Northampton - Challenges

Challenges

Challenge of the month

Start with the treadmill on manual mode.  Jog for 5 minutes to warm up. 

* Raise the treadmill incline up 1% and run for 3KM

* Raise the treadmill incline up 2% and continue to increase the incline up 1KM so when you reach 6KM you will be at 4.

* Raise it to 5% at 7KM and run for 3KM, raise it to 6% at 10KM

*Run for a further 3KM before you raise it up another % to 7% at 13KM and run at this stage till you reach 15KM.

*For the FINAL KM push yourself and raise the incline to 8%.

 

When you have completed the challenge, lower the incline and jog at a low pace to warm down and stretch your muscles.

 

 

Please ensure that you have the fitness ability to complete this challenge and if you do not wish to attempt it in 1 day complete it over stages.



Join in with these challenges

How to do a plank - Starting with the pushup position is the easiest way to get into the plank. Lower both your forearms to the ground so that both your elbows and fists are flat to the ground. Your palms should be balled up, and directly underneath your shoulders. Curl your toes under and engage your abs by tilting your pelvis and pulling your belly button toward your spine. Straighten your body but keep your neck and spine neutral. Imagine that you're a plank of wood, and that you're straight as an arrow. Flex your abdominals and squeeze your glutes. These are the two major muscle groups you'll be working out in this exercise. Hold this position, also known as the plank, until after the burning begins. Keep your eyes on the floor in front of you. Avoid raising your behind. Your body should make a straight line from your heels to the back of your head. Day 1 - Hold the position for 20 seconds Day 2 - Hold the position for 20 seconds Day 3- Hold the position for 30 seconds Day 4 - Hold the position for 30 seconds Day 5 - Hold the position for 40 seconds Day 6 - REST Day 7 - Hold the position for 45 seconds Day 8 - Hold the position for 45 seconds Day 9 - Hold the position for 60 seconds Day 10 - Hold the position for 60 seconds Day 11 - Hold the position for 60 seconds Day 12 - Hold the position for 90 seconds Day 13 - REST Day 14 - Hold the position for 90 seconds Day 15 - Hold the position for 90 seconds Day 16 - Hold the position for 120 seconds Day 17 - Hold the position for 120 seconds Day 18 - Hold the position for 150 seconds Day 19 - REST Day 20 - Hold the position for 150 seconds Day 21 - Hold the position for 150 seconds Day 22 - Hold the position for 180 seconds Day 23 - Hold the position for 180 seconds Day 24 - Hold the position for 210 seconds Day 25 - Hold the position for 210 seconds Day 26 - REST Day 27 - Hold the position for 240 seconds Day 28 - Hold the position for 240 seconds Day 29 - Hold the position for 270 seconds Day 30 - Hold the position for as long as possible



This challenge is designed to strengthen your core and help to develop your abs.



The first ever cross-channel rowing race was held in 2005 between boat crews from Oxford and Cambridge universities. The crew from St John’s College, Cambridge, covered the 34km from Shakespeare Beach in Kent to Cap Gris-Nez west of Calais in three hours 37 minutes to win.



Monday to Friday Workout