Saturday, 8 February 2014

28 Day Fitness Challenge - Day Four #28DayFit

Today, we are combining strength training with cardio training to get the maximum benefit from our workouts.

Day Four
(combined)

Beginner Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 10 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 20 minutes at a reasonable pace; then do 5 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 10 minutes; then do 6 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 10 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for ten consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 5 minute each, followed by 3 push-ups each time.

4. Jump rope for 10 minutes; then do 6 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 10 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 5-minute sessions. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.


Intermediate Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 20 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes.

2. Walk for 40 minutes at a reasonable pace; then do 10 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 20 minutes; then do 10 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 20 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 20 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 10 minutes each, followed by 5 push-ups each time.

4. Jump rope for 14 minutes; then do 10 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 14 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 7-minute sessions, followed by 5 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.


Advanced Level

1. Run up and down one flight of stairs (in your home, at work or at the mall) 30 times (that's up AND down counted as one time), while holding hand weights. Make sure to move your hands in a jogging motion while holding the weights, in time with your jogging. You may use water bottles or cans of food if you don't have hand weights. This is a great way to get your heart rate up while also working your arm muscles. Just remember to be careful; the last thing you need at this point is to slip and fall down a flight of stairs. Make sure to wear appropriate shoes. Your hand weights, if you have them, should be no less than 5 pounds each, although, at the advanced level, you are probably capable of using heavier hand weights.

2. Walk for 45 minutes at a fast pace; then do 10 minutes of planks. Make sure you are wearing comfortable walking shoes. If the weather is not conducive to outdoor walking, go to your local mall or shopping center. You can also use a treadmill, if you have access to one. Take deep breaths as you walk, letting oxygen fill your lungs. A plank is where face down to the ground and hold your body up using your hands and your feet, keeping your legs, back and arms, straight.

3. Jog for 30 minutes; then do 16 push-ups. You can do this either by jogging in place at home, on a treadmill if you have access to one or by jogging outside for 30 minutes. Make sure you wear appropriate shoes. Don't forget to stretch before and after you jog. If jogging for 30 consecutive minutes is too difficult for you, break it up and do two separate sessions of jogging for 15 minutes each, followed by 8 push-ups each time.

4. Jump rope for 20 minutes; then do 16 front lunges. For the lunges, place your feet shoulder-width apart and take a big step forward with one leg. Lower yourself so that your front knee is bent at no more than a 90 degree angle, keeping your back straight. Hold for 10 seconds and then straighten your leg and bring it back together with your other leg until you are standing straight again. Repeat, stepping forward with the opposite leg. This will work out your buttocks, your abdominal muscles, and the tops of and back of your thighs. If 20 minutes of jumping rope is too difficult for you to achieve all at once, you may break the session into two 10-minute sessions, followed by 8 front lunges each time. Make sure you are either wearing appropriate shoes or are on a padded surface (rug or mat) to prevent overly jarring your joints.

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