Continuous effort, not strength or intelligence, is the key to unlocking our potential.

Welcome to day 10 of the challenge. The big 10. What an achievement so far! If you are a little sore from yesterday's session, take today slowly. One foot in front of the other is progress in the right direction.

Keep going.

Warm up

Complete each warm up for 20 reps

Leg Swings: Keeping one leg stationary, slowly swing the opposite leg forward and backwards in a single smooth movement. The aim here is to stretch the back of your hamstring as you swing your leg forwards, therefore after a few swings, aim for your leg to swing higher. 

Adductor Leg Swings : As you swing your leg back across, aim to drive your leg up high, opening and warming up your hip. Ensure to repeat the same motion with your other leg, crossing back and forth, aiming to open your hip high on each repetition. 

Opening the Gate : Stand tall, engage your core, and pull your shoulder blades down and back.  Move this leg in and across the centre of your body (your left knee should cross over the right leg). Abduct (move out) to the left, opening your hip as far as possible. 

Closing the Gate: Similar to opening the gate, this time you are driving your leg up out to the side to begin with, then you drive your knee and leg into your midline and down. Make sure to keep your core tight, hips pointing forward, and body still while closing the gate. 

Walking Lunges: Have open shoulders and a straight back, tuck your pelvis sightly. Stand upright, feet together and take a controlled step forward with your right leg, lowering your hips toward the floor by bending both knees to 90-degree. 

Kick Backs: Quickly bend your left leg behind you, almost connecting your left foot to your left glute, repeat the same motion with your right. As you begin to perfect this motion, speed it up.

Running Challenge

5-minute run, 3-minute walk (repeat x2)

Today's running challenge has increased the length in which one runs again. Listen to your body and only push yourself to a comfortable level.

Run for 5 minutes, walk for 3 minutes, and try to repeat this twice.

Introduce more walking breaks if a 5 minute jog is too intense for you at this stage. Enjoy your scenery and deep breaths of fresh air.

Running Challenge

5-minute run, 3-minute walk (repeat x2)

Today's running challenge has increased the length in which one runs again. Listen to your body and only push yourself to a comfortable level.

Run for 5 minutes, walk for 3 minutes, and try to repeat this twice.

Introduce more walking breaks if a 5 minute jog is too intense for you at this stage. Enjoy your scenery and deep breaths of fresh air.

Cool down

Hold each stretch for 1 minute

3 Step Rotational Hamstring Stretch Driving both hands down to your feet, twist your torso so you aim to try and connect with the back of your heels. Repeat to the other side. Next, take a step further in and again drive both hands around the side of your body to try and touch around the back of your heels as much as you can. Third step, take another step in, your feet should now be touching. Repeat on both sides. 

Deep Lunge Leg Lift: Bring the right leg into a lunge position at the front. Lift the back left leg to open the stretch within the groin area. Create small circles or movement back and forth. Where you may feel a tender spot, bounce a little to open the stretch. 

Foam Roll Glute:  Ensure a mat is on the floor. Pick up a foam roller and place in on the mat. Sit directly on top of the foam roller, so that its right underneath your glute. Place both hands behind you for support, and bend both legs. You can use your left hand to gently place your right ankle onto your left knee. Gently roll back and forth until you find any other trigger point in the fascia tissue. You will feel where the trigger points are by the level of sensitivity. 

Foam Roll Hamstring: Find a spot on the floor where you can roll out. There should be at least enough space for you to lie down comfortably. Place the roller on the floor and sit down in front of it. Place the back of one knee on top with the foam roller facing horizontally. Prop yourself up on your hands next to your glutes. Bend the leg that isn't on the roller and plant that foot on the ground. Walk your hands toward the roller so that it rolls up your hamstrings. Go slowly up the entire back of your leg until you get to the point where your leg meets your hips. Stop there and roll back down to the bottom of your knee. As you roll, turn your leg to the left and right to hit different parts of your hamstring.

Myofascial Pole: Using a pole or another household item like a broom, place yourself onto your knees and bring the pole to the back of the knee. Slowly sit down onto the pole and breathe through the sensation (which will be quite intense!). Hold for 15-20 seconds, slightly lift the legs up and bring the pole down by 1cm. Place weight back onto the pole and repeat further down the calf. You may find as you reach the bottom of the calf that you may ned to apply extra pressure onto the pole. You can do this with both hands.

RUNNERS TIP

Myofascial Release on leg: The whole body is held together by a network of collagen and fibrous rich, soft tissue webbing known as fascia that is woven all through you – covering your bones, cartilage, joints, tendons, muscles, organs, and everything in-between that is underneath the skin including nerves, arteries, and veins. The fascia supports the structure of the body to maintain its shape and facilitates efficient movement. Without it, movement could possibly be inhibited and painful. Myofascial release therapy balls target trigger points in the body and release tension in the connective tissue (also known as fascia). The therapy balls are to restore the fascia, build tissue resilience and release tensions in the soft tissue. 

Turkey Spaghetti Bolognese

This is a lighter and healthier version of spag bol than standard beef mince Bolognese. Turkey is loaded with B vitamins, phosphorus, potassium, iron, selenium and zinc. Plus, it contains beta-alanine, which can reduce fatigue and improve performance during high intensity exercise. 

Serves 4

250g (9oz) whole wheat spaghetti

1 tbsp olive oil

1 onion, chopped

500g (1lb 2oz) turkey mince

2 celery sticks, chopped

2 garlic cloves, crushed

2 carrots, peeled and diced

2 x 400g (14oz) tins chopped tomatoes

2 tbsp tomato purée

1 tsp dried oregano (or 2 tbsp fresh oregano)

1 bay leaf

Dash of Worcestershire sauce

Salt and freshly ground black pepper, to season

2 tbsp grated Parmesan cheese

To serve: Green vegetables, such as spring greens or cabbage.

Cook the pasta in plenty of boiling water according to the directions on the packet.

Meanwhile, heat the oil in a large non-stick pan over a medium heat. Add the onion and cook for 3–4 minutes until translucent. Add the turkey mince and cook, stirring for approximately 4–5 minutes until no longer pink.

Add the celery, garlic and carrots and cook for 3–5 minutes. Stir in the tomatoes, tomato purée, herbs, Worcestershire sauce and seasoning to taste. Simmer for 45 minutes (or longer if you have time) until the sauce has thickened. 

Serve with the cooked pasta and green vegetables, and scatter over Parmesan.