Day 4

It's crunch time!
Today we are taking a rest from the cardio and focusing on abs. This means just 5 minutes of abs burnout and you're done! Make sure you are also keeping up with your mindful exercises. A happy mind is a happy you!

Mindful Challenge: Write down 3 things you are grateful for in your life.
Fitness Challenge: 5 minute abs burnout - Single Leg V-Up
Nutrition Tip: Coffee has been unfairly demonised over the years. The truth is, it actually has many great health benefits. High in antioxidants, studies have shown that coffee drinkers live longer and have a reduced risk of type 2 diabetes, Parkinson's disease, Alzheimer's and numerous other diseases.
Thought of the day: “Never make eye contact whilst eating a banana"

Movement Description: Single Leg V-Up
Start lying on your back with your arms either to the side or overhead. Exhale, engage your abs and crunch up while lifting your leg up keeping your lower back on the floor and reach out with the opposite hand to touch your shin. Slowly back down to the mat keeping your body tight. Repeat, alternating the starting foot for 30 seconds followed by 30 seconds rest for a total of 5 rounds.

Scaled: Single Leg Crunch
Advanced: Pike Crunch

Day 5

It's leg day! 5 exercises performed over 2 rounds. 45 seconds of work, 15 seconds of rest followed by a total body finisher. That's just 14 minutes to set you on the right path to beautifully sculpted legs and peachy bottoms.

Mindful Challenge: Text a friend who may need some love today.
Fitness Challenge: 10 minute Leg Shaker HIIT Workout followed by 4 minute total body finisher
Nutrition Tip: “Eat meat, vegetables, and nuts. Some fruits. Little starch. No sugar.” - Greg Glassman, CrossFIt Founder. Stay away from nasty processed foods. Just eat real food. Mostly plants and not too much of it.
Thought of the day: "Fall down seven times, get up eight!"

Movement Description: Mountain Climbers
Get into a push-up position with your arms straight and your body in a straight line from your head to your ankles. Whilst maintaining the posture of your lower back (it should be slightly arched), raise your right knee towards your chest and back again. Repeat with the left knee. Continue for 30 seconds and then rest for 30 seconds. Repeat for 4 rounds

Scaled: Mountain Climbers with Chair
Advanced: Mountain Burpees

Day 6

We've gone full circle and arrived back at Arms! Fifth of the way through team...
Today we are taking a rest from the cardio and focusing on arms. This means just 5 minutes of an arms burnout and you're done! 

Mindful Challenge: Five Senses: Notice 5 things you can see, 4 things you can feel, 3 things you can hear, 2 things you can smell and 1 thing you can taste. 
Fitness Challenge: 5 minute Arms Burnout: Diamond Push-Ups (knees down)
Nutrition Tip: Go Nuts!! Despite being high in fat, nuts are incredibly nutritious and healthy. But everything in moderation folks!
Thought of the day: “Just because it pops into my head, doesn't mean it should come out of my mouth"

Movement Description: Diamond Push-Ups: Knees down
Go onto your knees and be sure to rock onto the front of them to protect your knee caps. Place your hands on the floor with your fingers in a diamond or pyramid shape. Keeping your back straight, slowly lower your chest to the floor towards your hands. Try not to bend your elbows outward. Contract your pectoral muscles and push with your arms to return to your starting position. Repeat for 30 seconds followed by 30 seconds rest for 5 rounds. 

Scaled: Hips back Diamond Push-up (knees down)
Advanced: Diamond Push Ups

Day 7

Nice job! You’ve completed one whole week of our bodyweight and mindful challenges. You should be starting to feel a little stronger, more energised (maybe a little sore…) and eager to begin another week of new movements.

Mindful Challenge: Eat Mindfully
Fitness Challenge: 15 minute Belly Blaster HIIT Workout followed by 4 minute Leg Burnout
Nutrition Tip: Get enough sleep! It may be just as important as diet and exercise, if not more.
Thought of the day: "You can't stay in your corner of the forest waiting for others to come to you. You have to go to them sometimes" - Winnie-the-Pooh

Movement Description: Lunge Kicks
Stand up straight facing forward and keep your core tight and your back flat. As you lunge backwards, keep the front knee aligned with the ankle and keep your weight loaded in the front heel. Exhale as you kick, and then return to the starting position Repeat for 30 seconds on the same leg. Rest for 30 seconds and then repeat on the other leg for another 30 seconds. 4 Rounds in total

Scaled: Lunge and High Knee
Advanced: Flying Lunge High Knee

Day 8

If you’ve been struggling to keep up with the programme, please don’t worry. As long as you have been inspired to be more active, then this is still a positive change. Remember non-exercise activity is often more important than ‘working out’ as you can burn calories without fatigue, boredom & injury.

