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.
Rowing 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
- Start 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.