30 Day Challenge #2 – Day Seven

Day Seven

Here we are, Day Seven and back to some exercises.  We are going to use the same process as Day Five, but try and push a little harder on the exercises but remember to maintain your form.  Hopefully you will find the exercises a little easier than before.

Session as:

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 – Work the below exercises in the following format:

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.

Complete 2 sets of these exercises to form the 20 min set.

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 and 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.

Well done, you have completed Day Seven of this 30 Day Challenge.  You have now reached 210 min of ‘me time’.

As always, you can download the training session here.

If you have any questions or comments regarding this 30 Day Challenge, please feel free to comment on this post or email me at head4fitness@yahoo.co.uk.

You are now well on your way to achieving the unthinkable 🙂

Have a healthy day.

Rob 🙂

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