Mindful Challenge: Be mindful of one of your bad habits & try to enforce a more positive behaviour i.e. If you watch too much Netflix in bed, then delete the app and leave a book by the side of the bed
Fitness Challenge: 5 minute Back Burnout
Nutrition Tip: Better nutrition starts with better habits. Cut out as many triggers as possible. If you smoke when you drink, then don’t go to the bar. If you eat cookies when they are in the house, throw them away. 
Thought of the day: "You don’t eliminate bad habits. You just replace them with a healthier behaviour that brings similar rewards”

Movement Description: Floor Pulls
This movement focuses on the scapula and helps to develop shoulder mobility. It should be performed slowly, well controlled and ensuring the back is engaged and arms are kept strong at all times. Lie on your back with your knees bent keeping your lower back touching the floor at all times. Lift your hands up over head and slowly pull them down to a 90 degree angle keeping them touching the ground at all times. Repeat for 45 seconds followed by 15 seconds rest for 5 Rounds.

Scaled: Laying on your front and arms elevated. Squeeze the back when your elbows are at a right angle
Advanced: Seated Scapula Raises. Ensure the back is straight, core is engaged and line of movement is straight

Day 9

We are back with our 10 minute total body HIIT workout to see how you've progressed over the last 9 days. How do you feel compared to last week?

Mindful Challenge: Positive Thinking: visualise a situation going exactly how you want.
Fitness Challenge: 10 minute total body HIIT workout finished with a 4 minute abs finisher
Nutrition Tip: The bacteria in your gut are incredibly important for overall health. Take care of your gut health with probiotics and plenty of fibre. 
Thought of the day: "Be nicer to yourself. Speak to yourself as you would a good friend"

Movement Description: Flutter Kicks
Lie down on the ground keep your legs straight and together. Place your arms by your side and palms flat on the floor. Tighten your belly, lift your feet off the ground, look towards the tip of your toes and move your legs up and down without setting them onto the ground. Continue for 45 seconds followed by 15 seconds rest for 4 rounds. 
Scaled: Leg Raises
Advanced: Hollow Rocks

Day 10

It's another cardio rest day. Woohoo! This means just 5 minutes of fitness and then you're done. So no excuses.

Mindful Challenge: Goal Setting. At the end of the day, write down your achievements.
Fitness Challenge: 5 minute total body burnout - Squat Jump Punches
Nutrition Tip: You can factor in treats like beer, chocolate, cheese...eating too clean all the time can make you "unrobust". Everything in moderation. 
Thought of the day: “Do sharks complain about Monday? No. They're up early, biting stuff, chasing things, being scary - reminding everyone they're a freakin’ shark!”

Movement Description: Squat Jump Punches
Stand tall with feet shoulder-width apart. Make fists and place your arms bent in front of you at about chin level. Squeeze your shoulder blades together, chest up and engage the abs. Squat down keeping your back flat and explode as forcefully as you can into a jump whilst flinging arms back in a controlled manner. From standing position, throw 2 punches alternating between the left and right arm. Repeat for 45 seconds followed by 15 seconds rest for 5 rounds.

Scaled: Sumo Squat Punch
Advanced: Jumping Lunge Punch

Day 11

Another day, another challenge. You might want to get things from cupboards, wash your hair and make the bed now before you start moving your arms like a T-Rex after our arms day workout. 

Mindful Challenge: Try a free guided meditation session on YouTube or download the Headspace app and enjoy 10 minutes of 'you' time.
Fitness Challenge: 6 minute Arm HIIT Workout followed by a 4 minute triceps finisher
Nutrition Tip: Fatty fish is an excellent dietary source of Omega-3, such as salmon and sardines. And for the vegans, there are plenty of Omega-3 rich vegetables, nuts and seeds such as chia, hemp and flaxseeds
Thought of the day: "The way to happiness: Keep your heart free from hate, your mind from worry. Live simply, expect little, give much. Scatter sunshine, forget self, think of others."

