Day 30 ~ 31 Day Challenge

Today and tomorrow to go! So let's do a countdown workout.

4 ~ 3 ~ 2 ~ 1!

• Cardio for 4 minutes
  • Your choice - just keep moving and keep your heart rate up for 4 minutes.
• Strength for 3 minutes
  • Your choice - eg. squats, lunges, bicep curls, shoulder press, pushups, rows.
• Core for 2 minutes
  • Your choice - eg. any version of a plank, v-hold, v-hold with bicycle kicks.
• Relaxation for 1 minute
  • Lying down, eyes closed, deep breathing, arms and legs outstretched and relaxed.
• Repeat x 3

Have a great day!

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 29 ~ 31 Day Challenge

On the downhill slope now! You're almost there!

• Warm up
• 60 seconds x Squat hold
• 30 seconds x Fast feet
• 12 x inchworm pushups
• 30 seconds x Fast feet
• 24 x Side to side jumps (feet together)
• 20 x mountain climbers (each leg)
• Repeat x 3

Have a great day!

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 28 ~ 31 Day Challenge

Sunday! The day of rest for some, but for you, here's a program to challenge you today!

• Warm up

• 20 x skiers (each leg)
• 30 second plank
• 20 x skiers (each leg)
• 30 second left side plank
• 20 x skiers (each leg)
• 30 second plank
• 20 x skiers (each leg)
• 30 second right side plank
• Repeat x 4

Have a great day!

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 27 ~ 31 Day Challenge

It's the weekend again, so it's your day to just get out and do something active. Post to this status on Facebook and tell me your plans.

Enjoy yourself.

Enjoy your day.

Enjoy time with family and friends.

Just get out and DO something!

Have a great one!

.

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 26 ~ 31 Day Challenge

• Warm up
• 10 x wide leg squats (plie squat)
• 9 x renegade rows (each side)
• 8 x front lunges (each leg)
• 7 x pushups
• 60 seconds plank
• 5 x tuck jumps
• 4 x spidermans (each side)
• 30 seconds side plank (each side)
• 2 minute wall sit (squat hold - 90 degree knee angle)
• 1 minute skipping
• Repeat x 3

Remember if you have knee, hip or other joint issues, do low impact versions or contact me for alternatives.

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 25 ~ 31 Day Challenge

• Warm up
• 20 x push ups
• 40 x squats
• 60 x mountain climbers (each leg)
• 80 x high knees
• 100 x star jumps
• Repeat x 3

Remember if you have knee, hip or other joint issues, do low impact versions or contact me for alternatives.

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 24 ~ 31 Day Challenge

RELAX!

Yes, that's all you need to do today. Have a day of rest. Take some time out for yourself, do something nice for yourself. Sit with your eyes closed and just breathe for a while. Clear your mind and concentrate on relaxing all your muscles, including those in your face, hands and feet.

Take at least 10 to 15 minutes simply to be kind to yourself.

Enjoy!

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 23 ~ 31 Day Challenge

On the downhill slope now, guys! Woohoo!

• 1 minute x jogging on the spot (or marching – low impact)
• 12 x bicep curls into a shoulder press (weights required – or grab some heavy cans out of the pantry!)
• 1 minute x jogging on the spot (or marching – low impact)
• 12 x renegade rows
• 1 minute jogging on the spot (or marching – low impact)
• 12 x crossover spidermans (6 each side – opposite knee to elbow)
• Repeat x 4

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

Remember to work within your limits. If you have knee or hip issues, do low impact versions of each exercise or contact me for alternatives.

You have all day!

Day 22 ~ 31 Day Challenge

Happy Monday!

• 30 seconds jog on the spot
• 30 seconds high knees
• 30 seconds fast feet
• 30 seconds star jumps
• 30 seconds skiers (scissor legs)
• 10 x tuck jumps
• Repeat x 5

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

Remember to work within your limits. If you have knee or hip issues, do low impact versions of each exercise or contact me for alternatives.

You have all day!

Day 21 ~ 31 Day Challenge

Enjoy your Sunday, everyone!

• 50 x inchworm pushups
• 50 x mountain climbers (each leg)
• Challenge yourself - dive bomber pushups. Can you do them?

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

You have all day!

Day 20 ~ 31 Day Challenge

It’s the weekend again, and there is plenty to do, so get moving! Saturdays are for getting out, having fun and doing things you don't get a chance to during the week. Get out there!

• Go for a run.
• Do a hike.
• Go swimming.
• Rollerblade? Skate rink?
• Take the kids to the local park and simply play!
• Find some stairs and climb up and down 30 times.
• Go for a bike ride. Hire one if you don’t have one.
• Play a game of tennis.
• Squash, anyone? (as opposed to ‘squash anyone’…it’s all in the punctuation!)
• Stroll along a river.
• Play golf – without the buggy!
• Climb a tree!

You have all day!

Day 19 ~ 31 Day Challenge

• 20 seal jacks (arms clap to front rather than above)
• 20 mountain climbers (each leg)
• 10 pushups
• 20 seal jacks
• 15 squats
• 1 minute plank
• 1 minute jog on the spot
• Repeat at least 4 times throughout the day.

That is all.
Check out 5 Minute Fitness on YouTube for exercise demonstrations.

All at once, or throughout the day.

You have all day!

Day 18 ~ 31 Day Challenge

• Hold a plank as long as you can.
  • try not to look at a clock while you're doing this, as it makes it harder!
  • only look at the clock when you can hold it no longer
• Repeat at least 5 times throughout the day, work out the average time and let me know!

That is all.

Hint: Use commercial breaks during tv shows to practice your planks. Make your goal to hold your plank for the entire commercial break!

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

All at once, or throughout the day.

You have all day!

Day 17 ~ 31 Day Challenge

• Prone Supermans
• alternating arms and legs - 50 each side.

That is all.

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

All at once, or throughout the day.

You have all day!

Day 16 ~ 31 Day Challenge

• Prisoner reverse lunges
• 40 x each leg

Drop to your knees carefully! Don't let yourself simply fall. Make sure each movement is controlled.

If you have knee issues that will prevent you doing this exercise, do 200 bicycle kicks instead.

Work within your own limitations and listen to your body.

That is all.

Check out 5 Minute Fitness on YouTube for exercise demonstrations.

All at once, or throughout the day.

You have all day!