Good morning, hope you all enjoyed your rest day yesterday, it was a beautiful day here in England, the sun was shining, just beautiful.

Today we are doing a cardio and ab workout. You dont need any weights but if you would like to use some please do.

Click on the link below for todays workout.

50 SECONDS EXERCISE 10 SECONDS REST (HOLD PLANK DURING 10 SECONDS REST)

*             SKIPPING

*             BURPEE, 2 FLOOR JACKS AND A PIKE JUMP

*             SKIPPING

*             SKY SCRAPERS

*             SKIPPING

*             ELBOWS HANDS PRESS UP

*             SKIPPING

*             TUCK & CHUCK

*             SKIPPING

*             SIT UP OVERHEAD PRESS

*             SKIPPING

*             BRIDGE PULSES

FITNESS TIP FOR THE DAY

By adding resistance or weight to your workout, you will increase your heart rate, strengthen your muscles and burn more calories and fat.

Its here! Today we are doing an upper body workout. Minimum 2 rounds. Set your timers to 30 seconds exercise, 10 seconds rest. During your rest you will be doing press ups or dips.

Good luck! Remember to post your comments, log your progress and work hard!!!

Click on the link below to find today’s workout.

http://youtu.be/k9kP1mN64MY

*  LUNGE  FORWARD RIGHT LEG RAISING THE RIGHT ARM OUT TO THE SIDE UP TO SHOULDER HEIGHT

*  PRESS UPS

*  LUNGE FORWARD LEFT LEG RAISING THE RIGHT ARM OUT TO THE SIDE UP TO SHOULDER HEIGHT

*  PRESS UPS

*  SQUATT  SHOULDER PRESS

*  PRESS UPS

*  PRESS UPS SHOULDER TAPS

*  DIPS

*  WIDE LEG SQUAT LATERAL RAISE ARMS OUT TO SHOULDER HEIGHT

*  DIPS

*  ALTERNATING LUNGE BICE CURL

*  DIPS

*  STEP UPS TRICEP EXTENSIONS

*  DIPS

God morning,

Its very foggy outside this morning. Lets clear our heads and get ready for todays workout. Set your timers to 50 seconds exercise, 10 seconds rest, 12 exercises, minimum 2 rounds.

http://youtu.be/ri_ZGG8XmFY

50 SECONDS EXERCISE, 10 SECONDS REST X 2 ROUNDS MINIMUM

HIGH STEP UP TO KNEE LIFT RIGHT LEG (WEIGHT ON SHOULDER OF LEG PLANTED ON COFFEE TABLE)

SQUAT JUMPS ONTO TABLE

1 LEG LUNGE (BACK LEG ELEVATED ON TABLE, WEIGHT BEHIND SHOULDERS) RIGHT LEG

JUMP LUNGES

HIGH STEP UP TO KNEE LIFT LEFT LEG (WEIGHT ON SHOULDER OF LEG PLANTED ON COFFEE TABLE)

MOUNTAIN CLIMBERS

1 LEG LUNGE (BACK LEG ELEVATED ON TABLE, WEIGHT BEHIND SHOULDERS) LEFT LEG

HIGH BOX JUMPS

PRESS UP SKY SCRAPERS

RUSSIAN TWISTS

STEP UPS

PLANK KNEES

Remember to post your comments!

Good luck!!

Well, today i had such a lovely lunch to go with the gorgeous weather. It was light and very tasty.

4 rye vita

2 with creamed goats cheese, avocado and tomatoe

2 with chilli chutney, smoked applewood cheese and red onions. looks and tastes delicious

Good morning,

How are you feeling today? If you have been the workout everyday, well done!! Please remember to post your comments on my website or facebook page, aikenbodies1.

Here is today’s workout

http://youtu.be/2flfv5oWkqo

Set your timers to 30seconds exercise and 10 seconds rest. Today we are doing mountain climbers during the 10 seconds rest.

