30 Day Challenge #2 – Day Twenty Eight


Welcome to Day Twenty Eight. Today we are back to exercises. You are going to be working for 3 min blocks with 1 min recovery. During the 3 min block, you will be working a ladder system where you increase the number of exercise repetitions by 1 every time. Push hard during the 3 min but remember your exercise form.

Session as:

5 min Warm Up – Prepare your body for exercising. Start of nice and relaxed bringing the pace up towards the end. Make sure you incorporate some body movement such as arm circles, torso twists, leg kicks etc. Try and think back to what you have done before.

20 min Circuit – Set up an area approx 10m in length. Start at one end and complete 5 reps of the exercise. Jog/Run to the other end, then complete 6 reps. Continue running to each end and adding an additional 1 rep until you have completed 3 min. You then have 1 min active recovery. Relax (not too much) and prepare for the next phase. Complete each of the below exercises.


Squats – Legs around shoulder width apart. Bend the legs to around 90 bend. Straighten the legs, pushing through the heels. Keep the back nice and straight. Head up.

Half Sits – Lying on the floor, legs bent, feet flat on the floor. Place your hands on your thighs. Sit up, sliding your hand along your thigh until your palms are over your knees. Return to start position.

Press Ups – In the basic press up position, bend the arms to bring your chest to the ground. Push with your chest to raise the body back up. Try and keep a straight body and engage the core. If you drop to your knees, try and still keep this straight body.

Lunges – From standing step forward with one leg. Bend the knee and lunge forward. Keep your head up and keep your body stable. Return to start and step forward with the other leg. Both legs = one rep.

Superman – Lying on the floor, face down with your arms stretched out in front of you. Raise the arms and legs at the same time, concentrate on contracting your core and lower back muscles.

5 min Cool Down – Return your body to a pre-exercise state. Ensure that you stretch off all the major muscle groups that you have worked today.

 Well done, you have completed Day Twenty Eight of this 30 Day Challenge.  That’s a total so far of 840 min of ‘me time’

Feel free to download the training session here.

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

Have a fit and healthy day

Rob 🙂

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