Personal Training
Bust N Burn July Challenge!! Who’s IN?!
July?! Where did the time go? I am not complaining at all because I love the summer, but its amazing how fast 2013 has already gone! Summer is great for so many reasons; barbeque’s, exploring the outdoors, running outside, beach trips, lake getaways, weddings, parties, grilling…I could go on and on! Another reason I love summer is because working out becomes even MORE fun due to the option to bring it anywhere! One of my most favorite ways to get in a workout as you all know is to use my BODY
I have been teaching some outdoor boot-camps this summer (For all of you locals…we meet at Boston Common at 6:30pm on Wednesdays!! Be sure to LIKE my page ‘1FitBootcamp’ on Facebook for more details!!) The girls come prepared with their bodies, game faces and ready to work! They cease to amaze me with their spirit and hard working attitude!
I digress….As I was saying
What better way to kick off a new month and the official start to SUMMER than with a WORKOUT CHALLENGE?! I am providing the tools, it is up to YOU to stay accountable! Movement everyday–this should be the goal first and foremost. This may be a piece of cake for some of you and somewhat of a challenge for others!
The challenge kicks off on JULY 4th!! As you can see, I wrote out the desired number of reps for each exercise:
- Push ups
- Squats
- Jump Lunges
- Butterfly Sit ups (Click here to see what these are)
Need some inspiration? These pictures were from my Bootcamp on Tuesday night this week!!
How to Complete the Challenge:
The challenge will begin on Thursday, July 4th. The dates are on the lefthand column. Simply follow along the given amount of reps on that given day for each of the 4 exercises (you can break it up however you would like!) For instance, You can perform all 20 push ups, 30 squats, 2 jump lunges and 5 sit ups all at once OR you can split it up throughout the day. Some days you will want to do it all together and maybe that will be your movement for the day! On others, you will certainly want to split it up!
You will see the REST days are thrown in there for each of the exercises. I provided the rest days to give your body a little break. Do what you can with the workout and of course, modify as necessary. If you do not want to perform jumping lunges, simply perform alternating reverse lunges. Don’t like butterfly style sit ups? Try straight leg sit ups! Make it work for you! I want to know who is IN with me?! Please comment below!!
BUST N’ BURN JULY CHALLENGE
| Date | Push Ups | Squats | Jump Lunges | Butterfly Sit Ups |
| July 4 | 20 | 30 | 2 | 5 |
| July 5 | 40 | 35 | 4 | 10 |
| July 6 | 60 | 40 | 6 | 15 |
| July 7 | 80 | 45 | 8 | 20 |
| July 8 | 100 | 50 | 10 | 25 |
| July 9 | 120 | 55 | 12 | 30 |
| July 10 | 100 | 60 | 14 | REST |
| July 11 | REST | 65 | 16 | 25 |
| July 12 | 80 | 70 | 18 | 20 |
| July 13 | 60 | 75 | 20 | 15 |
| July 14 | 40 | 80 | REST | 10 |
| July 15 | 20 | REST | 22 | 5 |
| July 16 | 40 | 85 | 24 | REST |
| July 17 | 60 | 90 | 26 | 10 |
| July 18 | 80 | 95 | 28 | 15 |
| July 19 | 100 | 100 | 30 | 20 |
| July 20 | 120 | 110 | 32 | 25 |
| July 21 | REST | 120 | 34 | 30 |
| July 22 | 100 | 130 | REST | 35 |
| July 23 | 80 | 140 | 36 | REST |
| July 24 | 60 | REST | 38 | 30 |
| July 25 | 40 | 145 | 40 | 35 |
| July 26 | 20 | 150 | 42 | 40 |
| July 27 | 40 | 155 | REST | 45 |
| July 28 | 60 | 160 | 44 | 50 |
| July 29 | 80 | 165 | 46 | REST |
| July 30 | REST | 170 | 48 | 55 |
| July 31 | 100 | 175 | 50 | 60 |
Print this sheet out and take it with you! Make sure to stay accountable and print as many times as necessary! Place on your Fridge, work area…whatever you need to do! LETS DO THIS!
IF YOU ARE PARTICIPATING email me at 1fitfoodie@gmail.com! I will be putting together a list of the participants and you will be getting some emails! 🙂
HAPPY FOURTH OF JULY!!!
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