Warm Up. Arm Circles. Slow Jog. Starting Position. Execution. Benefits. Starting Position

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Quentin Porter
5 years ago
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1 Warm Up Arm Circles Stand with your feet parallel and hip width apart. Hold your arms out to the sides at shoulder height, palms facing down. Start by making small circular motions with both arms. Perform 20 circles forward and then 20 circles backward. Breathe in and out as you perform the motion. Shoulder and arm warm up. Slow Jog Stand tall with feet together and arms by your sides. March briskly and then start a slow jog on the spot. Gradually build up speed and lift your heels behind you, keeping your head up. Keep your hands at waist height by your sides, bend the elbows and maintain a straight posture while landing gently on each foot. Breathe in and out as you perform the exercise. Cardiovascular exercise and leg strengthening.

2 Side Step Butt Kicks Stand with feet flat on the floor in a wide stance. Cross your arms in front of you with palms facing downward and engage your core. Bend your knees and lower your body down a little further, then push up onto your left foot, extending the left knee and kicking back with your right foot to touch your butt. Lower your leg down and return to starting position. Repeat exercise on opposite leg. For higher intensity, increase speed of kicks and transitions. Cardiovascular exercise and leg strengthening. Kick Back Stand with feet flat on the floor with feet together and arms by your sides. Bend your elbows and bring your hands toward your shoulders, palms facing inward. Simultaneously extend your arms behind you and kick back with your left leg to touch the floor. Keep your weight on your front leg and elbows close to the body. Bend through your knees and elbows and return to the starting position. Breathe in and out throughout the exercise. Alternate legs after 30 seconds. For higher intensity, increase speed of kicks and transitions. Cardiovascular exercise, arm and leg strengthening.

3 Day 8 Round 1 Round 2 Round 3 Overhead Ball Throws All Fours Reverse Fly Marching Dumbbell Shoulder Circles Tricep Dip on Step Overhead Ball Throws Stand with your feet shoulder width apart and hold the ball at chest height with palms facing inward. Bend your knees and push off through the heels as you throw the ball in the air directly above your chest and shoulders. Keep a slight bend in your elbows at the top. Catch the ball and bend through your knees, keeping your torso in alignment. Breathe steadily through the movement and repeat the exercise. Shoulder strength and flexibility

4 All Fours Reverse Fly Kneel on a mat on all fours with your knees hip width apart and hands at shoulder height gripping dumbbells. Ensure your back is flat and belly button pulled in toward your spine. Engage your core, exhale raise your right arm out to shoulder height, keeping your elbow slightly bent. Keep your hips facing down, back straight and core engaged throughout the movement. Inhale as you slowly return your arm to the starting position. Repeat exercise with opposite arm and leg. Strengthens core muscles, back, shoulders and arms. Marching Dumbbell Shoulder Circles Holding dumbbells, begin by standing straight with feet shoulder width apart and arms by your side. Lift your arms out to the sides at shoulder height. Begin by making small circular motions forward with both arms on either side while you begin lifting your feet into a gentle march. Breathe in and out throughout the movement and continue this motion for 30 seconds. Repeat exercise in the reverse direction. Release arms to the sides of the body. Shoulder strength and flexibility

5 Tricep Dip on Step Sit on the floor in front of a step with feet hip width apart, knees bent and feet facing forward. Place hands onto the step behind you, fingers facing forward. Exhale, bend your elbows and lift hips off the floor. Engage your core and push up through the hands to straighten elbows, keeping a slight bend in the joint. Ensure you keep your elbows as close to your body as possible, pushing backward instead of out to the side. Inhale and lower your body back down to gently touch the floor. Repeat exercise. Strengthens triceps, shoulders, core and legs.

6 Day 9 Round 1 Round 2 Round 3 Knee Raises Jump Touchdowns Side Step Ups On the Spot Sprint Knee Raises Begin standing in a neutral position with core engaged. Bend your elbows and raise your hands to chest height, meeting the fingers. Transition your body weight onto the balls of your feet, with your heels still on the floor. Raise your right knee to waist level, then quickly push off and lift your left knee to waist level as you place your right foot back on the floor. Continue alternating legs as you increase your speed and heart rate. Your bodyweight should remain on the balls of your feet throughout the exercise, landing the feet down softly. Breathe in and out as you perform this exercise. Strengthens upper and lower legs, shoulders and upper arms.

