It’s fantastic if you have a workout program – something to follow so you have an efficient, effective workout every time but sometimes, it’s good to challenge yourself.
Get yourself out of the routine and try something new.
Here is a challenge that I set for February 2019. Each day’s challenge can be added into your daily routine. Not everything in this challenge is to improve your strength or cardiovascular fitness, some days assess your mobility, others challenge you to be selfish and give yourself some time to think.
It can be started at any point, take the Fitness Test on the first day and then follow the challenge for 28 days and then re-test at the end to see what improvements you’ve made.
PDF here –> February Challenge
Notes
AMRAP = As Many Rounds As Possible
Mobility drill 1:
- Wiggle your toes, and make circles with your ankles
- Wiggle your fingers, and make circles with your wrists
Wiggle your fingers and toes and appreciate what you feel, do certain fingers need a bit of an extra stretch? Make circles with your wrists and ankles (hold something for balance if you need)
**Hip mobility drills:**
- Shin boxย
Sit with your legs at 90 degree angles, sit up tall. Gently lift the rear-most leg off the ground and test the range of motion by bringing the whole leg forward and back while maintaining the 90 degree angle. SEE VIDEO for an example. This may feel very strange but should NOT hurt – if you feel any pain stop immediately
- Hip flexor stretch (kneeling lunge) with side lean
Unfortunately, our tendency to sit down a lot means that our hip flexors often get a bit tight and benefit from a good old stretch. This stretch is great to do whenever it takes your fancy. Kneel on the floor (put a mat or some padding under your knee if needed), put one foot out in front so you’re in a low lunge position. Gently shift your weight forward so you have a slightly forward lean. You should feel the stretch on the front of your rear leg) Squeeze your bum for a slightly deeper stretch. Take a few breaths here, getting deeper into the stretch with every exhale. Once you’re in a comfortable position, if you wish, reach your arms overhead and gently lean sideways over the front leg. Repeat on both sides.
- Pigeon pose
The Pigeon pose (a variation of the Eka Pada Rajakapotasana yoga pose) is another hip opener and a fantastic glute stretch [and is thought to have emotional benefits too by releasing negative feelings that have a tendency to build up in the hips!]
Start by kneeling, reach one leg forward, placing the foot in front of the opposite knee, allow the forward-most knee to drop out to the side as you extend the rear leg so the front of the thigh rests on or close to the ground with your pelvis facing forward. The angle of your front leg with depend on your flexibility – adjust as necessary.
- Deep squat and play
The final step to the challenge today is the deep squat and play. I LOVE this! Get yourself in a nice deep squat, take your feet as wide as you need so that you can get your feet flat on the ground and your body sits nicely between. When in this position, keep your chest up tall and take a few deep breaths. Once you feel comfortable here, it’s time to play!
Try this:
- Put your elbows on the inside of your knees and by bringing your hands to the centre of your chest, gently push your knees apart, creating more space in your hips.ย
- Transfer your weight from one foot to the other
- Start rotating your legs so your knees alternate between facing in and out
- Walking around while staying in the deep squat
- Anything!ย
๐If it hurts at ANY point… STOP!๐
Mobility drill 2:
- Shoulder shrugs
Shrug your shoulders and then make shoulder circles, 10 forwards and 10 backwards
- Lumbar spine twists
Lay flat on your back, on the floor and bend your knees to 90 degrees. With your arms stretched out at shoulder height, keeping your back on the floor, twist your legs over to know side and then the other (at least 10 times)
- Shoulder floor angels
Lay flat on the floor with your arms bent at 90 degrees, flat on the floor besides your head. Keeping your arms on the floor, move your arms up and over your head as if you are making snow angels. Try different angles of your arms and see how you feel
- Play!
Play time! Move, twist, turn – do whatever you feel is right for you!
๐If it hurts at ANY point… STOP!๐