Our 30-day challenge workout is designed to help you get results, fast. Here is your fitness plan for week three – you’ll notice it’s a little more challenging, to help you really blitz that tum. Devised with LA Fitness, the sessions are simple, last no longer than 30 minutes, and have plenty of variety - so you won’t get bored.
You can do the exercises at the home or in the gym – feel free to swap classes into the mix if you like. Don’t forget to warm up and down!
Day 1 – 30 min core plan (see below)
Day 2 – Quick fix workout (see below)
Day 3– 30 min core plan
Day 4 – Quick fix workout
Day 5 – 30 min core plan
Day 6 – Quick fix workout
Day 7 – Rest!
The Core Plan
Start with the first exercise in the list below, and do as many repetitions as you can in 30 seconds. Rest for five seconds, then do as many as you can in 20 seconds. Rest for five seconds and do as many as you can in 10 seconds. Repeat this for each exercise on the list, and do the whole circuit three times. You’ll see that the exercises have become slightly more challenging now we’re in week three, to help boost your fitness and tone that tummy!
Twist Jumps
Stand with your feet together and point your toes to the left. Jump off the floor, twist at your waist and land with your feet pointing to the right. Repeat, starting with your toes pointing to the left. This week, when jumping, aim to keep the jumps as low as possible to make it a little more challenging.
Leg Extensions
Lie on your back with your knees at 90 degrees and arms beside your body, with a water bottle in each hand, filled to the weight you feel comfortable with. Raise your back slightly off the floor and point your chin towards the ceiling. Extend one leg out as low to the floor as possible whilst keeping the lower back pressed into the floor, then bring back to start position and extend the other leg. As you extend your left leg out, take the water bottle in your left hand over your head, then bring the foot and water bottle back to the start point together. Repeat with the other leg.
Wood Chops
Start with your feet slightly wider than hip width apart. Hold a filled water bottle (whatever size you feel comfortable with) in both hands and lean over to one side, lowering your hands towards your left ankle. Stand up straight and, keeping your arms straight, rotate your body, lifting your hands up and over the opposite shoulder. Repeat, lowering your hands to your right ankle instead. This week, make the exercise more challenging by filling the bottle with more water.
Mountain Climbers
Start in the plank position. Keeping your body in a straight line, bring one knee towards your elbow. Return to start position and change legs. This week, instead of springing the leg changes, slow the movement right down.
The Quick Fix Workout
Do each of the exercises below for 60 seconds, or as close to that as you can manage. Once you’ve done every exercise, rest for 30 seconds, then repeat the circuit. Rest again, then repeat a third time.
Tuck Jumps
Stand straight with your shoulders back and jump up, tucking your knees into your chest. Land softly on your knees to avoid injury.
Moving Plank
Get in the plank position with your bum down adn your back straight. Move from side to side gently and slowly to avoid injury.
Jump Kicks
Like what it says on the tin, jump and kick one leg forward, alternating from left to right with each jump. Make sure to keep your leg straight and kick mainly from the hip to avoid injury.
Full sit ups to standing
Lie straight on your back with your arms by your sides. Pull your belly button in so your upper and lower back is flat on the floor to avoid injury. Slowly lift your chest upwards, pulling yourself to full sit up position, then use one hand to help lift yourself up to stand. Keep your neck straight to avoid injury.
Split Jumps
Stand with your left foot in front of right other, hip distance apart. Jump and switch your feet so your left foot is behind and your right foot is in front.
Oblique Twists
Sit down and lean slightly back, with a straight back and your legs slightly bent. Hold your hands together and twist from side to side. You should feel the muscles along the side of your stomach start to contract in this move.
Advanced Burpees
A sure calorie burner, burpees help tone and get your heart rate up. Start in standing position, crouch down (remember to keep your back as straight as possible) and go into plank position one foot at a time. Bring your feet back into crouch position and back to standing. To take it to the next level, jump your feet out into plank position, and add an extra jump into the air with arms stretch above your head when back to standing.
Leg Extensions with arms
Lie on your back, and rather than stretch out each leg aternately, simply stretch out both legs at the time. Do this move slowly and gently for optimimal toning and to avoid injury. Add the arms by leaning your elbow towards your opposite leg as it stretches out.
Always consult your doctor before embarking on a new, challening fitness regime