Well done! You’ve decided to join us for our 21 day fitness challenge! We are going to start you off easy today – grab a towel, bottle of water and here we go! Day 1!
Welcome to day 1 guys! The first of our 21 day fitness challenge. Below are today’s exercises. We have 5 exercises which each last 30 seconds before taking 30 seconds break and moving to the next exercise. On completion of the final exercise, take 30 seconds rest before returning to the first exercise and completing 2 more rounds for 3 rounds total. Let’s go!
Position hands beneath shoulders with elbows, and wrists in line with one another, and your back flat. Keeping body straight, lower body to floor by bending arms. Push body up until arms are extended. * Complete on the knees if you can not complete the full exercise.
Plank Push Ups
Begin in high plank position. Your shoulders, elbows, and wrists are in line with one another, and your back is flat, creating a flat line from the top of your head to your heels.
Control onto your elbow with the other following, keeping a flat line through the full motion. Return to start position and repeat.
Stand with feet together. Step backward with one foot, keeping your back upright as you slowly bend and lower the back knee towards the floor. At the same time bend the front knee, making sure it doesn’t go past your toes. Don’t let the back knee touch the floor before returning to the starting position.
Plank Knee Cross
Begin in high plank position. Your shoulders, elbows, and wrists are in line with one another, and your back is flat, creating a flat line from the top of your head to your heels. Bring one knee up and across your body before returning to start position and repeating with opposite knee.
Stand with feet hip distance apart with your toes, knees and hips in a straight line. Slowly lower your body, as though you are sitting in a chair (ass out the back!). Lower until your butt is in line with your knees, make sure your knees are BEHIND your toes.(If you can’t go down that low, go as low as you can). Keeping the weight in your heels, push back up into start position and repeat.
We’d love to know how you found this first Day of our challenge, so please let us know in the comments below and if you have any questions for Dan you can Snapchat Dan @Dansweeneypt or tweet him @Dansweeneyhf or email him.