A fitting finish

Here we are, taking a bow at the finish line.  After 30 days of training for you, and significantly more than 30 days of planning for me, we’re at the finish line.  Feeling better than ever – fit, energetic and ready for anything.  Yeah!!

It’s by chance that the 30th plan is yoga, but it works out well.  A good stretch will do wonders for your body after an entire month of regular training.  Take your time, breathe deeply and enjoy each pose.

And remember, if following your daily training plans has inspired you to train regularly for life, there’s nothing stopping you from going back to Day 1 and doing it all again.

Best wishes, train well.

Day 29 – Strength, surf & sunshine

Back to the beach – it really is one thing that makes me very happy to be home.  It was another beautiful sunny day when I put Day 29 together.  Although it amazes me that people actually swim in Bondi in winter.  I’m sure it’s invigorating and all the rest of it, but really…..

Anyway, back to Day 29.  This may look like yoga, but it’s actually a push-up variation.  By having your butt up in the air, you work the top of your shoulders more (as opposed to your chest and front of shoulders).  Just a little change to make sure that your body keeps adapting.

The plan for today is set up with 4 sets of each exercise, each set a little bigger than the one before.  You know that I love to set a challenge, and it would be a let-down if your final strength plan was easy.

Day 28 – short, sharp cardio

Back to the beach for training today.  It was another sunny day, so I really felt like training by the sea.  It’s like I mentioned the other day, training outside really seems to have a more positive effect.

This cardio session starts with 10 minutes circuit-style, very similar to yesterday.  This is essentially a warm-up, before you launch into 20 minutes of intense cardio.  This could be a walk, a jog, a run or a swim.  It needs to be tough enough to really get your heart pumping, that’s why I included a warm-up and reduced the main section to 20 minutes.  It might take a little motivation to push through it without breaks, but the month is almost over, you’ll be fit by now!

Final circuit

The countdown is now on, only a few more days of feel-god fitness.  And if this plan doesn’t make you feel good, I’m not sure what will!

I’m training in the local park – I was short on time, so just walked a few minutes down the road and got started.  In this picture I’m doing side shuttles.  There is quite a lot of cardio in this circuit, some in longer bursts than usual, and the strength included is all core strength.  So imagine, running, step-ups, shuttles, burpees…. all with plank variations in between.  A great, high-energy challenge.

Core Come-back

Being sick took it’s toll – I’m not a great patient and I know it!  So after 48 hours rest, I was bored and feeling like I’d recovered relatively well.  So, back to it….

Luckily, it was time for core training.  This is one of the better options if you’re not feeling 100%, but want to train anyway.  Sweating illness out of your system is a myth, please don’t do it!  If you’re not well, take a break.  The training plans will still be there in October if you need them.

This is the final core training plan, so it includes a lot of the exercises you’ve learnt.  The positive is that some of them you’ll only do once.  The negative is that some of the sets are really long.

In this picture I’m doing a v-sit.  It’s quite challenging, so take your time setting it up and replace it with another exercise if you feel discomfort in your lower back.