palm of your hand flat on your thigh. Sit up, sliding your palm along your thigh until the heel of your hand is level with your knees. Sit back under control. Repeat.

1 min Brisk Walk/Jog:                  As previous.

12 min Repeats:                  Repeat programme all the way through twice more. As you go to the second and third sets, you will start to fatigue. This is where you push that body. This is where you begin to achieve the unthinkable.   You can do it.

6 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 twenty two of the 30 day challenge. Many congratulations, that’s a total of 660 min of ‘me time’ that you have given yourself. By the way, your body will be loving you for it and you are well on your 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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