July Summer Shape Up

<<< SUMMER STRONG >>>

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JULY Fitness Plan:: 

Similar structure to May, Monday/Wednesday/Friday = strength days

Tuesday/Thursday = cardio + core + stretching

Weekends completely free! get outside and get some fresh air, enjoy having no plans, lists, or required anything, heck its summer, eat some ice cream!

Workouts can be performed anywhere and everywhere. (read, backyard, living room, bedroom, deck, porch, beach NO EXCUSES! you get the picture). {Unless you are on vacation, then it is up to you}. Consisting of 45 minutes to an hour 5 days each week.

What you need: 5-10 pound dumbbells OR any household item heavy enough to make it difficult to perform last 2 repetitions. 1 gallon milk jug filled with sand or water, paint cans etc.

Ok, y’all know the drill, On M/W/F give it your all, work up a SWEAT! Many of you will find some of these moves unfamiliar, I have linked videos of myself performing each move, so you know exactly how to do it! Go through each daily series 2-4 times.

On Tues/Thurs this time I simply want 30-45 minutes of cardio, [running, biking, swimming, hiking, paddle boarding, dancing etc.] Or you have two choices of a running workout, See below::

>>> 5 minutes of walking or slow jogging

3 minutes of running at a comfortable pace (5-7 on an effort scale of 1-10)

30 seconds at an uncomfortable pace (9-10 on scale of 1-10)

Repeat 5 times

Cool down for 5 minute and 1 set of 4 alternating 30 second planks and 20 supermen <<<

OR

>>> 2 mile run with drills

run a mile, pump up the jams and get motivated to rock this cardio sesh! after a mile, find a grassy area and do 8 reps of crunches, supermans, and then 3 sets of 10 arm dips, now hit mile 2 and try to beat your time! have FUN!

Stretch and hydrate!

GO FOR IT! : ]

Monday, July 1st

STRENGTH + SWEAT

Video for Workout 1

(sorry they are so janky, will try harder next time)

Link to Workouts 2-5

Warm Up for 10 minutes- 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

Tuesday, July 2nd

Choose a Cardio/Core Routine

Wednesday, July 3rd

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

Thursday, July 4th

HAPPY INDEPENDENCE DAY!!

Any Cardio of your choice counts today!

Have F U N ! ! !

Friday, July 5th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 8th

Warm Up :: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

Tuesday, July 9th

Choose a Cardio/Core Routine

Wednesday, July 10th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10-20 Air squats with shoulder press

10 -20 Plank Rows

10-20 bench press bridge

10-20 tricep plie w/kick

10-20 mountain climbers

Thursday, July 11th

Choose a Cardio/Core Routine

Friday, July 12th

Warm Up for 10 minutes- 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 15th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

Tuesday, July 16th

Choose a Cardio/Core Routine

Wednesday, July 17th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

Thursday, July 18th

Choose a Cardio/Core Routine

Friday, July 19th

Warm Up :: 5 min jog in place, 2 minute torso twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 22nd

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10-20 Air squats with shoulder press

10 -20 Plank Rows

10-20 bench press bridge

10-20 tricep plie w/kick

10-20 mountain climbers

[stretch]

Tuesday, July 23rd

Choose a Cardio Routine

Wednesday, July 24th

Warm Up for 10 minutes:: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 tricep dips with leg extension

10-20 burpees

20 rock the boat

16 ea side pistol squats

[STRETCH]

Thursday, July 25th

Choose a Cardio Routine

Friday, July 26th

Warm Up :: 10 mins ::  8 minute jog, 2 minute plie squats.

10 bikini walk outs

20-30 plank twist

20-30 lunges with bicep curl

16 ea side beach booty

20 tricep bicycles

[STRETCH]

SATURDAY ~ SUNDAY

FREEDOM!

Monday, July 29th

Warm Up :: 3 minute dance off to your favorite song!

1 minute jump rope

1 minute plank

20 tummy tucks

20 v-ups

20 jumping jacks

20 squats

[STRETCH]

Tuesday, July 30th

Choose a Cardio Routine

Wednesday, July 31st

Warm Up :: 5 min jog in place, 2 minute twisters, 2 minute jumping jacks, 1 minute high knees.

10-20 kettle bell swing

10-20 3 point lunge with weight

10-20 deadlifts

10-20 pushups

10-20 bird-dog pointers

Glute Burner (repeat each kick 10 times for 2 sets then switch sides)

10-20 Body surfs

[STRETCH]

Wooohoo!! YOU DID IT!

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Let’s keep each other motivated via Facebook, and Instagram,

_DISCLAIMER_

Please exercise at your own liability, this program is designed for healthy individuals. Please obtain approval from your healthcare provider.

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