Master the Minute - extra challenges
Everything you need for the Master the Minute Challenge is still below but this week I also have an Alphabet Challenge. You can do the Alphabet Challenge by itself or you can use the ideas as part of the Master the Minute Challenge.
The challenge works by using the letters of your name to choose your exercises. You could spell your first name, surname, or even include your middle names for an extra challenge.
Here is a small sample of the letters/exercises. Click on the picture to download the full alphabet.
If the exercise has a * beside it, it is explained below.
Decide how long you will do each exercise for - 30 seconds, 60 seconds? You could make this a family/friends activity by spelling everyone's names!
Remember, if you are stretching and your muscles hurt, you're stretching too far!
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Inchworms
Start at step 1, walk your hands forward to step 2 and onwards to step 3. Then walk your legs up to meet your hands at Step 4.
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Wall Sit
Sit down nice and low against a wall and stay there - this is harder than it looks!
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Mountain Climbers
Start at step 1 in a plank, "run" on the spot like steps 2 and 3.
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Tricep Dips
Use anything steady to prop yourself up like step 1, lower yourself down by bending your elbows like step 2. Push back up again and repeat.
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Toe Touches
Bend from your hips and touch your opposite foot with one hand, swap to the other side. Repeat.
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Air Boxing
Channel your inner Nicola Adams - bend your knees and punch the air in front of you. This is more tiring than it sounds!
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Flapping Bird Wings
You don't need weights!! Raise your arms up and out and back down again - like a bird flapping its wings.
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Bicycle Crunches
Lie on your back and lift your shoulders up with fingertips at your ears. "Cycle" with your legs.
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Heels Up
While jogging on the spot, lift your heels right up.
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Calf Raises
Stand as in step 1, lift your heels up, lower yourself down. Repeat.
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Knee to Elbow Touches
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Arm Circles
Move your arms in large circles.
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Reverse Lunge
Same as a normal lunge, just take a big step back not forward!
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MASTER THE MINUTE
Welcome to your Master the Minute Active Challenge!
First things first - this challenge actually consists of 20 x 1 minute challenges, so you won't want to do them all in one day!
To get started, click the picture to get your Result Tracking Page. If you can't print it, you could design your own, or just keep a note of your results on a piece of paper.
This challenge will be even more fun if you get other people involved. If you're in contact with any friends, get them to join in and compare your results, or why not try the challenge with your family?
Here are a couple of examples of the challenges. If you don't have the materials needed (I definitely don't have any balloons!) check out the "equipment" circle - they always suggest something you can use instead!
Click HERE to find all the challenges.
Now get a stopwatch/phone timer and get moving!