Welcome to Day Twenty Three. Today is going to be an overload. You are going to work 4 exercises only. When you complete these exercises, you are going to push yourself, so that you feel that you have really worked the muscle groups but without completely fatiguing them. You will find a space where you have 10-20m area. Mark off two ends. Start at one end, run to the other. Complete 10 reps of the exercise. Then run back and complete 8 reps of the exercise. Continue this until you have completed the following repetitions 10, 8, 6, 4, 2, 1, 2, 3, 4, 5. When you have completed all repetitions, take a water break and then move to the next exercise. Complete all exercises and all repetitions.
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.
Use the following exercises in the main part of the circuit.
Press Ups – Basic press up. Keep your core engaged. Straight body. Drop to knees if required, but remember to have a straight body!
Sit Up – Lie on your back with your legs bent, feet on the floor. Sit up as far as you can; fully if possible.
Lunge – Stand with your feet in a neutral position. Step forward and lunge with one leg. Return to start position and repeat with other leg. Both legs count as 1 rep.
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.
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 Three of this 30 Day Challenge. That’s 690 min of ‘me time’.
You can download the training session here.
If you have any questions please feel free to comment, or email at firstname.lastname@example.org
Have a fit and healthy day