Movement Description: Tricep Dips Straight Legs
Sit on a chair, box or step and grab the front edge of seat keeping your hands near your thighs. Walk your feet forward until hips are slightly bent, bottom is off the chair your legs are straight and your arms are extended (don't lock elbows). Keeping the weight on your heels, inhale and bend elbows to about 90 degrees, lowering your hips toward the floor. On the exhale, press up until elbows are straight.
Scaled: Bent Knees Dip
Advanced: Chair or Box Dip

Day 12

Stretching is important & will help you to keep playing all Summer (or Winter!) long. It improves the pliability of soft tissue, helps with flexibility, protects against injury, and increases your range of motion.

Mindful Challenge: Be present: Stay focused on today and redirect your mind back to every 'now' moment as often as you need to.
Fitness Challenge: 6 minute Leg Stretch: Dynamic Side Lunge
Nutrition Tip: Eat your chocolate! Hurrah! Having a small amount of dark chocolate – 70-85% cocoa – is rich in fibre, iron and magnesium.
Thought of the day: "You can't have everything... where would you put it?" - Steven Wright

Movement Description: Dynamic Side Lunge
Start with your feet shoulder-width apart. Lunge to the right, bending knee to a 90-degree angle. Sink into the right side and straighten the left leg but don't move your knee over your toes. Clasp hands in front, keep your back straight and bounce back up lifting your right leg into a high knee whilst balancing on the left leg. Repeat for 30 seconds, rest for 30 seconds and then switch sides for 6 rounds.
Scaled: Side Lunge
Advanced: Kossack Squat

Day 13

Take out just 14 minutes of your day today to focus on you, with our 10 minute Leg Shaker HIIT Workout followed by a 4 minute back & abs finisher.

Mindful Challenge: When you take a shower, spend a few minutes just feeling the sensation of the water on your skin - notice the temperature, smells, sounds…
Fitness Challenge: 10 minute Leg Shaker HIIT Workout followed by 4 minute back & abs finisher
Nutrition Tip: Forget calorie counting! Use your palm to determine your protein portion, your fist for veggies, cupped hand for carbs & thumb for fat. 1 for women, 2 for men. Simples!
Thought of the day: "If you can't convince them, confuse them"

Movement Description: Reverse Plank
Sit on the floor with your legs out straight in front of you. Put your palms down on the ground just behind and outside your hips then push up and lift your body until it forms a straight line from head to toe, bracing your abs and squeezing your glutes. Hold for 30 seconds then rest for 30 seconds then repeat for 4 rounds. 
Scaled: Table Top
Advanced: Dynamic Twisting Bear

Day 14

Today we have a killer core exercise, which will also help to tone your shoulders, obliques, and legs. Plus it focuses on the deep muscles in your lower back that plays a prominent role in averting back pain. 

Mindful Challenge: Write it down! Start a simple journal brain dump.
Fitness Challenge: 5 minute abs burnout - Side Plank
Nutrition Tip: Drink a glass of warm lemon water in the morning to start your day right
Thought of the day: "Never turn down your ambition because someone is uncomfortable with the volume"

Movement Description: Side Plank
Lie on your side with your legs stacked on top of one another and prop your body up on the hand or elbow while keeping your feet stacked - make sure you balance on the side of your foot. Engage your core and keep a straight line from your head to your feet. Hold for 45 seconds keeping the core tight and do not allow your hips to drop. Rest for 15 seconds and then start again. Repeat 3 times on each side

Scaled: Side Plank on elbows
Advanced: Twisting Side Plank

Day 15

Nice job! You are officially half way through our bodyweight and mindful challenges. You should be starting to feel a lot stronger, happier and eager to begin the final half of the challenge.

Mindful Challenge: Find a quiet spot where you can sit comfortably. Either with eyes open or closed, start counting your breath. Each inhale-exhale counts as one breath. Count all the way to 10 and if possible, repeat. Pull your mind back to your breath every time it wanders.
Fitness Challenge: 15 minute Belly Blaster HIIT Workout followed by 4 minute Total Body Finisher
Nutrition Tip: Eat Healthy fats. Organic, full fat yogurt in moderate quantities. Avoid processed vegetable oils, they contain trans fats which are shown to be really bad for you! > Learn More
Thought of the day:  "You’re braver than you believe, stronger than you seem and smarter than you think.” - Winnie-the-Pooh

Movement Description: Burpees
From a standing position, drop into a squat with your hands on the ground just in front of your feet. Then kick your feet back behind you, keeping your arms extended so you are in a raised plank position and lower your chest to the floor. Jump your feet back towards your hands and then leap into the air with your arms straight above you. Repeat for 30 seconds followed by 30 seconds rest for 4 rounds.

