30 Day Challenge – Day 28


Day 28 !!!!!   Only 2 days left after today. I can’t believe that we have nearly completed the 30 Day Challenge. Same format at day 26, just slightly different exercises. Only 90 min left of the 30 Day Challenge, so lets make the most of it.

30 min Challenge – Day Twenty Eight

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 – Mountain Climbers:                  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 Lunge:                  Stand with the hands on the hips and feet hip-width apart. Step your right leg forward and slowly lower body until left (back) knee is close to or touching the floor and bent at least 90 degrees. Return to the starting position and repeat on the other side. Try stepping back into the lunge for a different variation.

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 eight of the 30 Day Challenge. Many congratulations, that’s a total of 840 min of ‘me time’ that you have given yourself. Way to go you! You’re 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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