Today is all about correct form. I want you to ensure that when you complete any exercise you keep the form correct all the way through, for the whole time. Try not to get caught up in the ‘how many can I do’ but try and concentrate on ‘how many can I do that are correct’.
5 min Warm Up – As before, this is getting your body ready for exercise. Start off walking and do some basic drills such as arm circles, bicep curls, torso twists etc. Try and jog for the last minute or so to bring your heart rate up.
20 min: Muscular Endurance – Below are 5 exercises. I want you to complete the exercises in the order below working as follows:
1 min – Exercise – Try and exercise for as long as you can within the minute, but concentrate on form. If you have to rest in this minute, so be it, but try and rest for as little time ass possible.
1 min – Walk/Jog – This is a rest from exercising, but the opportunity to keep the heart rate elevated. Whether you walk or jog is up to you, but keep yourself moving.
Continue this routine through the exercises and repeat once more to make the 20 min main part of the 30 min training.
Press Ups – The basic press up. Make sure that you have a strong core and your hips are not too high. If you do this on your knees, still have a straight line you’re your shoulders through to your knees.
Toe Taps – Lie on your back with your legs straight up in the air. Reach up, touch your toes. Return back to the start. Repeat.
Squats – Stand with your feet around shoulder width apart. Bend the knees, keeping back straight. Bend to a max of 90° then stand back up. Repeat.
Superman – Lie on your stomach with your arms forward. Lift up your arms and legs at the same time. Concentrate on using our lower back and glute muscles. Hold for a second and return to start. Repeat.
High Plank Knee/Toe Tap – Start in the press up position with your arms straight. Reach down with one hand and touch either opposite knee or toe. Return to press up position. Repeat.
Repeat all of the above.
5 min: Cool down – Time to relax, put a smile on your face and bring your body back to a normal relaxed state. Concentrate on your breathing, trying to reduce your heart rate as much as possible. Stretch off the major muscle groups that you have used.
Congratulations, you have now completed Day Five of this 30 Day Challenge. That’s 150 min of ‘me time’. As always you can dowload the training session here.
If you have any questions or comments about this challenge, please feel free to contact me by either commenting on this post or email me at email@example.com.
Believe in your abilities and you will achieve the unthinkable.