MOUNTAIN CLIMBERS

SPIDER MAN KICK THROUGH

MOUNTAIN CLIMBERS

FROGS

MOUNTAIN CLIMBERS

FLOOR JACKS

MOUNTAIN CLIMBERS

ROPE PULLS

MOUNTAIN CLIMBERS

1 LEG ROW AND SQUAT

MOUNTAIN CLIMBERS

1 LEG OVERHEAD PRESS, OPP KNEE, ELBOW, KICK OUT TO SIDE

MOUNTAIN CLIMBERS

1 LEG ROW AND SQUAT

MOUNTAIN CLIMBERS

1 LEG OVERHEAD PRESS, OPP KNEE, ELBOW, KICK OUT TO SIDE

Welcome, its now day 3. If you been doing my workouts, that’s fantastic. I hope you are feeling fabulous. Remember, the fitter you get the more rounds you will be able to do. Log your progress and comments on my web page or post your comments on facebook.come/aikenbodies1.

For todays workout, please click on the link below. Please can you share this with all your friends.

http://youtu.be/0mrkiVHeZDw

Good luck!!

Well done if you have completed day 2 of the Aiken Bodies 30 day workout challenge. You are doing really well, keep up the good work. The more you do the fitter you get and you will be able to do more and see great results.

My nutrition consists of high protein, little carbs and no bread.

Breakfast: Bowl of kelloggs berry with almond milk

rooibos teas and a fresh juice (grapefruit, oranges, celery, apples and pineapple)

Banana

Lunch: 5 Ryevita with goats cream cheese and avocado x 3 and goats cheese and fresh tomatoe x2

an apple for a snack

dinner: turkey, onion, red pepper, sugar snap peas, brocoli and mushroom stirfry with brown rice.

Nutritional tip

replace all rice and wraps with wholemeal or brown rice.

Are you ready for another 20 minute workout. Click on this link to view the video

30 seconds exercise, 10 seconds rest, 15 exercises, MINIMUM 2 ROUNDS

TRAVELLING SQUAT JUMP, 4 JUMP LUNGES

KNEE LIFTS

OPP HAND OPP TOE TOUCH (ABS)

10 DUMBELL PUNCHES, 2 BURPEES

KNEE LIFTS

OPP HAND, OPP TOE TOUCHES

DIPS WITH A KICK

KNEE LIFTS

OPP HAND, OPP TOE TOUCHES

LATERAL BURPEES

KNEE LIFTS

OPP HAND, OPP TOE TOUCHES

SQUAT JUMPS

KNEE LIFTS

OPP HAND, OPP TOE TOUCHES

NUTRITIONAL TIP

Cut out white bread from your diet just for 30 days. You will find that you will be less bloated. Replace bread with ryvita or wholemeal wraps or rye bread. Make them exciting, smoked applewood cheese, red onion and chutney or cream goats cheese, avocado, prawns, rocket, a squeeze of lemon, salt and black pepper. YUM!

How did you get on with the exercise program from day 1?

Have you written down what you have eaten today as well as water consumption?

Have you posted your progress on my website coffee corner page or facebook page, aikenbodies1?

NUTRITIONAL TIP

Make sure you drink at lease 3 litres of water a day. Get yourself either a 50ml or 1ltr bottle of water.

If you have a 50ml bottle fill it up and give yourself an hour to drink the bottle, do this for 6 hours. If you have a litre bottle, give yourself an hour and a half to drink a bottle do this 3 times. Before you know it you will be drinking 3 litres no problem. Cut down your tea and coffee consumption to 3 cups a day of either tea or coffee not both.

Remember to lookout for tomorrow,s workout here or on my facebook page www.facebook.co.uk/aikenbodies1

Morning,
The video has finally been downloaded and can be found here

Please remember to leave your comments good or bad and keep a track of your progress.

This is my yummy breakfast this morning, a green juice containing cucumber, brocolli stalk, lime, spinach, 2 golden delicious apples, celery and ginger. A bowl of Kelloggs berry and a papaya, YUM!