Essential Fitness 21 Day Challenge – Day 3

Are you making small changes in the rest of your day?  Don’t think about restricting yourself or not having the things you love just start making some new additions to your day instead.  Adding things like more fruit, veg and more movement in your day is a lot better than thinking you can’t do this or can’t have that.


You might be seeing a little bit of a pattern here! After your quick 5 minute warm up perform these exercises for 40 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!

  • Squat, Squat, Jump
  • Toe touches
  • Bicycle abs
  • Push ups (modified if required)
  • Tricep dips (off chair)
  • Sumo Squats
  • Single leg squats (have chair for support if required)
  • Jumping jacks
  • Butt Kicks
  • Russian twists


Frozen fruit and veg count towards your 5 a day.  It only takes a couple of minutes to microwave some frozen peas, mixed vegetables or mini corn on the cob.


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