Essential Fitness 21 Day Challenge – Day 2

How was your first day?  Don’t worry if you found the workout difficult, just start making small changes and you will find it easier don’t worry.

Here is today’s workout.

WORKOUT 2

Again, after your quick 5 minute warm up perform these exercises for 30 seconds each and have as minimal amount as rest as possible between each exercise.  Then at the end of the circuit rest for 1 minute.  Complete 2 to 3 rounds and then complete a quick 5 minute cool down and stretch.  Most importantly enjoy!

  • High Knees
  • Reverse Lunges alternating legs
  • Arm circles
  • Inchworms
  • Burpee with 8 punches
  • Wall sit
  • Hip Bridges
  • Downward Dog Crunches
  • Mountain climbers
  • Plank

NUTRITIONAL TIP 2

Make a quick smoothie in a blender using your favourite fresh or frozen fruits. A smoothie containing all of the edible pulped fruit or vegetable can count as up to two portions a day.

Breakfast Smoothie Recipe

Oat & Berry Smoothie

½ cup (50g) of rolled oats

½ cup (80g) of frozen raspberries (or any other frozen berry)

1 cup (250ml) of soya / almond / coconut / hemp milk

30g (2 dessert spoons) of flaxseed

1 medium bananaberry-smoothie

Optional – 1 serving of protein powder

Add the oats, banana, frozen berries, flaxseed  and protein powder (if using) to a blender.  Top with the milk and blitz until you have reached your desired consistency and drink.  Great way to start the day 🙂

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