30 Day Challenge – Day 29

day-29

Day 29!!!! One more day and then you have completed the 30 Day Challenge. Bet it seems a lifetime ago since day one and boy haven’t you come far? So, I have left this session to last (almost). It’s a little cheeky, but well within your capabilities. For those that have noticed, my logo is based on the evolution of man. This session is based on the evolution of the ‘burpee’. For those of you not accustomed to a burpee, it is without doubt one of the best all over body exercises that you can do. Anyway, before I get too carried away and waffle on anymore, let’s go!

30 min Challenge – Day Twenty Nine

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 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 – 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 – Squat Thrust:                  Put your hands on the floor, shoulder width apart. Stretch your legs out behind you as if you are about to do a press up. In one movement, bring both legs into a tuck position, bending the knees into the chest. Return to the start position. Repeat.

1 min Burpee:                  One of the most effective full-body exercises around, this one starts out in a low squat position with hands on the floor. Next, kick the feet back to a push-up position, complete one push-up, then immediately return the feet to the squat position. Leap up as high as possible before squatting and moving back into the push-up portion of the show.

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.

12 min Repeats:                  Repeat programme two more times. As you go 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 nine of the 30 Day Challenge. Many congratulations, that’s a total of 870 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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