Kent Sport Stay Well at Home: The 31 Day Challenge

Kent Sport Health and Fitness Instructor John Harman gives you an exercise plan to keep you fit through May

Always remember to warm up before exercising. When you have completed your work out, remember to cool down; then have a post-workout stretch.

Listed below are a set of exercises that you will perform every day throughout May. The number of reps you do per exercise will be denoted by the date. i.e. 1st = 1, 2nd = 2… you get the idea.If you are able to perform each exercise without having to have any recovery time in between, that’s great. However, when you reach day six, you may find you want to break the reps down in to sets – this is also fine. Just be sure to complete the correct number of reps each day.


  • Sit-ups
  • Press-ups
  • Back raises
  • Forward Lunges (both sides)
  • Squats
  • Tricep dips (from the floor or using a sturdy chair)
  • Plank (The date = the number of seconds you hold the plank)
  • Bicep Curls (Hold a tin of beans or a 500ml bottle of water in each hand to add resistance, dumbbells if you have them)

By all means add other exercises to this list if you wish.

Good Luck!

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