Northampton - Challenges

Challenges

Challenge of the month

Monday - Bum, Legs & Calves

20 Minutes of Cardio Activity - 20 minutes on the bike, cross - trainer or treadmill

 

20 Squats

20 Lunges

25 Dead Lifts

40 Crunches

40 Reverse Curls

 

Tuesday - Arms & Chest

20 Minutes of Cardio Activity - 20 minutes on the bike, cross - trainer or treadmill

 

20 Chest Presses

20 Chair Dips

40 Bicep Curls - 20 per arm holding 3-5KG dumbell

 

Wednesday - Back & Shoulders

20 Minutes of Cardio Activity - 20 minutes on the bike, cross - trainer or treadmill

 

25 Jumping Jacks

20 Lateral Raises

40 Front Raises

20 Shoulder Presses

 

Thursday - Bum, Legs & Abs

20 Minutes of Cardio Activity - 20 minutes on the bike, cross - trainer or treadmill

 

30 Donkeys - 15 per leg

15 Squats

20 Pelvic Lifts

40 Oblique Twist

 

Friday - Target your trouble area, so you can repeat any days workout

 

20 Minutes of Cardio Activity - 20 minutes on the bike, cross - trainer or treadmill

 



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.



This 30 Day Plank Challenge is design to help build your core strength. All you have to do is hold the plank position for the time stated, nothing else!