7 Jump Touchdowns Stand tall with your feet hip width apart and arms by your sides. Lift both your arms above your head, then inhale and squat down to touch your hands on the ground. Ensure you sit back on your heels and keep your chest and chin open. Exhale as you push up through your heels and jump off the floor, lifting your arms in the air. Land with a slow and controlled motion as you sink down into your next squat repeating the exercise. Strengthens lower and upper legs, glutes, calves, core, shoulders and arms. Side Step Ups Stand parallel to step with your feet together and arms by your sides. Exhale and lift your right foot, placing it down onto the step then step up with both feet. Inhale and step down with your right foot, then left foot. Land your feet with a slow and controlled motion. Repeat on the other side, with your left foot leading. Strengthens lower and upper legs, glutes, hips, calves and core.

On the Spot Sprint Stand tall with feet flat on the floor with feet together and arms by your sides. March briskly and then start a slow jog on the spot.

Keep your hands at waist height, bend the elbows and use your arms to build up momentum in your sprint. Keep your torso in alignment as you land gently on each foot.

8 On the Spot Sprint Stand tall with feet flat on the floor with feet together and arms by your sides. March briskly and then start a slow jog on the spot. Gradually build up speed into a fast sprint, lifting your heels and toes from the floor during each step. Keep your hands at waist height, bend the elbows and use your arms to build up momentum in your sprint. Keep your torso in alignment as you land gently on each foot. The majority of your bodyweight will be on the balls of your feet. Breathe in and out as you perform the exercise. Cardiovascular exercise and leg strengthening. Day 10 Softball in the Park Just messing around with the children in the park throwing a softball around can burn off 180 calories per 30 minutes of continuous play.

9 Swimming A visit to the pool is always great fun for the whole family. Simply splashing around, treading water and general swimming will have you burning over 250 calories in an hour. Bike Riding Getting the bikes out of the garage is a great way for the whole family to get moving and enjoy some fresh air. The average 75kg person cycling for 30 minutes will burn 281 calories.

10 Walking the Dog Walking the dog offers some great resistance and cardio exercise take your pup out for a long bracing walk and you can burn off up to 200 calories an hour.

Day 11 Round 1 Round 2 Round 3 V Lift Lower Back Extension Glute Swing Full Plank Hold V Lift Lie flat on your back with palms facing downward and fingers facing forward.

11 Day 11 Round 1 Round 2 Round 3 V Lift Lower Back Extension Glute Swing Full Plank Hold V Lift Lie flat on your back with palms facing downward and fingers facing forward. Bend your knees and lift your legs straight up in the air, keeping your lower back firmly planted on the floor. Extend your knees and engage core muscles. Exhale and gently lift your shoulders off the floor, reaching up toward the ceiling for 1 2 seconds. Inhale and slowly roll down through your spine to starting position, keeping your lower back flat on the floor. Repeat exercise, then bend knees and pull them in toward you as you return your feet to the floor. Strengthens core, legs and upper body.

Exhale as you lift your upper body away from the floor, keeping your head, neck and shoulders in alignment as you squeeze gently through your shoulder blades.

12 Lower Back Extension Lie on the floor on your back with arms bent and legs lengthened on the floor. Rest your hands under your nose or forehead and gently push your hips forward to the floor to lengthen your spine. Exhale as you lift your upper body away from the floor, keeping your head, neck and shoulders in alignment as you squeeze gently through your shoulder blades. Ensure your feet remain on the floor and inhale as you lower your body back down to the starting position. Repeat the exercise. Strengthens back and core. Glute Swing Kneel on a mat on all fours with your knees hip width apart and fingers facing forward. Ensure your back is flat and belly button pulled in toward your spine. Keeping a neutral spine, exhale as you lift and extend your right leg, until it is parallel to the floor. Keep your hips facing down, back straight and core engaged through the movement. Inhale as you slowly bring your knee down and forward toward your chest. Inhale and slowly extend your leg again and repeat exercise. Alternate legs after 30 seconds. Strengthens core muscles, glutes and legs.

