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!

Day 15 ~ 31 Day Challenge

• 10 mountain climbers (each leg)
• 1 push up
• 10 mountain climbers (each leg)
• 2 push ups
• 10 mountain climbers (each leg)
• 3 push ups
• Work your way all the way up to 10 push ups.

If you have knee or hip issues, step your legs in and out and do low impact mountain climbers, rather than 'bouncing'.
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!

Day 14 ~ 31 Day Challenge

4 - 3 - 2 - 1!

• 4 minutes of strength
  • 1 minute inchworm pushups
  • 1 minute mountain climbers
  • 1 minute alternating side lunges
  • 1 minute renegade rows
• 3 minutes of cardio (yes, swapping 4 and 3)
  • 30 seconds fast feet
  • 30 seconds skipping
  • 3 times each
• 2 minutes of core work
  • 30 second regular plank
  • 30 second right side plank
  • 30 second regular plank
  • 30 second left side plank
• 1 minute breathing and relaxation
  • lie on your back, eyes closed, arms and legs straight and by your side, slow breathing.
• Repeat at least 3 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 13 ~ 31 Day Challenge

Lucky 13! I think it's lucky, anyway!

It's the weekend, and there is plenty to do, so get moving!

• 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! 😉

Day 12 ~ 31 Day Challenge

• 100 jumping jacks (sub: side steps)
• 30 side toe taps (side crunches)
• 20 squats
• 20 wall pushups
• 30 Russian twists
• 30 seconds side plank (each side)
• 10 jumping lunges (sub: regular lunges)
• 40 high knees (sub: marching)
• 20 seconds fast feet (sub: fast march)
• Repeat x 3

If you have knee, hip or other issues, please do a low impact version of the exercise, or a substitute as specified or choose another exercise.

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 11 ~ 31 Day Challenge

• 5 minutes of skipping rope (or pretending to)
• OR
• 5 minutes of dancing like nobody's watching.
• Repeat x 5

Heck, why not do both!

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 10 ~ 31 Day Challenge

A challenge today, after yesterday's relaxation day.

• 12 x Inverted Spiderman Pushups
• 12 x Inverted Renegade Rows
  (if you have hand weights, use them!)
• Repeat x 4

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 9 ~ 31 Day Challenge

A total of 15 minutes of RELAXATION.

Part of good health and wellness is making time to just sit, be, and breathe.

So that's what I want you to do today.

Find a quiet place, where you can sit or lie down with your eyes closed, quiet your mind, and just breathe deeply. Let your limbs become heavy, relax your head and breathe. Deep breaths, nice and controlled. No noise. No distractions. Just you connecting with your body.

Day 8 ~ 31 Day Challenge

A total of 15 minutes of core holds.

Options:

• Standard plank
• Reverse plank
• Side plank
• V hold
• V hold with bicycle legs
  

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

Day 7 ~ 31 Day Challenge

• 50 burpees

OR

• 50 x squats PLUS
  
• 50 x push ups

Contact me if you have hip or knee issues and want a substitute.

Don't freak out! You have all day to get them done!

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

Day 6 ~ 31 Day Challenge

• 1 minute x jogging on the spot (or marching - low impact)
  
• 12 x crossover spidermans (6 each side - opposite knee to elbow)
• 1 x minute x jogging on the spot (or marching - low impact)
• 12 x renegade rows
  
• 1 x minute 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!)
  
• Repeat x 4
  

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

Day 5 ~ 31 Day Challenge

• 300 x Mountain climbers
• yes, each leg!
  

That is all.

Day 4 ~ 31 Day Challenge

• 60 seconds x Squat hold,
  
• 30 seconds x Fast feet,
  
• 24 x Side to side jumps (feet together),
  
• 30 seconds x Fast feet,
  
• 12 x inchworm pushups
  
• Repeat x 4.

That is all.

Day 3 ~ 31 Day Challenge

• 20 x Hip raises
• 50 x Jumping jacks
• 30 x Walking lunges
• 50 x Jumping jacks
• 1 minute V hold
• Repeat x 4.

That is all.

Day 2 ~ 31 Day Challenge

Still keeping it straightforward.

• 30 x spidermans (15 each side, alternating)
• Repeat x 4