<<< SUMMER STRONG >>>
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!
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.
Promenade Wellness 