13 Full Plank Hold Begin on your hands and knees with your hands at shoulder height, facing forward. Slowly step up into full plank position, keeping feet shoulder width apart and arms directly underneath shoulders. Engage your powerhouse by pulling your belly button toward your spine and hold, keeping your core and lower back strong and stable. Repeat exercise as necessary or hold this position continuously for 1 minute. Strengthens core and upper body.

Day 12 Round 1 Round 2 Round 3 Bent Knee Push Ups All Fours Reverse Fly Overhead Jacks Tricep Dip on Step Bent Knee Push Ups Start by lying flat on the floor on your stomach.

14 Day 12 Round 1 Round 2 Round 3 Bent Knee Push Ups All Fours Reverse Fly Overhead Jacks Tricep Dip on Step Bent Knee Push Ups Start by lying flat on the floor on your stomach. Lift both feet off the floor and bring your heels toward you to form a 90 degree angle at the knee. Bend your elbows and place your hands down onto the floor at shoulder height beside you. Exhale and push your upper body away from the floor by extending arms straight, keeping a slight bend in the elbows at the top. Tighten your core area and keep your neck, back and hips in alignment. Inhale, bend your elbows slowly and lower your body toward the floor. Keep your elbows as close to your body as possible. Hold for one breath with your chest approximately 3 inches off the floor. Repeat. Increased chest, tricep and core strength

15 All Fours Reverse Fly Kneel on a mat on all fours with your knees hip width apart and hands at shoulder height gripping dumbbells. Ensure your back is flat and belly button pulled in toward your spine. Engage your core, exhale raise your right arm out to shoulder height, keeping your elbow slightly bent. Keep your hips facing down, back straight and core engaged throughout the movement. Inhale as you slowly return your arm to the starting position. Repeat exercise with opposite arm and leg. Strengthens core muscles, back, shoulders and arms. Overhead Jacks Begin by standing tall with your feet together and your arms at shoulder height on either side of your body. Engage your core muscles to keep your torso in alignment. Jump and take your legs out to the side while simultaneously raising your arms out above your head. Take a second jump, to bring your feet back together and return arms to starting position Full body workout, improves cardiovascular health

16 Tricep Dip on Step Sit on the floor in front of a step with feet hip width apart, knees bent and feet facing forward. Place hands onto the step behind you, fingers facing forward. Exhale, bend your elbows and lift hips off the floor. Engage your core and push up through the hands to straighten elbows, keeping a slight bend in the joint. Ensure you keep your elbows as close to your body as possible, pushing backward instead of out to the side. Inhale and lower your body back down to gently touch the floor. Repeat exercise. Strengthens triceps, shoulders, core and legs.

17 Day 13 Round 1 Round 2 Round 3 Jump Touchdowns Side Step Ups Overhead Jacks Knee Raises Jump Touchdowns Stand tall with your feet hip width apart and arms by your sides. Lift both your arms above your head, then inhale and squat down to touch your hands on the ground. Ensure you sit back on your heels and keep your chest and chin open. Exhale as you push up through your heels and jump off the floor, lifting your arms in the air. Land with a slow and controlled motion as you sink down into your next squat repeating the exercise. Strengthens lower and upper legs, glutes, calves, core, shoulders and arms.

18 Side Step Ups Stand parallel to step with your feet together and arms by your sides. Exhale and lift your right foot, placing it down onto the step then step up with both feet. Inhale and step down with your right foot, then left foot. Land your feet with a slow and controlled motion. Repeat on the other side, with your left foot leading. Strengthens lower and upper legs, glutes, hips, calves and core. Overhead Jacks Begin by standing tall with your feet together and your arms at shoulder height on either side of your body. Engage your core muscles to keep your torso in alignment. Jump and take your legs out to the side while simultaneously raising your arms out above your head. Take a second jump, to bring your feet back together and return arms to starting position Full body workout, improves cardiovascular health

