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Fitness, Motivation, Training

Countdown to FITMAS – Day 4


30 mins run, cycle, walk or row

Run at a comfortable pace where you could easily hold a conversation. If walking, try to put a bit of oomph into it so you can feel your heart rate elevated. You should be able to hold a conversation whilst walking too.

Cycle outside or in the gym. Try to hold a steady cadence and aim to get your heart rate up but to a level where you can still hold a conversation.

RowingRowing for 30 minutes is no easy task if you are not used to it. Ensure your technique is tip top. These videos will help you get off to a great start.

1 min plank

  • PlankStart down on the floor on hands and knees.
  • Place your elbows directly under your shoulders with your palms facing upwards and your forearms parallel to each other.
  • Once your upper body is ‘set’ in this position, pull the tummy muscles tight and extend the legs out long so you are balanced on your toes.
  • Keep your shoulders relaxed and down, try not to push through your arms but hold the mid section strong and keep your body long.
  • Hold for 60 seconds.



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