Scaled: Sprawls
Advanced: Superman Burpees

Day 16

Over half way now team and all you have to do is bash out 2.5 minutes of pushups today. You can do it!

Mindful Challenge: Give heartfelt thanks to someone today who has recently helped you in some way.
Fitness Challenge: 5 minute Arm Burner
Nutrition Tip: Alcohol! Whilst there are plenty of benefits from a no-booze policy, if you know you’re going to do it anyway, then stick to red wine, gin, vodka sodas and the occasional light beer. And all in moderation alongside a fit & healthy lifestyle.  > Learn More
Thought of the day:  “Life is too short. Smile whilst you still have teeth"

Movement Description: Triceps Push Up
Begin in a plank position with the arms and body straight, shoulders over the wrists. Keep the core and glutes engaged throughout and don't let the hips drop. Bend the elbows behind you and lower your chest to the floor. Straighten the arms, coming back to your plank position. Repeat for 30 seconds followed by 30 seconds rest for 5 rounds.

Scaled: Knees Down
Advanced: Pike Push Ups

Day 17

Expect a tasty 10 minute HIIT total body workout followed by a quad burnout session consisting of 4 minutes of wall sits. Workouts that can be done literally anywhere! So no excuses.

Mindful Challenge: Reset your posture each time you sit down today, gently straightening the back, pulling the shoulders up and back with a deep inhale. Melt the lower back into the chair with your exhale.
Fitness Challenge: 10 minute total body HIIT workout finished with a 4 minute quads finisher
Nutrition Tip: Food Intolerances! Certain foods can make you inflamed, congested, bloated and generally making you feel a little rubbish and lethargic. It’s important to find out which foods make you feel like this, either via blood tests, elimination diets and/or DNA tests. Learn More
Thought of the day:  "Your life doesn't get better by chance. It gets better with change."

Movement Description: 90 degree Wall Sits
A simple yet challenging exercise to get the legs burning. Can literally be done anywhere! A bus stop, your next door neighbours fence, a toilet cubicle door at work...strengthen those quads! Start with your back against a wall with your feet shoulder width apart and a little way out from the wall. Keeping your back flat against the wall, ensure your knees are kept at a 90 degree angle. Hold for 30 seconds then shake it out for 30 seconds ready to start again. Repeat for 4 rounds.

Scaled: Wall Sits with feet a little further out
Advanced: Single Leg Wall Sits

Day 18

Just a 5 minute chest stretch and upper body mobility exercise today. But that's no reason to skip! These Floor Angels will help to increase range of motion in the shoulders as well as open up your lymphatic pathways helping to boost your energy and support your immune system.

Mindful Challenge: Write a handwritten card or letter to a good friend you've not seen in a long time
Fitness Challenge: 5 minute upper body mobility - Floor Angels
Nutrition Tip: Be practical not perfect! There are some specific foods that, realistically, you know you will not live without. So, work with that. Keep that food to once a week or once a month instead of failing to avoid it.
Thought of the day:  “A peacock that rests on his feathers is just another turkey.” – Dolly Parton

Movement Description: Floor Angels
Lay on the floor with your knees bent and feet flat on the floor as close to your bottom as you can. Place your elbows at a right angle  and palms facing the ceiling. Before moving, ensure your lower back is pressed into the floor and engage your core. 
While attempting to maintain forearm contact with floor, slide arms upward, squeezing shoulder blades together. Once forearm can no longer keep contact with the floor, slowly return to start position and repeat 10 times. Rest and repeat for 4 sets. This exercise is very gentle and should never be painful.

Scaled: Supported floor angels
Advanced: Wall Slides

Day 19

We're back again with our arm wobbling 6 minute HIIT workout for you today followed by the ultimate abs finisher consisting of 4 minutes of planks.

Mindful Challenge: Switch off. Turn off all notifications on your phone today.
Fitness Challenge: 6 minute Arm HIIT Workout followed by a 4 minute abs finisher
Nutrition Tip: Boost flavour to cut calories! Adding herbs and spice is an easy way to take advantage of the sensory illusion that you’re indulging in something rich—without adding any fat or calories to your plate. 
Thought of the day:  “Do not listen to those who weep and complain, for their disease is contagious”

Movement Description: Straight Arm Plank
Get in a push up position with your arms straight, slightly wider than shoulder width, and place your hands directly below your shoulders. Form a straight line with your body and ensure your bum doesn't stick up and keep your head in a line with your back. Squeeze the glutes and embrace your abs. 

