Support Us : Challenge 21 Fitness Challenge

Why not challenge yourself with our fitness challenge? Make sure to share your progress with us on Instagram (@downs_syndrome_association), Twitter (@DSAInfo/@DSAFundraisers) or Facebook (@DownsSyndromeAssociation) all with #Challenge21.

Day 1 – 21 Star Jumps Day 2 – 21 Lunges Day 3 – 21 Crunches
Day 4 – 21 Second Plank Day 5 – 21 Star Jumps Day 6 – 21 Crunches
Day 7 – 21 Second Plank Day 8 – 21 Lunges Day 9 – 21 Crunches
Day 10 – 21 Star Jumps Day 11  21 Second Plank Day 12 – 21 Lunges
Day 13 – 21 Star Jumps Day 14 – 21 Crunches Day 15 – 21 Second Plank
Day 16 – 21 Lunges Day 17 – 21 Crunches Day 18 – 21 Second Plank
Day 19 – 21 Star Jumps Day 20 – 21 Lunges Day 21 – 21 Crunches

How to do the perfect Star Jumps:

  1. Keep your head up and looking forward
  2. Jump your feet apart at the same time you raise your arms above your head
  3. Return to your starting position, it only counts as one repetition when you have returned to your starting position

How to do the perfect Crunches:

  1. Raise your chest up towards the sky whilst keeping your lower back on the floor
  2. Don’t tuck your chin in to your chest
  3. Keep your feet planted on the floor

How to do the perfect Lunges:

  1. Keep your knee in a straight line from your ankle (your knee should not cave inwards)
  2. Keep your chest up and look forward
  3. Take a stride forward, bend your back knee and keep your weight in the centre of your body
  4. Return to the starting position and repeat on the other foot

How to do the perfect Plank:

  1. Your body should be flat, with your hips slightly lower than your shoulders.
  2. Keep your upper back flat and not rounded
  3. Rest on your elbows and keep your head up
  4. Contract your abs and your glutes to keep your body stable, if it starts to hurt in your lower back then stop


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