Are you ready to burn some fat and burn off lots of calories in July? Well, we haven’t had an exercise challenge in a while, so this month is a great time to commit to regular exercise and take advantage of the weather.
July 2014 Printable Workout Calendar – PDF (Acrobat Reader Required)
Note: Before starting any exercise program, please consult with your doctor. We are not personal trainers or fitness professionals. We are just regular folks who want to encourage you to exercise regularly. We cannot be held responsible for any injuries resulting from attempting this exercise routine. Do not participate if you have injuries that could be worsened, are pregnant, have knee issues, or are suffering neck and back pain. Don’t forget to stretch before and after working out to avoid injuries. You don’t have to do all of the moves all at once. You can break them up into sets or sessions. Do this workout at your own pace and decide what works for you. All I ask is that you CHALLENGE yourself to do more than you’ve done before and come out of your comfort zone. Cardio: When I put this calendar together, I was thinking of cardio in the form of walking, jogging or running. If you would prefer to do another form of cardio like bike riding or an elliptical machine, that is up to you. Squats: I would suggest regular bodyweight squats, but you can do sumo squats or pile squats if you choose. Burpees: Want to know how to do a burpee correctly? Check out this video. Also, check out this video to make sure you are doing burpees and avoiding injury: Burpees – How To Do Burpees and Avoid Common Injuries. If you are just starting out and you can’t do a full burpee, check out this video to learn how to modify the exercise and make it easier. This challenge is meant to work for people with a Beginner or Intermediate level of fitness. If the moves are too intense for you, please reduce the amount of cardio and exercise repetitions (it’s ok to start at your level of fitness so you don’t get injured). You can also split the amount of exercise into sections. For example, you can do 3 sets of 25 squats for a total of 75 squats. You could also do half of the routine in the morning and half at nigh. If you are very advanced with your fitness, I suggest that you:
- Add 10-20 minutes to the cardio times or do the amount of cardio you are used to per your current routine.
- Try advanced squats, like one leg squats (also called pistol squats) or jump squats.
- Add a pushup to your burpees. Here is a video to show you how.
- You can also squat with weights.
What do you have to do to join our challenge?: Leave a comment below to note that you are joining us! You are also commiting to checking in at least once a week on our Facebook page to let us know how you are doing with the challenge. If you would like to keep up with all challenge related emails, sign up for our email list.
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