Hold for 30 seconds, then rest for 30 seconds. Repeat for 4 rounds

Scaled:Elbow Planks
Advanced: Planch Lean

Day 20

Just a 5 minute full body strength training session today but it will still get the heart bumping and work your arms, chest, quads, glutes, hamstrings, and abs. 

Mindful Challenge: Play! Do something playful today, whatever makes you smile, or laugh.
Fitness Challenge: 5 minute Total body burnout: High Knees Burpees
Nutrition Tip: Eat the Rainbow: the more colourful your salad, the better — mixing up the five different colour categories: red, purple/blue, orange, green and white/brown means you’re getting a more diverse mix of vitamins, minerals and antioxidants.
Thought of the day:  “Remember, today is the tomorrow you worried about yesterday.”

Movement Description: High Knees Burpees
Stand with your feet shoulder-width apart, arms by your sides. Squat down to place your hands on the floor. Kick your legs straight out behind you and immediately lower your entire body down to the ground. Use your arms to quickly push your body back up and hop your legs back under your body. Proceed to do 4 high knees, tapping your knees to your hands. Repeat for 30 seconds, then rest for 30 seconds. Repeat for 5 rounds

Scaled: Marching Sprawl (step back instead of jumping is an option)
Advanced: Tuck Burpees

Day 21

We’ve made it to 3 weeks! Congrats on sticking with it. You should be feeling a lot stronger and more lean, ready to take on anything.

Mindful Challenge: Brush your teeth mindfully. Try using your non-dominant hand to help encourage attention. Enjoy taking a moment out and even the most mundane of daily tasks can become a pleasure. 
Fitness Challenge: 10 minute Leg Shaker HIIT Workout followed by 4 minute arms & core finisher
Nutrition Tip: Set weekly motivational reminders of your nutrition goals! So when 6 a.m. rolls around, it’s: You make 1200 calories-a-day look so good! And at lunchtime: Salad for the six-pack!
Thought of the day:  “Life is a shipwreck but we must not forget to sing in the lifeboats.” – Voltaire

Movement Description: Shoulder Taps
Get into a push-up position with your arms fully extended, your body in a straight line, and up on your toes. Do not let your bottom sink and embrace the core to ensure you don't swing side to side. Bring one hand up to tap the opposite-side shoulder, placing that hand back on the floor before repeating to the opposite side. Repeat for 45 seconds and then rest for 15 seconds for 4 Rounds. 

Scaled: Knees Down
Advanced: Pike Shoulder Taps

Day 22

This workout is great for all levels of fitness. The squat is one of the most important functional movements and one which can be done anywhere. Hugely beneficial for all ages.

Mindful Challenge: Without forcing it, ask someone how they are today and listen to the reply free from opinion.
Fitness Challenge: 5 minutes leg burner: jumping squats
Nutrition Tip: If you eat smart and follow an active, healthy lifestyle, then eat more! Losing weight is not about going hungry. Just stay away from high-sodium, processed foods, grains, dairy and too much sugar.
Thought of the day:  “I always wanted to be somebody, but now I realise I should have been more specific.”

Movement Description: Jumping Squats
Stand with your feet shoulder-width apart and toes pointed slightly outward. Keeping your back flat and spine in a neutral position, lower down into your regular squat position without curving the back and keep shoulders up. Engage your core and jump up explosively. When you land, lower your body back into the squat position to complete one rep. Be sure to land softly!
Repeat for 45 seconds, then rest for 15 seconds. Repeat for 5 rounds

Scaled: Squats

Day 23

The plank bird dog is a full body exercise that tightens your core and strengthens your glutes, hamstrings, quads, hips, shoulders, and arms. This exercise helps prevent lower back pain and improves your posture and balance.

Mindful Challenge: De-clutter part of your house today. Helping the mind feel calmer and cleaner.
Fitness Challenge: 15 minute Belly Blaster HIIT Workout followed by 4 minute Core Finisher
Nutrition Tip: Hide your weakness! If you see it, you’ll eat it. If you don’t see it, you’ll still eat it—but less
Thought of the day:  “You must learn from the mistakes of others. You can’t possibly live long enough to make them all yourself.” (but we’ll try nonetheless!)

