One week fitness planner

Follow this fitness plan for a month, increasing your repetitions for each exercise ... you'll be buff in no time!

12:0AM, Jun 15

Healthy = hot! Check back here each month for new tips to integrate into your daily routine. Loving your body starts here.

Follow this fitness plan for a month, increasing your repetitions for each exercise ... you'll be buff in no time!

Monday

Shoulder and arm stretch
1. Stand with your feet shoulder width apart
2. Place your left hand over your right shoulder
3. With your right hand, pull your left elbow across your chest and in towards your shoulder. You should feel a stretch through the back of your arm and shoulder blade. Hold for 15 seconds then swap arms.

Knee push ups

1. Kneel on the ground and place your palms shoulder width apart in front of you. Cross your feet over behind you.
2. Lower yourself close to the ground and slowly and do three sets 15 repetitions. This will work your chest, shoulders and arms

Your progress?

How many reps did you do?

What 'incidental exercise' did you do today? Eg. Walk to school.

Tuesday

Tricep, shoulder and waist stretch
1. Stand with your feet shoulder width apart and your arms stretched out over your head.
2. Bend your left arm from your elbow and use your right hand to pull it further behind your head.
3. Lean your body in the direction you are pulling your elbow. You should feel a stretch down your arm and side. Hold for 15 seconds then swap sides.

Outdoor exercise: Swim
Make an effort to hop in a pool and go for a 20 - 30 minute swim. Not only is swimming great for your arms and shoulders, it gives you a fantastic cardio work out that will improve your overall body tone.

Your progress

How many laps did you swim?

What 'incidental exercise' did you do today?

Wednesday

Torso and back stretch
1. Stand with your feet shoulder width apart and your hands on your hips.
2. Look behind you and twist your torso gently until you feel a stretch. Hold for 15 seconds and repeat in the other direction.
Reverse crunches
1. Lie on your back and raise your feet and head off the floor.
2. Bending your knees, bring your legs towards your face. Hold for two seconds, then return to starting position. Make your movements very controlled and concentrate on your lower abs when you bring your knees toward your face. Do three sets of five repetitions.

Your progress
How many repetitions did you do?

What 'incidental exercise' did you do today?

Thursday

Hamstring, calve, Achilles stretch
1. Stand with your feet shoulder width apart
2. Lift your left leg and hold your foot against your butt, while balancing on your right leg. Hold for 30 seconds, then swap legs.

Outdoor exercise: Jog
Jog around your streets or head down to your local football field and do laps. Alternate between jogging and sprinting to make your workout have more impact. Jog for 30 mins.

Your progress
How long did you jog for?

What 'incidental exercise' did you do today?

Friday

Thigh stretches
1. Stand facing a wall and lean on it with your forearms and your head resting on your arms.
2. Put your left foot in front of you, bending it at the knee with your right leg out behind you.
3. Tilt your hips forward until you feel a stretch down your right leg. Hold for 15 seconds then swap sides.

Step ups
1. Find a step in your house or outdoors.
2. Step up onto the step with one foot then bring your other foot up on the step. Be sure to keep your back straight and eyes looking straight ahead. Step down with your first foot and follow with the next foot. Repeat 30 times and alternate between feet to lead. For more of a work out, do this really fast.

Words by Emma Shane

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