Displaying 1281-1290 of 1522 results.

5 at 10 Day 14 of 30 Day challenge

Created : 13 Apr 2020, 9:51 AM
Archived : 13 Jun 2020, 12:00 AM

5 at 10 Day 14 Good morning Today you need a mat, stopwatch and some dumbbells (you can use water bottles !) Warm up 1 Min jumping jacks 45 seconds squats(15 sec rest) 45 sec shoulder press(15 sec rest) 45 sec 45 sec push ups (15 sec rest) 45 second crunches (15 sec rest) Cardio 5km walk (8.55 km min pace) Or 5 min slow jog warm up- 30 sec fast then 1 min slow jog x 8 5 min slow jog and stretch Or 5 min slow jog 1 Min fast then 90 second slow jog x 6 then 5 min slow jog and stretch .

5 at 10 Day 12( and 13) of 30 day challenge

Created : 11 Apr 2020, 9:50 AM
Archived : 11 Jun 2020, 12:00 AM

5 at 10 Day 12 of 30 day challenge Good morning and Happy Easter Weekend to everyone . You will need a mat and 2 dumbbells today. 1 Min March on spot warm up 3 rounds today with one min rest between each 10squats 10tricep dips 10 push ups 10 lateral raises 30 sec to 1 Min plank( hold for as long as you can can work up to a minute) Cardio( please make sure to keep 2metres apart if near others. 5 km walk(9min pace) stretch at end . or 25 min jog 5 min walk and stretch. Or 25 min run. 5 min Cool down jog and stretch Sunday - Day 13 - REST DAY.

5 at 10 Day 11 of 30 day challenge

Created : 10 Apr 2020, 9:57 AM
Archived : 10 Jun 2020, 12:00 AM

Good morning. It’s a beautiful day for exercising!Don’t forget to drink plenty of water . 1 Min step up warm up 15 squats 15 tricep dips 15push ups 15 heel raises ( balance on one foot lift heel off ground) 30 second side plank(each side) 1 Min rest then Repeat each set Cardio( please make sure to keep 2metres apart if near others. 5 km walk(9min pace) stretch at end . or 5 min slow jog then 30 sec fast 30 sec walk 60 seconds jog x 8 then 5 min slow jog and stretch Or 5 min jog warm up 40 sec fast 20 sec rest x 6 Rest for 3 mins and repeat 5 min cool down and stretch Please follow HSE exercise guidelines while outside and maintain social distance.

5 at 10 Day 10 of 30 day fitness

Created : 09 Apr 2020, 9:57 AM
Archived : 09 Jun 2020, 12:00 AM

Good morning.you will need a mat and dumbbells today( or 2 water bottles for weights) 1 Min jumping jacks warm up 12 squats 12 Shoulder front raises(Stand with feet hip-width apart resting dumbbells in front of thighs. Tighten your core, keep your shoulders back and down, and lift dumbbells slowly in front of you to shoulder height. Lower the weights with control back to start position. Avoid swinging the dumbbells during exercise) 6 Burpees 12 push ups 12 lunges(each leg ) 1 Min rest then Repeat each set Cardio( please make sure to keep 2metres apart if near others. 5 km walk(9min pace) stretch at end . or 5 min slow jog then 60 sec fast 60 sec walk x 6 then 5 min slow jog and stretch Or 5 min jog warm up 20 min run 5 min cool down and stretch Please follow HSE exercise guidelines while outside and maintain social distance. - [ ]

5 at 10 Day 9 of 30 day challenge

Created : 08 Apr 2020, 9:50 AM
Archived : 08 Jun 2020, 12:00 AM

Good morning. You will need to use your timer on your phone today. 1 Min step ups ( use a stair or can just march on spot)warm up squats for 45 sec 15 sec rest Push ups 45 sec 15 sec rest Mountain climbers 45 sec 15 sec rest .( hands on ground under shoulders with legs extended and balls of feet on ground. Bring right knee to right elbow then switch left knee to left elbow - continue for 45 sec. Tricep dips 45 sec 15 sec rest Ab crunches lie on back on floor , knees bent ,fingers to temple , chin tucked towards chest, tighten abs and curl shoulders and upper body off ground- keep the lower back on the floor- then lower slowly back down -repeat for 45 sec Cardio 5 km walk(9min pace) or 5 min slow jog warm up then 30 sec fast 60 sec slow jog x 10 5 min cool down jog and stretch Or 5 min jog warm up 30 sec fast run 30 sec rest x 6 . 3 min break then repeat set 5 min cool down and stretch Please follow HSE exercise guidelines while outside and maintain social distance.