Movement Description: High Bird Dog Plank
It's extremely important to have the correct form so use a mirror to check your bottom isn't too high and back is arching. You want to ensure all your weight is centred in your core. Go onto your knees until you can hold the correct form.
Raise one arm and the opposite leg off the floor and hold them straight for 15 seconds. Switch and repeat for 15 seconds. Rest for 30 seconds. Repeat for 4 Rounds in total.

Scaled: Knees Down

Day 24

Just 5 minute abs burnout. Russian twists are great for strengthening your obliques, abs and lower back.

Mindful Challenge: Go for a 10 minute walk today without your phone and just focus on your surroundings.
Fitness Challenge: 5 minute Abs Burnout - Russian Twists
Nutrition Tip: Set a carb curfew: Whilst carbs are a necessity in your diet, try axing carbs at night to help with weight loss. This helps increase the amount of fat burning hormones released while you asleep.
Thought of the day:  “If the person you are talking to doesn’t appear to be listening, be patient. It may simply be that he has a small piece of fluff in his ear.” - Winnie the Pooh

Movement Description: Russian Twists
Sit with your torso leaning back at a 45-degree angle, knees bent, and your feet either on the floor or elevated. From that starting position you rotate your shoulders to the left and right, making sure your gaze follows the movement. Repeat for 45 seconds, rest for 15 for 5 Rounds.
This movement can put some strain on the lumbar spine so ensure your core is engaged, you pull your belly button in and your back remains flat throughout. If you suffer from lower back problems, opt for the side plank instead of this more dynamic movement.

Scaled: Feet Down
Advanced: Floor Wipers

Day 25

Expect a tasty 10 minute HIIT total body workout followed by 4 minutes of all our favourites; burpees!

Mindful Challenge: The Body Scan. With your eyes closed, run through each part of the body, paying special attention to the way each area feels, starting from the tips of the toes to the top of the head.
Fitness Challenge: 10 minute total body HIIT workout finished with a 4 minute total body finisher
Nutrition Tip: Eat like your ancestors. Focus on whole, unprocessed foods. They will leave you feeling full with more stable blood sugar. >Learn More
Thought of the day:  "Start where you are. Use what you have. Do what you can."

Movement Description: Burpee Tuck Jump
Begin standing with your feet hip-width apart. Place your hands on the floor and kick your legs back so you end up with your stomach and thighs on the floor, and elbows bent. From this position, either push up like a standard burpee or press up like you're doing a push-up.
Jump your feet forward into a squat position, then immediately explode upward, driving your knees towards your chest as high as you can. Ensure to land softly and absorb the impact on landing. Repeat for 30 seconds, rest for 30 seconds for 4 Rounds

Scaled: Burpees (or Sprawls)

Day 26

Today we are taking a rest from the cardio and focusing on a nice back stretch as well as working the arms and core.

Mindful Challenge: Notice 3 things that you feel right now. At this very moment, check in with yourself.
Fitness Challenge: 5 minute arms and core burnout: Downward to Upward Facing Dog
Nutrition Tip: Often overlooked in diets, what you drink can affect your weight loss and health. Whilst ok in small quantities, watch out for excessive coffee intake, alcohol (especially dark beers, lagers, sugary cocktails), fruit juice (except for straight after a workout for a carb energy boost) and dairy.
Thought of the day:  “The difference between try and triumph is just a little umph"

Movement Description: Downward to Upward Facing Dog
Bring your body into the shape of an "A." Imagine your hips and thighs being pulled backwards from the top of your thighs. Ensure the spine is lengthened and push down to the ground with your heels.
From here, move your head forwards towards the ground, sliding the body forward into a low plank (chaturanga). For added work on the arms and core, ensure your hips and chest don't touch the floor. Start to arch the back and gaze to the sky into Upward Facing Dog.
Push the bottom back into a plank position and then lift the hips back into Downward facing dog. Repeat this movement for 30 seconds followed by 30 seconds rest for 5 rounds.

Scaled: Dog to Plank
Advanced: Tiger Dog

Day 27

We're back again with our arm wobbling 6 minute HIIT workout for you today followed by a 5 minute legs and cardio finisher.

