FINAL WEEK – CHANGE YOURSELF CHALLENGE

Right team – we’ve reached the end of our journey with the final week. This had always been planned to be a 6 week challenge, however as the first week was a partial week i’ve included a final full week!

Unfortunately, the numbers have dwindled to, i think, about 15 people! Starting at over 280 entrants, only 15 of you are amazing enough to have found the time, effort and discipline to follow a FREE sample plan. Hats off to you all!

As a result, i’m going to offer ALL THOSE who have LIKED and commented on the past 6 weeks challenges a 20% discount if you want to take the full lifestyle step and take out my new 100 Day Plan. Consider it a “Thank You” gift from me for being simply epic and inspiring me enough to keep doing this weekly for you. I’m so proud of you all and would love to take you all on as full time clients with the 100 Day Plan and our team of awesome coaches!

Thats 20% of ANY of the plans for the 100DP you’d like to choose. Remember – the 100 Day Plan is designed specifically around YOU and YOUR GOALS! So its ideal for ANYONE with a medium to long term lifestyle goal…

www.100dayplan.co.uk

Anyway – onto the final weeks challenge….

 

Find a clear space in the living room, or anywhere where you can have enough room to lay down on the floor.

 

LEG RAISES & SQUATS

 

-=! MONDAY !=-

BEGINNERS: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 90 degree angle and slowly lower them to the floor. This is 1 rep!

Complete 10 sets of 10 reps with a 2min rest between sets.

Finish

*NOTE* If you find it too hard to reach 5, simply take a little rest between reps and continue until you hit that magic 5 number.

 

NOVICE: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 1 second, then continue to lift your legs to 90 degrees. Slowly lower them to the floor, pausing once again at the 45 second mark for another 1 second. This is 1 rep!

Complete 10 sets of 20 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

 

ADVANCED: –
Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 2 seconds, then continue to lift your legs PAST 90 degrees until your knees are almost touching your face – pause for 2 second. Slowly lower them to the floor, pausing once again at the 45 second mark for another 2 seconds. This is 1 rep! YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

Complete 10 sets or 30 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

 

 

 
-=! TUESDAY !=-

BEGINNERS: –
Stand in the middle of the room and perform a body weight squat. 1 BW squat = 1 rep
Complete 10 sets of 10 reps with a 2min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 90 degree angle and slowly lower them to the floor. This is 1 rep!

Complete 10 sets of 10 reps with a 2min rest between sets.

Finish

*NOTE* Use a chair to help stability if you need for the squat

 

NOVICE: –
Stand in the middle of the room and perform a body weight squat. At the bottom of the squat, i want you to hold the position for 2 seconds. 1 BW squat = 1 rep
Complete 10 sets of 25 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 1 second, then continue to lift your legs to 90 degrees. Slowly lower them to the floor, pausing once again at the 45 second mark for another 1 second. This is 1 rep!

Complete 10 sets of 25 reps with a 1min rest between sets.

Finish

 

 

ADVANCED: –
Stand in the middle of the room and perform a body weight squat. At the bottom of the squat, i want you to hold the position for 5 seconds. 1 BW squat = 1 rep

Complete 10 sets of 35 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Lay on the floor, on your back. Place your hands under the base of your bum and lift your legs to a 45 degree angle and pause for 2 seconds, then continue to lift your legs PAST 90 degrees until your knees are almost touching your face – pause for 2 second. Slowly lower them to the floor, pausing once again at the 45 second mark for another 2 seconds. This is 1 rep! YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

Complete 10 sets or 35 reps with a 1min rest between sets.

Finish

 

 
-=! WEDNESDAY !=-

REST, REST & REST

 

 

 

 
-=! THURSDAY !=-

BEGINNERS: –
Same as Monday, but…

Complete 20 sets of 10 reps with a 2min rest between sets.

Finish

*NOTE* If you find it too hard to reach 5, simply take a little rest between reps and continue until you hit that magic 5 number.

 

NOVICE: –
Same as Monday, but…

Complete 10 sets of 30 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

 

ADVANCED: –
Same as Monday, but…

Complete 20 sets or 40 reps with a 1min rest between sets.

Finish

*NOTE*
YOUR FEET DO NOT HIT THE FLOOR AT THE END OF EACH REP

 

 

 

 

-=! FRIDAY !=-

BEGINNERS: –
Body Weight Squats

Same as Tuesday, but…

Complete 10 sets of 15 reps with a 2min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 10 sets of 15 reps with a 2min rest between sets.

Finish

*NOTE* Use a chair to help stability if you need for the squat

 

NOVICE: –
Body Weight Squats

Same as Tuesday, but…

Complete 20 sets of 25 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 20 sets of 25 reps with a 1min rest between sets.

Finish

 

 

ADVANCED: –
Body Weight Squats

Same as Tuesday, but…

Complete 20 sets of 50 reps with a 1min rest between sets.

ONCE COMPLETE MOVE ONTO LEG RAISES

Same as Tuesday, but…

Complete 20 sets or 50 reps with a 1min rest between sets.

Finish

 

 

-=! SATURDAY !=-

REST, REST & REST

 

 

-=! SUNDAY !=-

REST, REST & REST

 

Thats it… is over 😉

I hope you all enjoyed this mini series and i look forward to speaking to you all further on this page in the future.

Those who have stuck this out to the end ARE EPIC! Well done.

Know it, Feel it, Live it

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