Displaying 1271-1280 of 1522 results.
5 at 10 Day 25
Created : 24 Apr 2020, 9:50 AM
Archived : 24 Jun 2020, 12:00 AM
5 at 10 Day 25 of 30 day fitness challenge
Good morning . I hope you are all feeling fitter and stronger by now . Make sure to drink plenty of water and keep up your protein intake.
Warm up 1 Min step ups.
40 seconds squats(20 sec rest)
40 sec lateral raises(20 sec rest)
40 second Mountain climbers (20 sec rest)
40 second triceps dips(20 sec rest)
40 sec crunches(20 rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
Today do a leisurely 5km jog-0r run - tomorrow will be timed so take it easy today and make sure to stretch well after!
5 at 10 Day 24 of fitness challenge
Created : 23 Apr 2020, 10:00 AM
Archived : 23 Jun 2020, 12:00 AM
Good morning .
Warm up 1 Min star jumps. You will need the weights( or water bottles! Today)
40 seconds squats(20 sec rest)
40 sec shoulder presses(20 sec rest)
40 second Burpees(20 sec rest)
40 sec bicycle crunches(20 rest)
40 sec side plank ( 20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
5 min slow jog, 4 min fast jog , 3 min slow, 2 min fast 1 min slow then 2 min fast and finally 5 min cool down jog and stretch.
OR
5 min warm up jog
90 sec fast 90 sec slow x 6
5 min cool down jog and stretch
5 at 10 Day 23
Created : 22 Apr 2020, 9:54 AM
Archived : 22 Jun 2020, 12:00 AM
5 at 10 Day 23 of 30 day fitness challenge
Good morning .... and keep moving!
Warm up 1 Min star jumps
40 seconds squats(20 sec rest)
40 Triceps dips (20 sec rest)
40 sec one legged heel raises(20 rest) hold on to chair for stability
40 sec push ups (20 sec rest)
40 sec plank ( 20 sec rest)
1 Min rest then Repeat above set
Cardio (Stay within 2km radius and keep your distance)
5km walk (8.55 km min pace)
OR
5 min slow jog warm up
30 sec fast 30 sec rest x 6
2 min rest then repeat .
5 min cool down slow jog and then stretch Quads hamstrings groin glutes hip flexors and calf.
Day 22 of 5 at 10 Fitness challenge
Created : 21 Apr 2020, 9:56 AM
Archived : 21 Jun 2020, 12:00 AM
5 at 10 Day 22 of 30 day fitness challenge
Good morning . You will need some dumbbells today.
Warm up 1 Min marching on spot
40 seconds squats(20 sec rest)
40 sec mountain climbers (20 sec rest)
40 Sec lateral raises(20 sec rest)
40 sec push ups (20 sec rest)
40 sec bicycle crunches (20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
5 min slow jog warm up
2 min fast then 2 min slow jog (or walk) x 5 times
5 min cool down slow jog and then stretch.
5 at 10 fitness challenge Day 21
Created : 20 Apr 2020, 9:57 AM
Archived : 20 Jun 2020, 12:00 AM
5 at 10 Day 21 of 30 day fitness challenge
Good morning . You will need some dumbbells today.
Warm up 1 Min marching on spot
40 seconds squats(20 sec rest)
40 sec shoulder presses (20 sec rest)
40 Triceps dips(20 sec rest)
40 sec push ups (20 sec rest)
40 sec plank(20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
5 km timed run
5 at 10- Day 19 and Day 20
Created : 18 Apr 2020, 9:55 AM
Archived : 18 Jun 2020, 12:00 AM
5 at 10 Day 19 and 20 of 30 day fitness challenge
Good morning
Warm up 1 Min jumping jacks
40 seconds lateral raises(20 sec rest)
40 sec calf raises (20 sec rest)
40 Triceps dips(20 sec rest)
40 sec mountain climbers(20 sec rest)
40 sec push ups (20 sec rest)
1 Min rest then Repeat above set
Cardio
6km walk (8.55 km min pace)
OR
Jog 5 min warm up. 1 Min fast 1 Min slow jog x 7 then 5 min cool down jog and long stretch.
Day 20
REST with maybe a yoga class on line or a stretching class.
5 at 10 Day 18 of 30 day challenge
Created : 17 Apr 2020, 9:59 AM
Archived : 17 Jun 2020, 12:00 AM
Good morning
Warm up 1 Min marching on the spot.
40 seconds squats(20 sec rest)
40 second calf raises(20 sec rest)
8 Burpees(20 sec rest)
40 sec push ups (20 sec rest)
40 sec plank (20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
Jog 25 mins
OR
Jog 5 min warm up. 15 min run steady pace . Cool down 5 min jog at end.
Make sure to stretch after your cardio session. Enjoy your day.
5 at 10 Day 17 of 30 day fitness challenge
Created : 16 Apr 2020, 9:56 AM
Archived : 16 Jun 2020, 12:00 AM
Good morning
Today you need a stopwatch and some dumbbells (you can use water bottles !)
Warm up 1 Min jumping jacks
40 seconds squats(20 sec rest)
40 sec triceps dips( 20 sec rest)
40 sec lateral raises (20 sec rest )
40 sec push ups (20 sec rest)
40 sec bicycle crunches (20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
OR
Jog 5 min warm up then run for 1 Min jog for 1 Min x 8 then cool down jog for 5 mins and stretch
OR
Jog 5 min warm up. 2 min fast run then 2 min slow jog x 5. Cool down 5 min jog and stretch
Make sure to Cool down and stretch after cardio session. Enjoy your day
Day 16 of 30 day fitness challenge
Created : 15 Apr 2020, 9:58 AM
Archived : 15 Jun 2020, 12:00 AM
5 at 10 Day 16
Good morning . I hope everyone is safe and well.
Today you need a stopwatch and some dumbbells (you can use water bottles !)
Warm up 1 Min marching on spot
40seconds squats(20 sec rest)
40sec shoulder press(20 sec rest)
6 Burpees (20 sec rest )
40sec push ups (20 sec rest)
40 sec plank(20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
Or
5km timed jog(walk a little if you have to)
OR
5 km timed run
Make sure to Cool down and stretch after cardio session
5 at 10 Day 15
Created : 14 Apr 2020, 9:58 AM
Archived : 14 Jun 2020, 12:00 AM
5 at 10 Day 15
Good morning
Today you need a stopwatch and some dumbbells (you can use water bottles !)
Warm up 1 Min marching on spot
40seconds squats(20 sec rest)
40sec lateral raise (20 sec rest)
40 sec tricep dips (20 sec rest )
40sec push ups (20 sec rest)
40 sec plank(20 sec rest)
1 Min rest then Repeat above set
Cardio
5km walk (8.55 km min pace)
Or
5 min jog warm up
2 mins fast then walk for 1 Min repeat 6 times - 5 min cooldown jog and stretch
Or
5 min slow jog warm up
90 sec fast then 90 second slow x 8. Finish with 5 min cool down jog and stretch