This month, Virgin Active’s Emily Cole is giving you a 30-day workout plan that will build on last month’s core strength challenge. This is the second in a three part series of 30-day plans that will get your body fit and in shape before summer arrives.

After last month’s 30-day core strength challenge, you should have started to notice a difference around your stomach – not only will you feel stronger, but your abdominal muscles will also be showing signs of toning.

This month’s challenge is stepping up the intensity and will not only continue to condition your abs, but will also improve the muscles in your arms and leg – leaving your whole body feeling stronger in just four weeks.

You will recognise the plank from the previous challenge, but other than that I’ve put together four more exercises that should have you breaking out into a sweat in no time.

The Plan

Download and print the plan here

October Challenge Infographic

How to

1. Squats

1-Squats

2.a Press Ups

5-Hard-Press-Up

or 2.b. Kneeling Press Ups

5-Press-Up

3. Lunges

8-Alternative-Lunges

4. Plank

10-plank

5. Burpees

11-Burpee

 

Get 50% off flexible individual monthly gym membership.
A joining fee will apply*

Join Virgin Active

*Joining fees are up to £50 for all clubs, other than Classic Collection clubs, where the joining fees are up to £150. This offer does not apply to Chiswick Riverside Health and Racquet Club. Further terms and conditions apply.

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1 comment

  1. Paul

    Glad you see you have added the function to download and print – 1 page per week of activity

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