19 Knee Raises Begin standing in a neutral position with core engaged. Bend your elbows and raise your hands to chest height, meeting the fingers. Transition your body weight onto the balls of your feet, with your heels still on the floor. Raise your right knee to waist level, then quickly push off and lift your left knee to waist level as you place your right foot back on the floor. Continue alternating legs as you increase your speed and heart rate. Your bodyweight should remain on the balls of your feet throughout the exercise, landing the feet down softly. Breathe in and out as you perform this exercise. Strengthens upper and lower legs, shoulders and upper arms. Day 14 Bike Riding Getting the bikes out of the garage is a great way for the whole family to get moving and enjoy some fresh air. The average 75kg person cycling for 30 minutes will burn 281 calories.

Gardening Just 30 minutes of gardening can burn off 315 calories, and you ll be working your arms,

20 Bush Walking Going bush and taking in some nature is good for the body and soul. Spending just one hour walking in the bush will have you burning over 400 Calories. Gardening Just 30 minutes of gardening can burn off 315 calories, and you ll be working your arms, thighs, calves and shoulders and if you do it for over 20 minutes, you get your heart rate up and boost your cardiovascular system.

21 Swimming A visit to the pool is always great fun for the whole family. Simply splashing around, treading water and general swimming will have you burning over 250 calories in an hour. Cool Down Shoulder Stretch Stand tall with your feet close together and arms by your sides. Bring your right arm across your chest and hold with your left arm, above the elbow. Pull your belly button to your spine and stand tall with your head up. Hold the stretch for 15 seconds and release. Decreased tightness in shoulders

22 Bicep Stretch Stand tall with your feet close together and arms by your sides. Interlock your hands behind you and then rotate them so palms are facing out. Raise your arms up, push back and hold for 15 seconds. Bicep stretch Tricep Stretch Stand tall with your feet hip width apart and arms by your sides. Lift your right hand over your shoulder and place your hand on your upper back, elbow pointing up toward the ceiling. Use your right hand to gently rest on the elbow and push it downward. Hold the stretch for 15 seconds and alternate arms. Tricep stretch.

23 Side Stretch Stand tall with your feet wider than hip width apart and arms by your sides. Bend the left knee and bend your upper body slowly to to the left side, taking your right arm up overhead and your left arm strong by your side or resting on your leg. Exhale as you bend to the side. Ensure your upper body moves straight to the side and you refrain from leaning forward or backwards. Inhale and gently return your body to the starting position. Upper, lower and middle back. Lying Hamstring Stretch Lie on your back with your legs straight and arms by your side. Keep your head and neck relaxed as you bend your left knee toward your chest, keeping the right leg extended on the floor. Slowly begin to extend your left knee, pulling your leg gently toward you with your hands. Keep both hips on the floor and your head and neck relaxed through the stretch. Breathe deeply and hold the stretch for 20 seconds. Repeat on opposite side. Increased flexibility in quadriceps.

Gently push your hips forward to increase the stretch and bend the right knee a little if you require more balance. Breathe in and out as you hold the stretch for 20 seconds.

24 Lying Quadriceps Stretch Lie on your right side with your legs out straight. Support head with right arm and relax the head and neck. Bend your left knee and hold your left foot with your left hand, pulling your heel toward your glutes. Gently push your hips forward to increase the stretch and bend the right knee a little if you require more balance. Breathe in and out as you hold the stretch for 20 seconds. Increased flexibilty in quadriceps. Baby Pose Kneel upright on a mat with knees apart slightly. Slowly sit back on your heels and bend your chest forward toward the floor. Bring your arms above your head and place your hands flat on the floor in front of you. Gently rest your forehead on the mat. Hold this position for 30 seconds. Lower back and shoulder stretch.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds.

Warm Up. Shoulder Circles. Starting Position. Execution. Benefits. Fitness Test. Push Ups in 60 seconds. Burpees in 60 seconds. Use this tool to record your results for each test, which you take three times throughout the challenge. At the end of the challenge you can see how you have improved. Fitness Test Push Ups in 60 seconds