Friday, 31 October 2014

Starts 1 November - the 30 day challenge

Posted by speedygeoff on Friday, October 31, 2014 with No comments
I will post here in my blog the day's exercises each day. Today, the full table.

Click to enlarge

You can follow how we all go. The hashtag on both Facebook and Instagram will be #SpeedyGeoff30DayChallenge. As you progress, copy and paste the hashtag with your feedback on either platform!

Some tips for the five exercises:
Squats: Best to use just bodyweight. Slow not fast. Legs shoulder width apart. Torso upright, sit back as if about to sit in a chair. Halfway down, pause and back up again.

Plank: On floor, resting on forearms is easiest. Keep body straight, avoid sticking bottom up in the air. Hold still and breathe normally.

Crunches: many variations possible, could mix in one session. Ensure neck is not strained, don't arch back. A good beginner's option is table top with legs, pointing skyward with arms, raise upper body off ground, hold for a few seconds, and lower slowly.

Push-ups: On floor or to make them easier on an incline. The larger the angle to the floor the easier they are.

Lunges: In place or stepping forward. The knee shouldn't go past the foot of the same leg. Count however you like.

A bit of a warmup first is a good idea, and some stretching of tight bits afterwards.

None of these exercises require equipment!

Note: this is aimed primarily at runners in my training group who generally have found these exercises not that easy. I will be doing them too. They are of course good for anyone.


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