Daily tasks
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Week 1
Before you begin the new programme, I want to see if you are ready. This 28-day course is all about preparing you to be able to do mountain climbers. They are a great exercise and great way of increasing your total body fitness.
If all was well then, we can move on, if not, repeat the first 28-day course or use the exercises in the exercise library to fix the troubled area.
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DAY 1 – STRETCH
Let’s begin the week with some stretching. Often overlooked, but so important to keep your body loose, stop the tightness from forming and make sure you are able to do daily tasks with ease.
DAY 2 – MOVEMENT
This short cardio routine will get the blood moving around your body and also work on your balance and co-ordination. It is so important to get oxygen around the body, not only for the muscles but the organs too. So, sit less and move more.
DAY 3 – STRENGTH
Here we will give the core and hamstrings a good go. The single leg bridge is difficult. You may want to stretch the hamstrings first to stop them from cramping!
DAY 4 – CORE
Introducing the straight arm plank and roll downs. Make sure your core is on for these two, to keep unnecessary pressure going into the back.
DAY 5 – A BIT OF EVERYTHING
Covering what we have worked on so far this week and put into a routine.
DAY 6 – STRETCH
Time to stretch again and see if there are any areas of your body that need further attention.
DAY 7 – GO FOR A WALK
Here we are going to increase the intensity.
You should now have mastered heel to toe and a walking with core activated. Now we are going to do interval training. Walk for a few minutes to warm up then on for 30 seconds off for 1.30/2 mins or. as long as it takes to recover. It has been said that short sessions, working at high intensity with interval training can be more beneficial than a longer session at moderate intensity.
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