30 Day Challenge #2 – Day Twenty One


Welcome to Day Twenty One. Today we are back to exercising and I now want you to concentrate on your form. You are going to be working 1 min exercise; 1 min recovery. When you exercise, it is all about form, form, form. If your form starts to falter, then you need to rest, even if it’s during your training time. Unlike anything before, you will be working the same exercise twice. That means 1 min exercise, 1 min recovery; 1 min same exercise; 1 min recovery. Then you will move to the next exercise. You will definitely start to get fatigued, but stick with it and remember – FORM ALL THE WAY TODAY!

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:

1 min – Exercise – FORM, FORM, FORM.

1 min – Active Recovery – Your choice. Run/jog/brisk walk for 1 min

Complete each of these exercises twice before moving to the next exercise.

Press Ups – Basic press up. Keep your core engaged. Straight body. Drop to knees if required, but remember to have a straight body!

Half Sit Up – Lie on your back with your legs bent, feet on the floor. Sit up until you can touch your knee with your hand. Make sure that your hand touches your knee every time.

Squats – Stand with your feet in a neutral position. Squat down to a 90 angle in your leg. Stand back up, pushing through your heels. Do not lean forward too much. This is about using your legs, not strengthening your lower back.

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. Knees up nice and high.

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 Twenty One of this 30 Day Challenge.  That’s 630 min of ‘me time’.

As always, you can download the training session here.

If you have any questions or comments, 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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