Essential Fitness 21 Day Challenge – Day 4

Are you still keeping that food diary? Are there any areas where you can make improvements?  Ask me for advice of where you can make changes if you need to.


You get the picture! – Warm up, perform the exercises in each mini circuit for reps, rest 30-60 secs and complete again x3 before moving onto the next mini circuit (have as minimal amount as rest as possible between each exercise) then complete a quick 5 minute cool down and stretch.  Most importantly enjoy 🙂

Mini Circuit 1

10 sit ups

10 alternating leg lunges

Mini Circuit 2

5 side hip raises each side

15 squats

Mini Circuit 3

20 Mountain Climbers

4 Downward dog crunches

Mini Circuit 4

20 Bicycle Abs

10 Lateral Lunges on each leg


Always add fruit and veg to your favourite mealchopped-carrotts. Try adding chopped carrots to bolognese sauce, sprinkle chopped red peppers on your pasta, or mix veg such as peas into mashed potato to make it even tastier.  Add mushrooms to your next stir-fry or make cottage pie with lentils instead of meat.


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