Mindful Challenge: When you make your bed today, practice mindfulness by being completely engaged in the activity. Plus making your bed first thing sets you off on the right foot for a successful day!
Fitness Challenge: 6 minute Arm HIIT Workout followed by a 5 minute legs & cardio finisher
Nutrition Tip: Cravings! 1-2 pieces of fruit per day and small amount of 70%+ dark chocolate can really help with cravings.
Thought of the day:  “I thought I was just really tired but it's been 5 years so I guess this is how I look now"

Movement Description: Skaters
Start with legs wider than hip width apart in a small squat. Jump sideways to the left, landing on your left leg. Bring your right leg behind to your left ankle. To work a little harder, don't let your foot touch the ground. Reverse direction and repeat for 30 seconds followed by 30 seconds rest for 5 rounds.

Scaled: Curtsy

Day 28

We're back again with our arm wobbling 6 minute HIIT workout for you today followed by a 5 minute legs and cardio finisher.

Mindful Challenge: Self-forgiveness: Forgive yourself for a mistake you made. Remember mistakes are a natural part of life, it's what we do next that matters most.
Fitness Challenge: 5 Minute Back & Leg Burnout - Good Mornings: regular or single-leg
Nutrition Tip: People are unique. We all have differences in genetics, body type, physical activity and environment...The best diet for you is the one that works for you and you can stick to in the long term
Thought of the day:  “Better days are coming. They are called Saturday and Sunday"

Movement Description: Good Mornings: regular or single-leg
Stand with your feet shoulder-width apart and your hands placed behind your head. Stand upright, brace your core and pull your shoulders back.
Take a breath and hinge forwards from your hips, lean forward and reach your leg left back. Keeping the back straight, head down and slight bend in the right knee. Lean until you feel a slight stretch in your hamstrings then, as you exhale, bring the leg back and hips back to stand up straight.

Scaled: Good Mornings
Advanced: Scales

Day 29

It's the penultimate challenge. Just 2 more days to go folks and we can sit back and admire how far we've come in the last 30 days.

Mindful Challenge: Go outside. Acknowledge everything that surrounds you and breathe in deeply. Let any thoughts wash over you and just enjoy the time to yourself. You deserve it.
Fitness Challenge: 10 minute Leg Shaker HIIT Workout followed by 4 minute core finisher
Nutrition Tip: Know your triggers! Take a note of things that cause you to reach for something unhealthy. Have alternate plans in place for when those triggers kick in. For example, you reach for snacks when you're bored at work. Instead, take a quick walk (not to the shops!)
Thought of the day:  “We are the music makers, and we are the dreamers of dreams.”
-Charlie and the Chocolate Factory

Movement Description: Pike Pulse
Sit down with your legs stretched out in front of you. Place your hands on the ground (flat palms if you can, otherwise on the finger tips) as far in front of you as you can whilst keeping your back straight and shoulders high. You want to limit the movement of the upper body and remain tall through the chest and head as you "pulse" the legs up and down. Aim to keep the knees straight during the workout. If you lose form or struggle with flexibility, try placing the hands closer to you to make the movement a little easier.

Scaled: Foot supported L-Sit
Advanced: L-Sit

Day 30

Congratulations, you made it! And whilst you may have skipped days, the main thing is you took the first steps towards making a change to being a happier, stronger, healthier version of yourself.

Mindful Challenge: Reflect on this past month. What do you want to focus on next month? Put it in writing and check in with yourself every week to ensure you stay on track.
Fitness Challenge: 10 minute total body HIIT workout finished with a 4 minute total body finisher
Nutrition Tip: Health is a relationship between you and your body. Be kind to yourself. If you have a healthy lifestyle, your diet and nutrition are set, and you're working out, you're going to feel good. Don't get too hooked on the science or the latest diet fad. Just eat real food and not too much of it.
Thought of the day:  "We are all different but there's something kind of fantastic about that, isn't there?" - Fantastic Mr Fox

Movement Description: Single Leg Burpee
Begin standing with your feet hip-width apart. Lift your right foot off the ground. Place your hands on the floor and kick your left leg back so you end up with your stomach and thighs on the floor and right foot raised. Your elbows should be bent. From this position push up staying on the one leg, extending your arms and bringing your hips off the ground.
Jump your left foot forward into a squat position, then immediately explode upward, driving your knees towards your chest as high as you can. Ensure to land softly and absorb the impact on landing. Repeat for 30 seconds, rest for 30 seconds alternating legs for 4 Rounds

Scaled: Single-leg sprawls
Advanced: Single-arm burpees