5 at 10 Day 8 of 30 day challenge

Created : 07 Apr 2020, 9:55 AM
Archived : 07 Jun 2020, 12:00 AM

Good morning. Today we will some new exercises and you’ll need 2 weights (1kg-3kg depending on your strength . ) You can use 1.5 litre water bottles or tins if you don’t have weights at home Also please google these new exercises for the right technique) 1 Min March on spot warm up 2 sets of each today 10 squats 10 lateral raises Start standing position with a weight in either hand . Simultaneously raise weights out to side level with your shoulders palms down slight bend in elbows. 10 single leg calf raise with dumbbell -stand beside a support for balance. Hold weight in left hand down at ur side.Lift and bend right leg. Raise heel of standing leg slowly up and down x 10 and then switch legs. 10 shoulder press Stand with a dumbbell in each hand Bend the elbow at 90 degrees(weights at ear level and palms forward) now straighten arms and press weights towards ceiling and return to start. plank for 30 sec 30 sec rest between sets Cardio( please make sure to keep 2metres apart if near others. 5 km walk(9min pace) or Jog 5km (6.30 pace) Or Run 5 km ( 5.30 pace) Please follow HSE exercise guidelines... and stay safe.

5 at 10am Day 7 of 30 day challenge

Created : 06 Apr 2020, 9:55 AM
Archived : 06 Jun 2020, 12:00 AM

It’s never too late to start -This is really simple- a 5 minute routine and 5km of cardio . Regular Exercise will help boost energy levels, improve your mood, help with brain function, promote better sleep and will help you stay healthy. No one ever regrets going for a walk or run- so it’s a beautiful day gets those running shoes on!.... but please follow the Covid -19 HSE exercise guidelines stay safe and keep everyone safe. 1 Min star jumps warm up 45 sec squats 15 sec rest 45 sec dips 15 sec rest 45 sec pushups 15 sec rest 45 sec sit ups 15 sec rest 45 sec plank 15 sec rest Cardio 5 km walk(9min pace) or Jog 5km (6.20 pace) Or Run 5 km ( 5.30)

5 at 10 Day 5 Fitness challenge

Created : 04 Apr 2020, 9:58 AM
Archived : 04 Jun 2020, 12:00 AM

Warm up 1 Min step ups(use bottom step of stairs or similar) 2 sets this morning! 6 squats 6 tricep dips 6 push ups 10 sit ups 30 sec plank Cardio 5 km walk(9 min km pace) OR Jog 5 km ( 6.20 pace) OR Run 5km ( 5.30 sec pace) Cool down stretches- Hamstring, quads, calf- hold each for 30 sec Sunday 5th April Rest day- except for 30 min walk!

5 at 10 Day 4 fitness challenge

Created : 03 Apr 2020, 9:57 AM
Archived : 03 Jun 2020, 12:00 AM

Warm up 1 minute star jumps Today do two sets 30 sec rest between each 6 squats 6 push ups 6 dips 6 sit ups 30 sec plank Cardio training 4km fast walk(9min pace) OR 5 min slow jog warm up then 1 Min fast -2 min slow jog or walk x 5 times then 5 min slow jog OR 5 min jog warm up then 40 sec fast 20 sec rest x 8 times. Then 5 min cool down jog Stretch after cardio session hold each for 30 seconds.

5 at 10 day 3 of 30 day fitness challenge

Created : 02 Apr 2020, 9:56 AM
Archived : 02 Jun 2020, 12:00 AM

Today strength work is a little easier but the cardio is longer. Enjoy! 1minute march on spot warm up 10 squats 10Tricep dips 10 sit ups 10 push ups( knees on ground if you need) 30 second plank Aerobic 4km walk (9 min 10 sec pace) OR 4 km jog( 6min 10 sec pace- walk jog if you need) OR 4km run (5.15 pace ) You can use 2kmfromhome.com to stay within government guidelines at this moment.