challenge week three

Thank you Wendy... and thanks to her
hubby Andrew making it difficult! :)

Beginner challenge - every day
This week we introduce a little bit of running. Don’t get put off by that word! When you’re out doing your half hour, simply add some easy pace jogging into it. Walk for five minutes, run for one! You KNOW you’re capable of that! :)

Plus... the extras! We work in a time frame this week - one minute of each exercise, twice through - morning and night if you can!
      • lunges - alternating legs
      • squat and press
      • modified pushups
      • crunch and twist (alternate sides)

Take a quick breather during the minute if you require it but then press back on. Total time is only eight minutes!

below: squat and press, lunges - alternating legs, modified pushups, crunch and twist

Intermediate challenge - interval training - alternate days

20 minutes - if outside, alternate between sprinting and an easy jog, at the gym choose bike, rower or xtrainer. Five minute warm up then - 15 seconds as fast as you can, 15 seconds at an active recovery pace, for 13 minutes - with a two minute easy pace to cool down at the end! How quick can a workout be? EVERYONE can find 20 minutes in their day!
Three times over the week
      • 10 x chest press
      • 10 x lat pulldown
      • 10 x squat and press (with dumbbells)
      • 10 x prisoner lunges (each side)
      • 10 x tricep extensions
      • 10 x bicep curls
      • 20 x mountain climbers
      • 10 vertical leg crunches
      • 1 minute side plank (each side)
      60 seconds rest then repeat
Exercises can be done at home or at the gym - with 24 hour access at Fitness Venue Whitsunday in Proserpine - you can complete your challenge ... anytime!

If you have not exercised before it is recommended you visit a medical professional and receive a physical before starting a fitness program to ensure that you’re in adequate health. Stop exercising immediately if you suffer pain, tightness or pressure in your chest, neck, shoulder or arm, feel dizzy or nauseous or are extremely short of breath.

Sponsored by Whitsunday Coast Guardian    Supported by Fitness Venue Whitsunday