Welcome back and say hello to my little friend – Day 26. Today I am giving you, what I believe are 4 of the best non-equipment body weight exercises. These are multi-functional exercises, that will work more than one area of the body. I want you to do all 4 exercises in a row today, therefore you will be doing 4 min of work followed by 1 min of recovery. I appreciate that as the session goes on, you will be getting more and more fatigued, but as before, I want you to let your body know who’s the boss here. Push through this, I know you can do it.
30 min Challenge – Day Twenty Six
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. 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 – 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.
1 min – Bear Crawl: Starting on the hands and knees, rise up onto the toes, tighten the core, and slowly reach forward with the right arm and right knee, followed by the left side. Continue to walk (or should I say bear crawl) forward.
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: This is your recovery period. This is just to keep your body ticking over and preparing you for the next round of exercise.
15 min – Repeats: Repeat programme all the way through three more times. 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.
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 twenty six of the 30 day challenge. Many congratulations, that’s a total of 780 min of ‘me time’ that you have given yourself. Way to go you! You’ree 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