Welcome to day 2 of your 30 day fitness challenge.
Lets get jump straight in!
Day 9 - Upper body & core
Dynamic chest stretch
Perform 12 repetitions at a moderate pace. This is a stretch that will prepare your body and muscles for the exercise to come.
Notes:
Keep you hands at shoulder level out stretched to your side with your palms facing forward. Bring your arms back gentle pushing your chest out then return back to the starting position.
Press Up
Perform 30 push ups
2 sets
30 sec rest between exercises
Notes:
Keep your arms out to each side bringing your body down towards the ground. Your head should be kept in line with your body and your tummy should be tight with no dipping of your back. This exercise could be modified to be performed on a wall.
Plank
Hold for 40 seconds
2 sets
30 sec rest between exercises
Notes:
Keep your body in line with no dipping of your back or hips. Do not hold your breath and keep your tummy tight. We will hold the plank by 10 seconds longer than last week.
Cool Down
Notes:
Hold your arms out stretched to the side of your body with your palms facing forward. Ensure you stick your chest out and bring your arms back gentle throughout the stretch. Hold the stretch for 30 seconds in total moving into the stretch every time you feel your chest muscles relax.
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