30 Day Challenge #2 – Day Nine


Welcome to Day Nine. Today we are going to combine both cardio vascular and muscular endurance training. I want you to find somewhere with around a 20m area that you can use to run. You will be working for 3 min with a 1 min active recovery. Try to complete as many exercises and runs as possible within that 3 min. The 1 min recovery is your choice, run/jog/walk but make sure you keep your body moving.

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: Circuit – Work the below exercises in the following format:

3 min – Exercise – Start off by completing 8 reps of the exercise. Then run/jog/brisk walk approx 20m. Complete another 8 reps of the exercise. Run/jog/brisk walk back to the start. Then start again; 8 reps, run/jog/brisk walk; 8 reps, run/jog/brisk walk. Continue for the 3 min. At 3 min, stop whatever you are doing and move to active recovery.

1 min – Active Recovery – Your choice. Run/jog/brisk walk for 1 min. Prepare yourself mentally for the next set of exercising.

Complete each of these exercises in order for the 3 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.

Half Sits – Lie on your back with your legs bent, feet on the floor. Reach up, touch your knees with the palm of your hand. Return 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.

Star Jumps – Start with legs together, arms by your side. Jump to legs just over shoulder width apart, arms out to the side. Back to start; repeat.

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 Nine of this 30 Day Challenge.  That’s a total so far of 270 min of ‘me time’.  You are now on your way to achieving the unthinkable.

As always, you can download today’s training session here.

If you have any questions/comments about today’s training, or anything regarding the 30 Day Challenge, please feel free to comment on this post, or contact me via email at head4fitness@yahoo.co.uk

Have a fit and healthy day.

Rob 🙂

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