30 Day Challenge #2 – Day Nineteen


Welcome to Day Nineteen and back to Cardio/Exercise combination. You are going to do the same exercises as Day Fourteen, but you are going to push the exercise numbers up, so you may do less cardio. Therefore, when you do the cardio (run/jog/brisk walk) part of this, I really want you to push hard. When you get to the exercises, no resting, just go straight into the exercises

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 2 rep of the exercise. Then run/jog/brisk walk approx 20m. Then complete 4 reps. Every 20m run you do the exercise and add twos repetitions 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 Nineteen of this 30 Day Challenge.Β  That’s 570 min of ‘me time’.

You can download the training session here.

If you have any questions in regards to this training, please feel free to comment on this post or email at head4fitness@yahoo.co.uk

Have a fit and healthy day

Rob πŸ™‚

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