CHANGE YOURSELF CHALLENGE – INFORMATION FOR WEEK 5

Right you epic little “Team Wheeler” legends! Time for week 5… on a roll now people!

Some amazing comments too, so keep them coming if you’re finding this daily challenge helpful to your goals!

This week we MIX IT UP A LOT!

 

WEEK 5 – HIIT SPRINTS/POWER WALKS

Time to get your trainers on people, this one is for outside.

We are going to do HIIT training this week. So only 2 HIIT days mixed in with a LIISS sessions.

What is HIIT or LISS?

HIIT = High Intensity Interval Training

LISS = Low Intensity Steady State

LISS is usually performed as something that is slow and steady and keeps the heart rate nice a low. Around the 120-140bpm zone.

HIIT is ALWAYS full out as hard and as fast as you can go in sets of intervals. The intervals we are going to perform are 20seconds of max exertion combined with a 1min 40second rest. 2min total sets.

Even the beginners can achieve this and anyone of ANY size too.
*RECOMMENDATION* – If you are over 25% body fat/over 18stone (men) 14stone (women), pick a LOW IMPACT form of exercise as this may hurt your hips/knees/ankles.

If you’re active or reasonably/very fit, then opt for the running if you can.
On ANY DAY if its raining… put a coat on! Simple. Rain simply isn’t an excuse. Get outside…. DO NOT GO TO THE GYM TO DO THIS. Why? Because getting out in the fresh air is simply amazing and you’d really benefit from it, even if it doesn’t seem appealing to begin with. At the end, you’ll be thanking me and wondering why you ever used a boring treadmill.

If its cold… wrap up some layers. If your hands get cold, wear some gloves or as i sometimes do, put socks on over them 😉

If you don’t have any trainers…. whats wrong with you 😉

 

 
-=! MONDAY !=-

BEGINNERS: – LISS
Go for a long walk around the block/area you live. No less than 30mins and no more than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs, Children or listening to an audio book.

Finish

 
NOVICE: – LISS
Go for a gentle jog around the block/area you live. No less than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs or listening to an audio book.

 

 

ADVANCED: – LISS
Go for a gentle jog around the block/area you live. No less than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs or listening to an audio book.

 

 

 

 

 
-=! TUESDAY !=-

BEGINNERS: – HIIT
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a speed walk for 20 seconds.
Your rest is a VERY slow walk for 1min 40seconds.

Repeat this 10 times.

Finish

 
NOVICE: –
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a SPRINT RUN for 20 seconds.
Your rest is a slow jog (not a walk) for 1min 40seconds.

I don’t mean fast run, i mean SPRINTING like you are Usain Bolt

Repeat this 15 times.

 

 

ADVANCED: –
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a SPRINT RUN for 30 seconds.
Your rest is a slow jog (not a walk) for 1min 30seconds.

I don’t mean fast run, i mean SPRINTING like you are Usain Bolt

Repeat this 15 times.

 

 

 

 

 

 
-=! WEDNESDAY !=-

REST, REST & REST

 

 

 

 

 

-=! THURSDAY !=-

BEGINNERS: – LISS
Go for a long walk around the block/area you live. No less than 30mins and no more than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs, Children or listening to an audio book.

Finish

 
NOVICE: – LISS
Go for a gentle jog around the block/area you live. No less than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs or listening to an audio book.

 

 

ADVANCED: – LISS
Go for a gentle jog around the block/area you live. No less than 45mins.

Keep a pace that is quite easy and your not too much out of breath that you couldn’t maintain a conversation at.

This is good to do with the Dogs or listening to an audio book.

 

 

 

 
-=! FRIDAY !=-

BEGINNERS: – HIIT
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a speed walk for 20 seconds.
Your rest is a VERY slow walk for 1min 40seconds.

Repeat this 12 times.

Finish

 
NOVICE: –
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a SPRINT RUN for 20 seconds.
Your rest is a slow jog (not a walk) for 1min 40seconds.

I don’t mean fast run, i mean SPRINTING like you are Usain Bolt

Repeat this 15 times.

 

 

ADVANCED: –
Using your phone or a stop watch, time your sets of 20sec MAX OUTPUT and 1min 40sec rest.

Your MAX output is a SPRINT RUN for 30 seconds.
Your rest is a slow jog (not a walk) for 1min 30seconds.

I don’t mean fast run, i mean SPRINTING like you are Usain Bolt

Repeat this 15 times.

 

 

 

 
-=! SUPER SATURDAY SUPER SET !=-

OK, each saturday you will perform a SUPER set. This will be quite tough for all levels, so prepare yourself. This idea of this super set is to ensure that you keep each weeks exercises active and engaged.
BEGINNERS: –
This is a circuit….

5 press ups
Straight into
5 Sit downs & Stand ups
Straight into
5 sets of situps, standups and 5 jumping jacks
Straight into
Perform 10 leg raises
Straight into
10 Body weight squats
Straight into
15 second plank

 

Perform this circuit 7 times with a 2 min rest between circuits.

Finish

*NOTE* Use a chair to help stability if you need for the squat and situps into standups

 

NOVICE: –
This is a circuit….

10 press ups
Straight into
10 Sit downs & Stand ups
Straight into
15 situps then standup and do 25 jumping jacks
Straight into
Perform 20 leg raises
Straight into
20 Body weight squats
Straight into
1min plank

Perform this circuit 10 times with a 90 second rest between circuits.

Finish

 

 

ADVANCED: –
This is a circuit….

50 press ups
Straight into
25 Sit downs & Stand ups
Straight into
25 situps then standup and do 100 jumping jacks
Straight into
Perform 25 leg raises
Straight into
50 Body weight squats
Straight into
1min plank

Perform this circuit 10 times with a 90 second rest between circuits.

Finish

 

 

 
-=! SUNDAY !=-

REST, REST & REST

 

 
Thats it for Week 5! Same rules as last week and again, i would ask you all to stay engaged each week with some likes and shares. Comment where you can and i’ll do my best to answer any and all questions!

WHAT I ASK OF YOU…

– Commit to this and see it through to the end
– LIKE & SHARE each weeks challenge on your FB wall. This allows me to track the total entrants and also helps spread the challenge to others – in theory, there should be at least 200 shares a week on the challenges!
– Tell me how you get on each week
– Push yourself to increase to another challenge category at some point
– If you are starting off on the Advanced challenges…. good luck

– If you decide to film any of your workouts, please tag me in them and i’ll post them on my website

 

Know it, Feel it, Live it

No Comments Yet.

Leave a Reply