30 Day Challenge #2 – Day Twelve


Welcome to Day Twelve and hello to some more exercises. Today we are going to ramp it up. Not too much that you can’t do it, but just enough to ensure that you continue on this fitness road. I want you to try and do these exercises as quickly as you can. Still remember your form, but try and get as many repetitions as possible within the time set.

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:

30 sec – Exercise – Push for as many repetitions as you can within the 30 sec. In subsequent sets, try and remember how many you did before and try as hard as you can to reach that number again; pass it if you can.

30 sec – Active Recovery – Your choice. Run/jog/brisk walk for 30 sec. Prepare yourself mentally for the next set of exercising.

Complete each of these exercises in order. Once completed the last active recovery, rest for 1 min, then repeat a further 4 times.

High Plank Hand Tap – Start in the press up position balancing on your feet. Once in that position, lift your right hand and touch your left hand, return to the start position. Then your left hand to touch your right hand. Repeat for 30 sec.

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 for 30 sec.

Squat Jumps – Stand with your feet around shoulder width apart. Bend the knees, keeping back straight. Bend to a max of 90° then jump up as high as you can. Return to start position. Repeat for 30 sec.

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 for 30 sec.

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 Twelve of this 30 Day Challenge.  That’s 360 min of ‘me time’ that you have now given yourself.

As always, you can dowload this training session here.

As ever, if you have any comments or question regarding this training session or any of the 30 Day Challenge, then please feel free to comment on this post, or email me at head4fitness@yahoo.co.uk

Have a fit and healthy day

Rob 🙂

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