Week three into the 40 Days of Fitness challenge with DW Fitness clubs, the #FitnessRevolution continues. This week has been a little tougher as we had that horrible cold to contend with but I am still enjoying this keeping fit malarky.
Wednesday 4th March – Intervals, continue for 20 minutes
Interval training helps to challenge your body and increase overall endurance.
Beginner – 2 minute walk, 1 minute jog
Thursday 5th March – 3 sets of press ups with 60 second rest in between
Beginner – 10 modified press ups (use your knees) – I just about managed to do this at gym class but I was feeling so dreadful.
Friday 6th March – Plank
Check your results from last week and try beat them this week.
Time to beat: 52 seconds this week. Not great but there you go!
Saturday 7th March – 1 minute #SaturdayChallenge
Jump squats, star jumps and sit ups, beat last week’s reps and see how well you’re doing!
Jump squats: 15 in a minute
Sit ups: 8 in a minute
Star jumps: 35 in a minute
Sunday 8th March – Rest day
We will most probably take a leisurely stroll somewhere.
Monday 9th March – Stairs only!
Take the stairs today instead of the lift or escalator. If you don’t encounter any stairs today, find some! Or use the stairs in your home. An average flight of stairs is roughly 12 steps, if you choose to complete this challenge on a step machine.
Beginner – 5 flights of stairs
Tuesday 10th March – Ingredient of the week: Quinoa
[yumprint-recipe id=’26’]
What is on the agenda for the next week:
Wednesday 11th March – Intervals, continue for 30 minutes
Beginner – 2 minute walk, 1 minute jog
Thursday 12th March – Ab challenge
Keep your hands crossed over your chest and your neck neutral. Sit up slowly and ask somebody to hold your feet down if needed!
Beginner – 5 sit ups, 5 crunches, 5 bicycle crunches, 10 Russian twists
Friday 13th March – Plank
Aim to beat last week’s time, can you see the results yet?
Time to beat: 52 seconds
Saturday 14th March – 1 minute #SaturdayChallenge
Check last week’s reps, and give it a real push today to try and beat them.
Jump squats: 15 in a minute
Sit ups: 8 in a minute
Star jumps: 35 in a minute
Sunday 15th March – Rest day
Today is Mothers Day, so a nice meal and a walk will most definitely be on the cards.
Monday 16th March – Weight Training
Weights can always be switched with everyday house hold items. Complete 10 reps of bicep curls, shoulder presses, and tricep kickbacks, for 3 sets each.
Beginner – 1.5kg – bag of flour (I have some 1kg weights waiting, anymore hurts my shoulder at the moment)
Tuesday 17th March – Ingredient of the Week: Avocado
My husband loves avocado at the moment, so I am sure we can do something with this!
