30 Day Challenge #2 – Day Seventeen

Day 17

Welcome to Day Seventeen. We are going back to exercises today and back to 1 min exercise, 1 min active recovery. As with all exercises, I want you to concentrate on your form. Hopefully you will be able to push out more of the exercises, but don’t sacrifice quality for quantity.

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.


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.

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.

Spans – Lie on your stomach with your arms and legs in a star shape on the floor. Lift your arms and legs, but keep them in a star shape. Concentrate on using your lower back and glute muscles to lift up.

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 all of the above exercises.

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 Seventeen of this 30 Day Challenge.  That’s 510 min of ‘me time’

Feel free to download the training session here.

If you have any questions about any of the training sessions in this 30 Day Challenge, feel free to leave a comment or email at head4fitness@yahoo.co.uk.

Have a fit and healthy day

Rob 🙂

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