New Challenge Week 4

This week, as well as continuing with our 30mins of walking each day I would like you to do the following exercises for 30mins - 3 times a week. So choose the days that best fit your schedule!

1. Squats:
Stand with your arms at your sides, your feet shoulder width apart and pointing straight ahead. Starting with your hips, reach your arms forwards and squat your hips back and down until your thights are parallel to the floor (as if you are sitting in a chair). Return to a standing position by pushing through your heels, keeping your knees out. Do 5 at a time, rest and continue (5 at a time) for 10mins.

2. The plank:
Lying on your stomach with your forearms on the ground under your chest, push off your elbows, supporting your weight on your forearms and knees. Hold this position with your back straight for 12 seconds. When you feel more comfortable you can increase this for up to 20 seconds. If you find this level a bit easy you can lift your knees off the ground creating a straight 'plank' from your toes (like you would with a push up). Continue this for 10mins.

3. Push ups:
Take the usual push up position with your hands and feet on the ground. Lower your body to the ground and reverse the movement without touching the ground. Keep your body in a straight line. You can vary the level by lifting the knees off the ground. Do 10 push ups at a time, rest and then repeat. Continue for 10mins.

Thank goodness we can do girly push ups....been too long since I've done the proper ones!!

Yeah I need to pump up my swissball....that would be a good idea to use the swissball...especially on our wood floors!!I forgot that's how I used to do them! I loved that you can vary the intensity!! Could use if for the squats as well.

Yep swiss ball squats (against the wall) are great! Can hold hand weights to increase the intensity too