Welcome to Day Fifteen and like Day Fourteen we are going to combining cardio and exercises. Again, I want you to find somewhere that you can run for around 20m. You will be exercising for 3 min with a 1 min active recovery. Try and push as hard as you can on the exercises, and aim for as many quality repetitions as you can. The 1 min recovery is your choice, run/jog/walk but make sure you keep your body moving.
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 1 rep of the exercise. Then run/jog/brisk walk approx 20m. Then complete 2 reps. Every 20m run you do the exercise and add one repetition to each exercise. Continue for 3 min. At 3 min, stop what 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 – Basic press up. On the knees if required. Try and start pivoting on your feet, even if it only for a few reps.
Twist Sit Up – Lie on your back with your legs bent, feet on the floor. Sit up and twist to one side. Return to start; sit up and twist to other side. Both sides equal 1 rep.
Squat Jumps – Stand with your feet in a neutral position. Squat down to a 90 angle in your leg. Jump up as high as you can.
Spans – Lying on the floor face down. Arms and legs outstretched in a star position. Lift up arms and legs, but keep them in the star position. Hold for a sec and then return to start position.
Mountain Climber – Start in the press up position. Bend left leg and bring knee up towards the elbow on same side. Right leg is outstretched. Then bend right leg and bring knee to right elbow, left leg is then outstretched.
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 Fifteen of this 30 Day Challenge, that’s 450 min of ‘me time’. More importantly, you are half way through this Challenge – Take a bow 🙂
You can download this session here.
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Have a fit and healthy day